The benefits of short yoga practices, and how I moved from being a burnt-out fitness instructor to a daily yoga practitioner, 10 minutes at a time.
My journey to understand the benefits of short yoga practices has been a long one. As I’ve mentioned in a previous article as well as the About Page, I’m a former fitness instructor (Jazzercise to be precise). I taught classes (sometimes up to 10 to 14 classes a week) for more than 10 years. In the end, I was just burnt. I was tired of the injuries. Tired of putting all of my energy into my classes and having very little left for the rest of my day. And I was tired of working out for the benefit of others.
So I began to look at what I love to do
I made a promise to myself back in 2015. I promised myself I would only exercise for me, and I would only do what I wanted to do. No more forced workouts or doing exercise routines I didn’t absolutely love. This required some soul searching, and digging back to the days when workouts were just for me.
What I remembered and what kept coming up for me was yoga. I have always loved yoga. So I decided to begin again with yoga. With a couple of caveats.
First, I refused to join a gym or yoga studio. I only wanted to practice at home. Second, I had very little time. My three kiddos ranged in age from 10 to 14 and I was also working full time (and a single mom). I had no time to practice for 60 or more minutes a day. But I could fit in 10 to 20 minutes each morning.
In essence, that’s where I started. I started with what was possible, and I didn’t let the obstacles derail me. Most importantly, I let it be enough. My 10-minute yoga transformation started there.
Flash forward to 2024 and I’m still practicing yoga, 10 to 40 minutes at a time. I’m now an empty nester, and have more time for myself. I still don’t have a gym membership, but I’ve added in daily strength training and walking. To mix things up, I also enjoy Pilates and rowing. I probably spend 40 to 60 minutes every day doing some kind of exercise I truly enjoy.
I have my short 10-minute yoga practices to thank for the transformation.
⚕️ Yoga for health
Admittedly, all of the research on yoga’s health benefits involve a practice of at least 90-minute weekly classes, or a few 60-minute practices weekly, not short, 10-minute practices. But, in case you weren’t aware of the benefits of yoga, some of the research I’ve found suggest yoga:
- Reduces hot flashes and night sweats
- Improves sleep quality
- Reduces stress and anxiety
- Improves mood and quality of life
- Reduces bone loss
- Improves balance and coordination
- Reduces the risk of falls
Even though I can’t say my daily, short practices have increased my bone density or reduced my hot flashes, I can attest to improved mood and quality of life as well as the reduced anxiety and improved balance. Other benefits I’ve noticed:
- My daily time on my mat is literally the only time of the day I get the chance to check in with myself, my thoughts, and my feelings. It’s the only time of day I’m truly present with myself.
- Also, my daily practice has also led me to a daily meditation practice. I keep this simple, and do a 10-minute session each morning on the Calm app.
- I feel just as limber and flexible as ever, and when I am focusing on more balance and body weight poses, I am building strength.
- More and more, I find myself taking yoga off the mat, and practicing its 8 limbs, including treating myself and others with respect, in my daily life.
Most importantly, my short daily practices have led me to a larger daily exercise practice and has built in a daily healthy habit. That all by itself, has been transformative. I no longer dread exercise. It’s now the best part of my day. I’m even working toward a 200-hour yoga teacher training certification now!
🧘♀️ More benefits of short yoga practices: TIME
Of course, YouTube is filled with yogis and short practices. Some of my favorites on YouTube include Yoga with Adriene, Yoga with Kassandra and Sarah Beth Yoga. However, the videos I’d like to feature here on HealthyHerMidlife are classes taught by the older yogis (40s and up).
To that point, here are a couple of my favorite short yoga videos from my two absolute favorite midlife yogis, Kristin Gibowicz and Elise Fabricant, both of YogaDownload.com. Even though YogaDownload is a paid service, they do offer free videos, and the two below are free.
9 Minutes: Moon Salutations
by Kristin Gibowicz (yogadownload.com)
This FREE moon salutation variation is the perfect way to get yourself moving, shift perspective and release the burdens in mind, body and spirit that keep us from wholeness. In this short, gentle yoga flow, breathe beyond challenging circumstances and negative self-talk with the intention of reconnecting to wholeness.
20 Minutes: Morning Yoga Quickie 2
by Elise Fabricant (yogadownload.com)
You’ll start this FREE session on your back, slowly stretching away the stiffness and soreness accumulated in your body overnight. Within a few magical minutes you’ll have opened your hips, moved your spine in all directions, flowed through a graceful sun salutation variation, and challenged your balance and concentration.
If you try these videos, please let me know! Do you have a regular yoga practice or want to start one? I’d love to know your thoughts. Namaste!
