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. 🧵
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.
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.
• 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.
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.
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.
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.
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.
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.
Gentle yet powerful.
• Relieves stress and menstrual discomfort
• Stretches spine, hamstrings, shoulders
• Stimulates liver, kidneys, intestines
Hold 30–60 seconds. Exhale tension.
These poses work because they move energy, restore circulation, and reset your nervous system.
Pick any 3. Commit to 10 minutes a day.
You’ll feel different in a week.
Pick any 3. Commit to 10 minutes a day.
You’ll feel different in a week.
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• • •
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