10 minutes a day. That’s all you need.
Not hours at the gym. Not fancy equipment.
Just your body, your breath, and consistency.
These 7 exercises can transform your body and reset your mind in just 4 weeks. 🧵
1. The Plank (Phalakasana)
Planking for a few minutes a day strengthens your:
• Core
• Arms & legs
• Buttocks
• Abs
• Mental focus
Start with 30 seconds. Build up to 2 minutes daily.
2. Bridge Pose (Setu Bandhasana)
• This underrated move:
• Stretches the chest, neck, and hips
• Strengthens glutes, back & hamstrings
• Boosts circulation
• Alleviates stress and mild depression
Hold for 30–60 seconds.
3. Piriformis Stretch (Supta Kapotasana)
This stretch is a sciatica lifesaver.
• Releases tension from glutes
• Relieves sciatic & lower back pain
• Loosens hamstrings & calves
Hold 30–60 seconds per side. Breathe deeply.
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4. Standing Forward Bend (Prasarita Padottanasana)
This full-body pose:
• Stretches spine & back legs
• Tones abdominal organs
• Calms the brain
• Relieves backache
Hold for 1 minute. Don’t force it.
5. Cat-Cow Pose (Marjaryasana-Bitilasana)
A gentle, flowing stretch to realign and awaken your spine.
Enhances posture and balance
Loosens the neck, hips, and spine
Promotes better coordination
Practice 10 slow, mindful repetitions each day.
6. Child’s Pose (Balasana)
The ultimate rest pose:
• Calms your nervous system
• Supports digestion
• Relieves back tension
• Opens tight hips
Stay for 2–5 minutes. Let go.
7. Seated Forward Fold (Paschimottanasana)
Gentle yet powerful.
• Relieves stress and menstrual discomfort
• Stretches spine, hamstrings, shoulders
• Stimulates liver, kidneys, intestines
Hold 30–60 seconds. Exhale tension.
Suffering form Chronic Inflammation & Joint Pain ?
Capsules causing digestion issues and side effects ?
Try Turmeric Ginger Tea - 2X Curcumin and Gingerol
USDA Organic and Sourced from India
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