Printed March 2, 2026 10:21AM
This 10-minute yoga follow is just a little totally different than most. Every of us has most likely been in a state of affairs the place we didn’t have a mat or props or loads of room to follow however you continue to need to get in a number of stretches and a few motion. That’s what this 10-minute standing yoga sequence designed to do.
The whole lot on this class is completed standing. This sequence was truly requested by somebody who needed a follow to do whereas they have been touring however they didn’t need to contact the carpet within the lodge room, though you may depend on it anyplace. On the workplace. Ready in a parking zone. Whenever you simply don’t need to unroll your mat.
It additionally occurs to be a superb sort of class to do for those who simply want to offer your wrists and your arms a break since there’s no weight-bearing poses. And you continue to expertise a superb mixture of balancing, strengthening, and adaptability coaching. You received’t truly be getting down on the bottom however you’ll nonetheless work your complete physique. You’ll match rather a lot into these 10 minutes. And there’s nothing required apart from your self.
10-Minute Standing Yoga You Can Observe Wherever
That is an all-levels follow that requires no props. You don’t even want loads of room to follow.
Standing Neck Rolls
Begin standing together with your toes hip-distance aside in Mountain Pose. Then roll your shoulders down and away out of your ears and take a number of neck rolls. So you may decrease one ear towards one shoulder and roll your chin towards your chest till you recover from to the opposite facet. You may tilt your head barely again so that you’re stretching alongside the entrance of the throat however pause earlier than tilting your head all the way in which again.
Then reverse your half circle, taking your chin towards your chest and again to the beginning facet. Proceed doing this a number of instances, being conscious of your posture so that you’re not slouching or rounding. Take a number of extra rounds after which reverse instructions.
Standing Aspect Stretches
Slowly convey your head again to heart and elevate your chin. Attain your arms alongside your head, seize maintain of your proper wrist together with your left hand, and lean your higher physique towards the left as you discover just a little facet bend. Consider nearly pulling in your proper arm to stretch just a little extra. Push your proper hip out to the facet.
Then slowly elevate again up and swap sides. Come again to heart.
Standing Cat and Cow With Cactus Arms
As you inhale, bend your elbows at about 90-degree angles, elevate via the chest, and squeeze your shoulder blades towards one another in a slight backbend. As you exhale, spherical and contract. Attempt to isolate the motion in your higher again.
So inhale to elevate, exhale to spherical. Take a number of extra rounds similar to this, maintaining your elbows excessive.
Chair Pose
Launch your arms. Maintain your toes hip-distance aside as you bend your knees, convey your weight into your heels, and lengthen your arms overhead in Chair Pose. Discover in case your knees need to cave inward, towards each other, and hold them reaching ahead. Sink down just a little decrease.
Standing Ahead Bend
Let your self fall ahead in Rag Doll or a Standing Ahead Bend though you don’t want to really contact the ground. You may hold your fingertips in your shins and you may completely bend your knees.
Midway Elevate
Inhale as you elevate your self midway and take your fingertips to your legs. Lengthen via your backbone with a flat again in Midway Elevate.
Standing Ahead Bend
Exhale as you fold ahead once more in a Standing Ahead Bend. Let your head be heavy.
Discover Chair Pose as soon as extra. Then exhale and fold ahead. Elevate midway and press your fingertips to your shins with a flat again. Then exhale, launch, and folding down. Return to Chair Pose. Then press as much as standing.
Standing Balancing Pose
From standing, draw your proper knee towards your chest and seize maintain of it. We’re going to work just a little on stability right here. So focus your gaze straight forward on one thing that isn’t shifting. Strive to not dig your left toes into the ground. As an alternative, lengthen via your left leg.
Standing Balancing Twist
Keep right here or add a twist by maintaining maintain of your proper knee together with your left hand and reaching your proper arm towards the again of the mat. Lengthen via the backbone just a little extra and hold your hips going through ahead whereas turning your chest towards the suitable.
Standing Quad Stretch
Discover a quad stretch from right here by maintaining your proper knee bent and releasing it towards the mat and grabbing maintain of your proper foot behind you, both with one or each fingers. Consider lengthening your tailbone to the mat, pulling your decrease stomach in, and drawing your proper heel towards you. Maintain opening via your chest. Breathe right here.
Slowly launch and shake it out. Then follow the identical factor on the opposite facet. So stand tall in your Standing Balancing Pose and possibly add a twist. Then take a Standing Quad Stretch.
Warrior 2
Step your left leg again in a Warrior 2 stance, pointing your proper knee immediately ahead and maintaining your left foot parallel to what could be the brief fringe of the mat. Bend your entrance knee and attain your arms straight out out of your shoulders. Consider pushing your proper knee open.
Reverse Warrior
Reverse your Warrior by bringing your left hand down and your proper arm up in a giant facet physique stretch. Maintain your entrance knee bent in Reverse Warrior.
Prolonged Aspect Angle
Come again via Warrior 2 and into Prolonged Aspect Angle by bringing your proper forearm onto your entrance thigh. Attain your proper arm overhead in a diagonal line out of your left foot to your left fingertips.
Slowly come all the way in which again up, straighten your legs, and pivot your proper toes in and switch your left foot out as you bend your left knee to take Warrior 2 on the opposite facet. Then take Reverse Warrior and Prolonged Aspect Angle on the opposite facet.
Goddess Pose
Come all the way in which again as much as standing, straighten your legs, and produce each heels in and level your toes out. Circle your arms good and vast, and as you exhale, bend your knees and discover a deep squat together with your fingers at your coronary heart. Consider urgent your knees open as you sink your hips down. Repeat a number of instances, inhaling to elevate, exhaling to decrease. Maintain your shoulders over your hips.
Goddess Twist
Maintain Goddess Pose, place your fingers in your thighs, and drop your proper shoulder and draw your left shoulder again in a twist via the higher physique. Change sides.
Vast-Legged Standing Ahead Bend
Come again via to heart, straighten your legs, and switch your toes in so your toes are parallel. Convey your fingers toyour hips, inhale, and elevate and lengthen via your backbone. Exhale and hinge ahead, discovering your Vast-Legged Standing Ahead Bend. Possibly you seize your ankles as you attain the crown of your head down towards the mat, bending your elbows away from every one other, feeling a stretch via the hamstrings. Breathe right here.
Standing Aspect Bend
Convey your fingers again to your hips, interact your quads, and elevate your kneecaps up as you slowly elevate to standing. Convey your legs again collectively. Take one final facet bend, grabbing maintain of your proper wrist together with your left hand like firstly however this time additionally step your proper foot behind your left and push your hips to the suitable. Come again via heart and swap sides.
Launch, roll your shoulders, and that is the place I’ll depart you following your 10-minute yoga follow. Hopefully you are feeling higher after that standing yoga circulate.
