Yoga instructor claims a 10-minute workout boosts circulation, flexibility, and strength
A 10-Minute Yoga Routine Inspired by Brandt Passalacqua
Brandt Passalacqua, a renowned 500-hour yoga instructor and lead teacher at Breathing Deeply Yoga Therapy, has designed a 10-minute yoga routine to improve circulation, flexibility, strength, mental concentration, and inner peace. Here's a simplified version of the routine:
- Mountain Pose (Tadasana) — Stand tall with feet together, arms slightly out from the sides, and palms facing forward. Distribute your weight evenly throughout your feet, and relax your shoulders away from your ears. Focus on the connection between your feet and the floor, and the sensations in your body and breath.
- Gentle Flow (Sun Salutations or similar) — Begin with some gentle flowing movements to stretch muscles, increase circulation, and warm your body.
- Strength and Flexibility Poses — Incorporate poses like Downward Dog, Warrior Poses, and Cobra to improve muscle tone and spinal flexibility.
- Pranayama and Breath Retention — Use breath retention techniques, such as kumbhaka, to enhance mental concentration and support energy flow.
- Meditation on the Heart Center (Anahata Chakra) — Conclude with a meditative focus on the heart center for inner peace. Allow your attention to rest calmly in this area while maintaining steady breathing.
The exact poses and timing for Passalacqua's routine may vary, and for accurate detailed guidance, referring to his official materials or videos would be necessary. A possible structure for a 10-minute routine could be:
- 3-4 minutes of gentle flow
- 3 minutes holding strength and flexibility poses
- 2 minutes of pranayama with breath retention techniques
- 1-2 minutes focused meditation on the heart center
This routine can energize individuals in the morning or any time throughout the day. In the Downward-facing dog, individuals start from the Forward fold, bend their knees, place their hands on the floor, and walk them away from them slightly to form an inverted V shape. In the Child's pose, individuals sit back onto their heels, reach their arms forward, and slide their arms out until their forehead is resting on the yoga mat. In the Cat-cow pose, individuals round their back upward and tuck their chin (Cat pose), then arch their lower back towards the floor, lift their chest and chin, and tip their head back (Cow pose). If individuals have tight hamstrings, they should bend their knees in the Downward-facing dog pose.
In the Crescent lunge pose, individuals step their left foot forward, slide their right foot backward, and raise their arms straight up towards the ceiling. After holding the position for 1 minute, they switch sides. The Child's pose lasts for 2 minutes, and individuals can widen their knees to allow more space for their torso to fall forward, or put a yoga block or towel under their forehead for support. In the Forward fold, individuals hinge at the hips to move their torso down towards their legs, stopping at a comfortable position.
Though this article does not provide information about any specific products or best yoga mats, a comfortable and supportive yoga mat is essential for any yoga practice.
This yoga routine, inspired by Brandt Passalacqua, focuses on improving health-and-wellness through various poses, including the Mountain Pose for balance and awareness, the Gentle Flow for flexibility and circulation, strength and flexibility poses like Downward Dog and Warrior Poses, and Pranayama for mental concentration and energy flow. The routine concludes with a meditative focus on the heart center for inner peace. To energize individuals in the morning or anytime, the routine may consist of 3-4 minutes of gentle flow, 3 minutes holding strength and flexibility poses, 2 minutes of pranayama with breath retention techniques, and 1-2 minutes focused meditation on the heart center. A supportive and comfortable yoga mat is essential for any yoga practice. This routine, emphasizing wellness and fitness-and-exercise, promotes science-backed health benefits.
