Calm Mind, Healthy Life

– Reduce Stress, Elevate Wellbeing

10-Minute Yoga and Pilates Strength Training Plan

Warm-Up (2 minutes)

  1. Cat-Cow Stretch (1 minute)

    • Begin on all fours, wrists under shoulders, knees under hips.

    • Inhale, arch your back, lifting your head and tailbone (Cow Pose).

    • Exhale, round your spine, tucking your chin and pelvis (Cat Pose).

    • Repeat for 1 minute to warm up your spine and core.

  2. Child’s Pose with Side Stretch (1 minute)

    • Sit back onto your heels, extend your arms forward, and lower your chest.

    • Walk your hands to the right, hold for 15 seconds, then switch to the left.

Stretch, Breathe, Relax – Find Your Calm

Strength & Stability (6 minutes)

  1. Plank to Downward Dog Flow (1 minute)

    • Start in a high plank position.

    • Engage your core, then push back into Downward Dog.

    • Flow back and forth every 5 seconds to build strength and mobility.

  2. Chair Pose with Arm Lifts (1 minute)

    • Stand with feet hip-width apart, lower into a squat (like sitting in a chair).

    • Raise your arms overhead and hold for 10 seconds, then release.

    • Repeat to strengthen legs, glutes, and shoulders.

  3. Single-Leg Bridge (1 minute)

    • Lie on your back, knees bent, feet flat.

    • Lift your hips into a bridge, extending one leg straight up.

    • Lower and repeat for 30 seconds on each leg to target glutes and hamstrings.

  4. Side Plank with Hip Dips (1 minute)

    • Lie on your side, resting on your forearm, feet stacked.

    • Lift your hips into a side plank, then lower slightly and lift back up.

    • Perform for 30 seconds per side to build oblique strength.

  5. Pilates Hundred (1 minute)

    • Lie on your back, legs raised to tabletop or straight at 45 degrees.

    • Lift your head, neck, and shoulders, extending arms forward.

    • Pump your arms up and down as you inhale for 5 counts and exhale for 5 counts.

Cool-Down (2 minutes)

  1. Seated Forward Fold (1 minute)

    • Sit with legs extended, reach forward, and hold a gentle stretch.

  2. Reclining Twist (1 minute)

    • Lie on your back, bring one knee across your body, and stretch.

    • Switch sides after 30 seconds.

This quick yet effective plan targets strength, flexibility, and relaxation in just 10 minutes!