Phase 1 · Active From the Start

Part of the 12 Week Yoga Program for Metabolic Syndrome

10 Minute Yoga Sequence for Metabolic Health

Ten minutes standing, on the days the long one does not happen. Short but not gentle.

This is the session for a busy day, and it is deliberately all standing work. There is no point in a short session here that consists of lying down: what makes this program work is muscles doing something, and ten minutes of that is worth considerably more than twenty minutes of rest. Do it in the evening, after work, before a shower.

10 min · Level 1

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Wann hilfreich

On the days between the longer sessions, or any day the long one is not going to happen. Ten minutes, standing, with a chair in reach. This works alongside changes to what you eat and any medication you take, not instead of them. Chairs and a wall are fair game in every pose here.

Metabolic effect

Legs working for eight of the ten minutes. That is the whole design.

Physical effect

Thighs, glutes and the back of the body, with one bridge at the end.

Realism

A session that fits into a normal weekday is worth more than a better one that does not.

Ten minutes on your feet

Almost all of it standing, and almost all of it working.

Tadasana

1 min

Berghaltung

Stand tall, feet hip width, breathing evenly.

A minute to arrive, and then straight into it.

Mehr über Tadasana erfahren

Uttanasana

45 sec

Stehende Vorbeuge

Fold forward with soft knees, head heavy. Come up slowly.

Lengthens the back of the legs before they get loaded.

Mehr über Uttanasana erfahren

Utkatasana

45 sec, twice

Stuhl

Chair Pose, two sets. Sit back until the thighs are working.

The single most useful pose in this program, and the reason this session is not a gentle one.

Mehr über Utkatasana erfahren

Utthita Parsvakonasana

45 sec each side

Seitwinkel

Side Angle, forearm on the thigh.

A long hold with both legs engaged, which keeps the demand going.

Mehr über Utthita Parsvakonasana erfahren

Setu Bandha Sarvangasana

45 sec, twice

Schulterbrücke

On your back, hips lifted, feet pressing.

The glutes, in the shortest dose that counts.

Mehr über Setu Bandha Sarvangasana erfahren

Savasana

1 min

Totenstellung

A minute flat, then get up.

Short on purpose. The point of this one is the work, not the rest.

Mehr über Savasana erfahren

Phase 1 · Weeks 1 to 4

This practice is part of a program

It belongs to Active From the Start, the first phase of the 12 Week Yoga Program for Metabolic Syndrome. The program says how often to practise it, what comes before and after, and when to move on.

See the whole program →

Integration

On as many days as you like, alongside the longer sessions rather than instead of them. If a week goes badly, this is the one to keep.

Der Mensch hinter dieser Sequenz

Gründer & Autor

Manish Rana

Gründer von Asanaverse.de. Manish schreibt über Yoga, Ayurveda und Meditation und verdankt seine tiefe Verbindung zum Yoga seinen indischen Wurzeln. Mit über 1000 Stunden Yoga Alliance Teacher Training gibt er sein Wissen an die Community weiter.

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Go deeper into the poses

Every asana in this practice has a page of its own. You will find alignment cues, what the shape actually works on, and the energetics behind it.

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