10 Minute Best Easy Beginner’s Yoga | Reclining Yoga

10-Minute Best Easy Beginner’s Yoga | Reclining Yoga

This 10-minute reclining yoga routine is perfect for beginners who want to relax and stretch while staying grounded. These gentle movements can help release tension, improve flexibility, and promote overall well-being. With all poses performed lying down, this routine is great for those who prefer a calmer approach to yoga.

What You’ll Need:
A comfortable yoga mat or soft surface.
Loose clothing for unrestricted movement.
A calm and quiet space to focus on relaxation and breathing.
Session Overview:
This routine includes simple reclining stretches that are restorative, helping to relieve stress, stretch the muscles, and enhance flexibility in a gentle way.

Pose Breakdown:
Reclining Butterfly Pose (Supta Baddha Konasana) – 2 minutes

Start by lying on your back with your knees bent and feet flat on the mat.
Bring the soles of your feet together and let your knees fall open to the sides.
Place one hand on your chest and one on your belly, allowing the breath to deepen and expand your torso.
This pose gently opens the hips and stretches the inner thighs, allowing your body to relax.
Reclining Spinal Twist (Supta Matsyendrasana) – 2 minutes

From the reclining butterfly, extend your arms out to the sides in a T-shape.
Inhale and, as you exhale, drop your knees to the right side while keeping your shoulders on the mat.
Hold for several breaths, feeling the twist through your spine and a stretch in the lower back.
Repeat on the other side. This stretch releases tension in the lower back and improves spinal mobility.
Legs Up the Wall Pose (Viparita Karani) – 2 minutes

Lie on your back and extend your legs up towards the ceiling, or place them against a wall for support.
Relax your arms at your sides with your palms facing up.
Focus on your breath, allowing the inversion to calm the mind and relieve tension in your legs and lower back.
This pose helps improve circulation and is deeply restorative.
Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana) – 2 minutes

While lying on your back, extend your right leg toward the ceiling, holding onto your big toe with your right hand (or use a strap around your foot for support).
Keep your left leg grounded and extended on the mat.
Feel a gentle stretch along your hamstrings and calves while keeping your shoulders relaxed.
Hold for several breaths, then switch legs. This pose helps stretch the hamstrings and lengthen the back of the legs.
Happy Baby Pose (Ananda Balasana) – 2 minutes

Lie on your back and bring your knees toward your chest.
Grab the outside of your feet with your hands, keeping your arms on the inside of your legs.
Gently press your knees toward the floor, allowing your hips to open and your spine to lengthen.
This stretch is soothing for the lower back, hips, and inner thighs.
Final Relaxation (Savasana) – 1 minute

End the session by lying flat on your back, legs extended, and arms relaxed at your sides with palms facing up.
Close your eyes and take deep, even breaths.
Let go of any remaining tension in the body and mind. This final pose allows the body to absorb the benefits of the previous stretches and promotes deep relaxation.
Tips for the Session:
Focus on deep breathing: Inhale through your nose to expand your lungs, and exhale slowly through your mouth.
Keep the movements slow: Allow each stretch to settle and deepen naturally.
Modify as needed: If a pose feels uncomfortable, use props (such as cushions or blankets) for support.
Stay present: Stay mindful and focused on how your body feels during each stretch. Let go of distractions.
Benefits of this Routine:
Promotes relaxation: The reclining poses help ease muscle tension and calm the nervous system.
Improves flexibility: Stretches like Supta Padangusthasana and Happy Baby work to lengthen the muscles, particularly in the legs and lower back.
Soothes the mind: The deep focus on breath and relaxation in poses like Savasana helps to reduce stress and mental clutter.
Restores energy: Legs Up the Wall Pose is particularly effective at restoring energy and improving circulation after a long day.
This 10-minute reclining yoga routine is a perfect way for beginners to introduce yoga into their lives in a gentle, restorative way. The calming and healing effects of these poses will help promote flexibility, reduce stress, and leave you feeling rejuvenated.

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