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Yoga | 10 Minutes a Day for Health Benefits

Updated on April 25, 2016

The Benefits of Yoga

When choosing an exercise, Yoga is definitely worth considering. We all know that exercise resolutions are often broken. However, Yoga is simple and can be practiced most anywhere and anytime.

One thing great about Yoga is that it is low impact and easy on the body. It is an exercise that is designed for all ages, all walks of life and all fitness levels whether you are a beginner or at an advanced level. Yoga has to be the ideal exercise for toning muscle and restoring vital energy by stimulating all parts of the body.

If you have never tried Yoga, you really need to give it a try. Do Yoga for just one week; 10 minutes a day. You will be amazed of the results and how much younger your body feels.

Ancient Remedy

Although Yoga is the current exercise fad it has been around for centuries, and for good reason. It is an art and science that has been perfected over thousands of years.

Many Yoga masters believe that it unites the mind, body and spirit. While practicing Yoga you become aware of your body’s alignment, posture and movement. The exercises or poses help you become more flexible, firmer and relaxed. Over time you will began to have a lighter walk, have more energy and be more in shape.

Yoga is not just an exercise that helps you get into shape but it also enhances your well-being. The poses literally connect the mind to the body helping you feel more peaceful and content. This rediscovered exercise is helping many people attain a stress-free way of life.

Additionally, Yoga is a low impact exercise that is approved by many healthcare specialists. But as with any exercise, it is always advised to consult your healthcare provider before you begin any new activity. Especially if you have any physical or health conditions.

Yoga 4 Health

Have you ever done Yoga before?

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Body & Health

The numerous benefits of Yoga relate to the body and mind. According to the Boston University School of Medicine and McLean Hospital, doing one hour of asanas (hatha yoga postures) raises GABA levels in the brain by 27 percent. Low levels of GABA are linked to depression. Clinical studies have also shown that the benefits of Yoga reduce anxiety and helps insomnia. In fact, people have reported that after 2 months of Yoga they were able to fall asleep 15 minutes faster and sleep an hour longer.

If you suffer from lower back pain, Yoga might be the answer. A study by Spine reported that after 6 months of Yoga (two 90 minute classes per week), sufferers had reduced discomfort by 56 percent. Now I say, that is quit an improvement. Other benefits of Yoga include normalized weight, decreased blood pressure, reduced respiratory rate, increased immunity, reduced pain, improved cardiovascular efficiency, normalized endocrine system and increased grip strength.

The Low Down

The numerous benefits of Yoga. Even 10 minutes a day can make a huge difference in your health and how you feel.

  • Reduce anxiety
  • Normalize weight
  • Reduces insomnia
  • Increase immunity
  • Helps lower back pain
  • Increase grip strength
  • Reduce respiratory rate
  • Decrease blood pressure
  • Normalize endocrine system
  • Improve cardiovascular efficiency


Exercise Plan

So, you have decided to start exercising and utilizing the benefits of Yoga. There are several ways to go about this. You can use a book, DVD, try to find a class on TV or join a Yoga class.

If you have tried using books then you know it can be frustrating going between the exercises and looking at the illustrations. It just destroys the flow of your exercise routine. It also seems that I spent more time trying to figure out how to do the exercise than actually going through the motions. However, books are great for references when you forget how to do a pose or you when want to know the health benefits of a certain exercise.

Yoga classes on TV are a good option. Most classes are aired in the very early mornings. Depending on your schedule, you might find a program that is suitable to your needs and lifestyle.

You can also find some great Yoga CD's and DVD's. Many Yoga and fitness professionals have at least one CD on the market. A Yoga workout through a CD is perfect for people who are busy and have a fluctuating schedule. That way you can do your Yoga practice to fit your lifestyle.

Taking a local Yoga class is a fabulous option. At a class you have a visual and can always ask questions when necessary. If you need social interaction to keep you motivated and on track, then a local Yoga class is probably the answer.

Online classes are also a fabulous choice. This is ideal for people who have a hectic or unusual schedule. Most online Yoga classes offer resources and have communities that are very supportive. That way, when you have a question then many people are available for a solution. As well, online classes can be designed around your schedule and be at your own pace.

Mountain Pose
Mountain Pose | Source

Yoga Basics

For the beginner there are numerous poses and exercises that you can do. Here is a small list of common poses and their benefits.

  • Mountain Pose: The perfect pose to start a routine. Great for balancing, relaxing and stretching the muscles for exercise
  • Triangle Pose: Stretches sides and back
  • Warrior: Perfect for building upper thigh muscles
  • Child's Pose: Great for relaxation and relieving tension
  • Bridge Pose: Stretches thighs and chest; plus extends spine
  • Pigeon Pose: Targets the piriformis (a deep gluteal muscle)
  • Cobra: Good for the back, pelvis, hips and the gluteus maximus
  • Downward Dog: Stretches the overall body; back, calves and arms
  • Tree pose: Great for inner balance, focus and strengthening the leg muscles
  • Seated Twist: Stretches shoulders, hips, and back; increases circulation and tones abdomen

Just 10 Minutes a Day

Are you ready to commit just 10 minutes a day doing Yoga?

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The Benefits of Yoga | Other Resources

When it comes to knowing or learning the benefits of Yoga, there are many resources. There are also fabulous sites that have great references for Yoga accessories like mats and Yoga clothing, sites for current events and online classes.

As well, if you do not have time to join a class or go to a club, you can do yoga at home at your convenience. Here is a reference to get you started:

Easy 10 Minute Yoga Workout | Get Back in Shape


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    • mecheshier profile imageAUTHOR


      4 years ago

      I agree with you 100% Health Card!

    • Health Card profile image

      Evie Dawson 

      4 years ago

      Yoga is a spiritual bliss. Some styles of yoga, such as ashtanga and power yoga, are more vigorous than others. Practicing one of these styles can help you improve muscle tone

    • mecheshier profile imageAUTHOR


      4 years ago

      Hi joedolphin88

      Thanks for stopping by. In yoga, it is taught in most forms to go a little beyond what comfortable. Yes indeed, it is very rewarding!

    • joedolphin88 profile image


      4 years ago from north miami FL

      Yoga is very difficult but very rewarding for the body. Great hub!

    • mecheshier profile imageAUTHOR


      5 years ago

      Hi cygnetbrown

      Absolutely! I never did believe in the 'no pain, no gain' attitude. Thanks for the great feedback!

    • mecheshier profile imageAUTHOR


      5 years ago

      Hi cygnetbrown

      Absolutely! I never did believe in the 'no pain, no gain' attitude. Thanks for the great feedback!

    • cygnetbrown profile image

      Cygnet Brown 

      5 years ago from Springfield, Missouri

      Yoga is my favorite type of exercise! The idea isn't to injure yourself like so many other types of exercise where "no pain no gain" is the mantra.

    • mecheshier profile imageAUTHOR


      5 years ago

      Hi daisyjae

      I am so glad to hear that you are enjoying your yoga workouts. It sure makes a difference in how one feels, doesn't it?

      Thank you for the wonderful feedback.


    • daisyjae profile image


      5 years ago from Canada

      So many benefits!! I have just recently added more yoga workouts to my fitness program and I am loving it. It just feels so good, in addition to being so good for you.

    • mecheshier profile imageAUTHOR


      6 years ago

      Hi seetie1

      It sure makes a difference in how one feels doesn't it. When I go without stretching for just a week my muscles start tightening up.

      Thanks so much for the vote!

    • sweetie1 profile image


      6 years ago from India

      I daily do yoga in the morning. One of the easiest exercise is Kapal Bhati and Alom Vilom. voting it up and useful

    • mecheshier profile imageAUTHOR


      6 years ago

      Hi teaches12345

      Thank you for your kind words, I feel stretching is the key and is always beneficial. :-)

    • teaches12345 profile image

      Dianna Mendez 

      6 years ago

      I have my on version of yoga and it does help to strength the body, add balance and help with certain muscle groups. Great hub post and I'm sure it will help others understand how it benefits the body.

    • mecheshier profile imageAUTHOR


      6 years ago

      Me too, I always feel more energetic after Yoga. Even stretching daily makes a big difference in how I feel.

      Thanks for the vote and FB share!

    • carol7777 profile image

      carol stanley 

      6 years ago from Arizona

      As I read this I feel I should get back into yoga. I know how flexible I feel after doing many of the poses. Thanks for this reminder. Voting up and sharing on facebook.


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