A proficient yoga instructor claims that a 10-minute workout will boost your blood flow, flexibility, and muscle strength.
A 10-Minute Yoga Routine for Holistic Wellness Inspired by Brandt Passalacqua
Brandt Passalacqua, a renowned 500-hour yoga instructor and lead teacher at Breathing Deeply Yoga Therapy, offers a 10-minute yoga routine designed to improve circulation, flexibility, strength, mental concentration, and inner peace. Although no exact proprietary sequence by Passalacqua was found, his approach to yoga therapy emphasizes mindful movement, breath awareness, and meditation for holistic healing and mental clarity.
Here's a 10-minute routine inspired by Passalacqua that covers these goals:
- Centering Breath and Grounding (2 minutes)
- Begin by sitting comfortably or standing with feet grounded.
- Practice deep, slow breathing (either diaphragmatic or ujjayi breath) to calm the nervous system and bring awareness inward.
- Set an intention for circulation and inner peace.
- Gentle Warm-up and Circulation Boost (2 minutes)
- Perform neck rolls, shoulder shrugs, wrist and ankle circles to stimulate blood flow.
- Gently move the spine through cat-cow stretches to mobilize the back.
- Dynamic Sequence for Flexibility and Strength (4 minutes)
- Include flowing poses such as Sun Salutations (Surya Namaskar), which combine forward and backward bends, lunges, and downward/upward dog to stretch muscles, improve circulation, and build strength. Modify if needed to focus on breath and controlled movement.
- Balance and Mental Concentration Postures (1 minute)
- Practice a balance pose such as Tree Pose (Vrksasana) or Eagle Pose (Garudasana) holding steady breath, which enhances focus and grounding.
- Closing Meditation for Inner Peace (1 minute)
- Seated or lying down, use a simple guided meditation or body scan to cultivate calmness and mindful awareness.
This structure aligns with Passalacqua’s holistic yoga therapy philosophy that integrates breath, movement, and meditation to address physical and mental wellness. For precise guided sessions, explore his official videos on YouTube or TikTok under "Breathing Deeply Yoga Therapy."
Remember, this routine is designed to improve circulation, flexibility, strength, mental concentration, and inner peace. However, the best yoga routine may vary based on individual body, goals, and limitations. In Downward-facing dog, bend the knees if tight hamstrings are present. In Child's pose, sit back onto the heels, reach arms forward onto the floor, palms down, and slide arms out until forehead is resting on the mat. If needed, widen knees or use a yoga block or towel for forehead support.
In Downward-facing dog, hold the pose for two minutes. Follow this with a Forward fold, held for one minute, where the body moves into a position where the torso comes down towards the legs, arms hang down towards the floor, and softening of knees is allowed if needed. In the Mountain pose, the body stands upright with feet together, arms held slightly out from the sides, and palms facing forward. Hold this pose for one minute to start the routine.
The routine consists of a sequence of yoga moves, with smooth transitions between them and specific hold times for each pose. The focus is on the connection between the feet and the floor, body sensations, and breath. In Cat-cow, arch the lower back towards the floor to get into cow pose and round the back upward to get into cat pose. This sequence is repeated for two minutes (30 seconds per pose).
In Crescent lunge, raise both arms straight up towards the ceiling and tilt the torso back slightly if stable and flexible. Spend one minute per side in Crescent lunge. Yoga can provide mental and physical benefits, requiring minimal equipment.
You can use this 10-minute routine to energize in the morning or at any time during the day. The routine is a practical way to achieve the stated benefits, but remember that each individual's needs may vary. For precise guidance, explore Passalacqua's official videos.
