One-Minute Yoga: Meaning, Benefits, and 5 Poses for Beginners
When you think of joining yoga classes, what’s the first thing that comes to your mind? 50-90 minutes long sessions where you have to perform different asanas, of course. But what if we tell you that you can do yoga in 1 minute?
“Wait, what could ever change in one minute?”
Short answer - A LOT! And if you want a long answer, keep reading. In this blog, Ekattva Yogshala - a yoga school in Rishikesh- will explore the impact of one-minute yoga. We will tell you how it can shape your day and what beginner poses can be performed in under 60 seconds.
Ready to learn about the bite-sized way to practice wellness? Let’s go!
What is One-Minute Yoga?
One-minute yoga is exactly what it sounds like: little mini-yoga exercises that have a defined frame of one minute to complete. Unlike traditional yoga, which might take 30-90 minutes, one-minute yoga is about vocational yoga or making yoga available for everyone, irrespective of anyone claiming they do not have time.
It’s perfect for:
People with tight schedules
Office workers looking for quick stress relief
Beginners are unsure about committing to full sessions
Anyone wanting to start small
Think of it as a “micro-practice” that you can do anytime, anywhere—at your desk, in bed, or even while waiting for your coffee to brew.
Benefits of One-Minute Yoga
You might be wondering—can one minute of yoga actually help? While it may not replace a full 90-minute vinyasa class, it absolutely delivers when done consistently.
Here are some real benefits of incorporating it into your routine:
Instant Relaxation
A single deep breath can reset your nervous system, too! One-minute yoga emphasizes a gentle stretch and mindful breath to help reduce tension immediately.
Better Focus and Productivity
Doing one minute of yoga between meetings or tasks provides a moment to help clear the brain fog and enhance your focus.
Improved Posture
Short poses can help alleviate tension in your neck, back, and shoulders, which is helpful if you spend a lot of time sitting.
Boosts Flexibility and Mobility
Stretching for even a single minute a day will improve your flexibility over time, and is especially beneficial for beginners to ease into yoga.
Mood Enhancer
Quick yoga boosts endorphins, which means you feel happier and more centered, without needing a 90-minute session.
Check out these resources as well:
4 yoga training courses to join in Rishikesh
A guide on yoga certification course in Rishikesh
5 Easy One-Minute Yoga Poses for Beginners
Okay, now that you know about the benefits of 1-minute yoga and are ready to try, it’s time to discuss asanas! Here are 5 simple one-minute yoga poses perfect for beginners. These don’t require a mat or special clothing—just your intention and a quiet space.
Seated Neck Stretch
Best for: Office workers or anyone who has neck tension
This 1-minute yoga pose is a miracle if you spend significant time looking at screens! It releases tension from the neck and shoulders; improves the overall posture. This is an ideal pose to incorporate into your day if you have a coffee break and/or a few minutes between Zoom calls!
How to do it:
Sit comfortably on a chair or the floor.
Drop your right ear towards your right shoulder.
Hold for 30 seconds, breathing naturally as you hold the stretch.
Switch sides and repeat.
Standing Forward Fold (Uttanasana)
Best for: Stretching the hamstrings and relaxing the mind
This gentle one-minute yoga pose stretches the hamstrings, relaxes the spine, and increases blood flow to the brain, leaving you grounded and refreshed in just 60 seconds.
How to do it:
Stand tall, feet hip-distance apart.
On an exhale, hinge at your hips, and fold forward letting your arms dangle.
With your legs straight, slightly bend your knees if needed.
Breathe deeply for 60 seconds.
Cat-Cow Pose (Marjaryasana-Bitilasana)
Best for: Spine mobility and energy boost
This 1-minute yoga flow is excellent for loosening the spine, activating your core, and supporting digestion, too. Think of it as a quick reset button for your body! If you are desk-bound for long periods of time, this 1-minute yoga sequence will help you realign and feel fresh quickly.
How to do it:
Begin in all fours, wrists under shoulders, and knees under hips.
Inhale and arch your back (cow pose), lifting your head and tailbone.
Exhale and round your spine (cat pose), tucking your chin into your chest.
Flow gently between the two poses for 60 seconds.
Mountain Pose (Tadasana) with Deep Breathing
Best for: Grounding and posture alignment
This mindful one-minute yoga pose develops awareness of your posture and breathing practice. Even a short-standing practice like this helps to regulate your heartbeat, calm the nervous system, and help you feel grounded and centered. This conscious one-minute yoga and breathing technique helps regulate your heartbeat and develop awareness.
How to do it:
Stand tall with your feet together, arms at your side.
Close your eyes and take a deep inhalation, raising your arms overhead.
Exhale and bring your arms down slowly.
Repeat the breath cycle 5-6 times.
Legs-Up-the-Wall Pose (Viparita Karani)
Best for: Relaxation, circulation, and sleep support
A favorite in the one-minute yoga world, this pose promotes lymphatic drainage, reduces swelling in the legs, and helps calm the mind. It’s especially great before bed or after a long day of standing or traveling.
How to do it:
Lie on your back with your legs resting against a wall.
Keep your arms relaxed by your sides.
Close your eyes and breathe deeply.
Why Join the 200-Hour Yoga Teacher Training in Rishikesh?
If 1 minute yoga has sparked your interest in mindful movement and daily practice, imagine what a fully immersive experience could do for your body and soul. Enrolling in a 200-hour yoga teacher training program in Rishikesh is the next step for those ready to dive deeper.
At Ekattva Yogshala, this comprehensive course is designed for both aspiring yoga teachers and serious practitioners. It’s not just about advanced postures—it's about transformation.
You won’t just practice meditation more deeply—you'll also explore:
Asanas (postures) to build strength, flexibility, and awareness
Pranayama (breathwork) for inner balance and control
Yogic philosophy to understand the roots of spiritual living
Anatomy to practice safely and teach effectively
This immersive training provides the knowledge, discipline, and confidence needed to evolve as a yoga practitioner and teacher. All while living and learning in the spiritual heart of India.
Why Join a 200-Hour Yoga Teacher Training in Rishikesh this Monsoon
One Minute Yoga: Final Thoughts
We really hope now you understand that in a world where time is always running out, one minute of yoga is a breath of fresh air. It’s approachable, effective, and empowering. You don’t need a mat, special leggings, or a studio membership to begin. All you need is 60 seconds and a willingness to breathe and stretch.
For a more immersive experience, we highly recommend joining Ekattva’s 200-hour yoga teacher training program. We are conducting new classes in September and October. Explore our website to learn more and book your seat today. Email us at info@spiritualpunditz.com in case of queries.
Ekattva Yogshala is also popular for these teacher training courses:
