10 minutes of yoga to reset the mind and body

Some moments require a reset. Whether you’re experiencing morning slump, afternoon slump, or some evening anxiety, getting into a rhythm to move and breathe can provide the near-instant mind-body reset you need.

This 10-minute yoga practice provides a welcome pause, giving you space to think about the feelings you want to bring to the rest of your day or night. Instead of remaining in stuck or stagnant energy, you can choose intentional movement to encourage the flow of your innate energy.

10 minutes of yoga to reset the mind and body

All you need for this practice is yourself, your Yoga foodAnd a place to move your body.

Easy pose

Start with a comfortable sitting position, such as: Easy pose. The palms can rest on your thighs, facing up or down.

Close your eyes and breathe here for 1-2 minutes.

Tilt cat cow

When you’re ready, get on your hands and knees on the table top. With the next inhalation, lower your belly and lift your chin inward Cow pose.

With an exhale, slide your sit bones back to hover above your heels.

As you inhale, move forward, round your spine, and tuck your chin in Cat pose.

Snake pose

Continue moving forward while lowering your hips and thighs and raising your chest by any amount Snake pose.

Baby Cobra

Finish by lowering your chest to the mat and standing on your stomach in a Baby Cobra.

Broken wing

Send your right arm straight out to the side, palm facing down. Place your left hand under your left shoulder and press your hand to lift your chest and roll it over the outside right hip and right shoulder into the broken wing. Place your left foot behind your right leg, bending your knee and placing your foot flat on the mat.

Take a full breath here.

When you are ready, move to the center and repeat the pose on the other side.

Stay here for a full breath.

High cobra pose

Start to fall back to the center. Place your palms down, either under your shoulders, or next to your ribs for a slightly deeper backbend. Press your hands and the tops of your feet into High Cobra.

Stay here for two cycles of breathing.

With your next exhale, bring your palms to the mat and press up through the table top and return to Cow Pose. Repeat the following poses, moving with the pace of your breath:

• Tilt cat cow
• Snake pose
• Baby Cobra
• Broken wing

High cobra

When you’re ready, head back through the center at High Cobra. This time, place your fingertips slightly forward and wider than your mat, flexing and rooting your fingertips at the tops of your feet to rise into High Cobra on your inhale.

On your next exhale, twist to your right, bend into your elbows and dip your left shoulder forward. Inhale to return to center, then exhale to twist toward your left. Lift back through the center again before lowering back down to your stomach.

Plank position

Place your palms next to your ribs, flex your toes, and press up Plank position With exhalation.

Take two breaths here.

Downward facing dog

On your next exhale, send your hips up and back Downward facing dog. Move as needed here, moving your hips, moving your feet, or grounding into stillness.

Stay here for 3 cycles of breathing.

High plank position

With your next inhale, lift your heels and slowly rotate your spine forward until it becomes fluid High plank.

With your next exhale, slide back into Downward Facing Dog.

Repeat this pattern of movement 3 times while pacing your breaths.

Crooked dog

From Downward Facing Dog, lift your heel and rotate it toward the right side of your mat. Bend your knees deeply and press your right heel toward the mat. Take your gaze under your left arm to get a deeper development here.

Stay here for one cycle of breathing.

When you are ready, rotate your heels back through the center and repeat this twist on the other side.

After one cycle of breathing, return to Downward Facing Dog.

Standing forward bend

As you exhale, walk your feet up your mat to meet your hands Standing forward bend.

Lift halfway

Inhale and keep your back flat as you enter Lift halfway. Exhale as you fold forward again.

Squatting

Exhale, bend forward again, and rotate your toes so they point outward. Bend your knees and send your hips down toward your heels in a squat position (Garland pose Or Malasana). Bring your palms together at the heart center and take a full breath here.

Inhale to root your toes, exhale to lift your hips, rotate your toes to face forward, and return to Standing Forward Bend.

Repeat this pattern of movement 3 times, moving with your breath:

• Tilt cat cow
• Lift halfway
• Standing forward bend
• Squatting

Finish in Standing forward bend.

Stay here for two cycles of breathing, swinging your torso and shaking your arms as needed.

Mountain pose

With your next inhale, root your feet and slowly curl upward Mountain poseone paragraph at a time. Let your head come last. Rotate your shoulders here, and jump slightly to find buoyancy in your knees.

An upward salute

Inhale when you reach your arms at the top An upward salute. Exhale as you pull your hands into prayer at the heart center in Mountain Pose.

Find stillness here, and know that you can create any kind of energy you need anytime you want, on and off your mat.