Yoga is a powerful tool for mental health. It promotes relaxation, mindfulness, and physical well-being. This simple 10-minute routine is designed for beginners and can be done at home with minimal space.

Benefits of Yoga for Mental Health

Practising yoga regularly can:

• Reduce stress by calming the nervous system.

• Improve focus and concentration through mindful movement.

• Enhance self-awareness by connecting body and mind.

• Relieve tension and improve sleep quality.

10-Minute Yoga Routine

Follow this sequence for a quick mental and physical reset:

1. Mountain Pose (1 min)
   Stand tall with feet hip-width apart. Roll your shoulders back and relax your arms. Focus on your breath, inhaling deeply and exhaling slowly.

2. Cat-Cow Stretch (2 mins)
   On all fours, alternate between arching your back (Cow Pose) and rounding it (Cat Pose). Coordinate your breath with movement—inhale for Cow, exhale for Cat.

3. Downward Dog (2 mins)
   Lift your hips high, forming an inverted V-shape. Keep your knees slightly bent if needed. Focus on stretching your back and hamstrings.

4. Child’s Pose (2 mins)
   Sit back on your heels with your arms stretched forward. Let your forehead rest on the mat. Breathe deeply, releasing tension in your lower back.

5. Seated Forward Bend (3 mins)
   Sit with your legs extended. Reach towards your toes, keeping your back straight. Hold the stretch gently, breathing into any tightness.

Tips for Consistency

• Practise at the same time each day to make it a habit.

• Create a calming atmosphere with soft music or candles.

• Be patient with yourself—progress in yoga takes time.

Use this routine whenever you need a quick reset, and notice how it transforms your mental state.