10-minute morning yoga sequence
A short standing-and-floor sequence to wake the spine, hips and shoulders — ten minutes, no props, suitable for beginners.
- Time
- 10 min
- Level
- Beginner
- Poses
- 12
- Goal
- Wake up and loosen a stiff body
Morning stiffness is normal — spinal discs are more hydrated overnight, which is why deep folds feel worse at 7am. This sequence moves through small ranges first and saves length for the end.
Before you start
- Keep the knees soft in every forward fold for the first few minutes.
- Breathe in through the nose, out through the nose, roughly four counts each.
- If you only have five minutes, do the first four shapes.
The sequence
- 1. Child's pose1 min
Knees wide, forehead down, breathe into the back ribs.
- 2. Cat pose8 rounds
Exhale, round the spine, chin toward chest.
- 3. Cow posewith cat
Inhale, chest forward, tailbone lifts. Move slowly.
- 4. Downward dog1 min
Bend the knees generously; length in the spine beats straight legs.
Back knee down, tuck the tailbone slightly to find the hip flexor.
Same on the second side; keep the front ribs from flaring.
Knees bent, head heavy, hold opposite elbows and sway.
- 8. Mountain pose, arms up5 breaths
Roll up slowly, reach up, shoulders away from the ears.
- 9. Triangle, left side45 sec
Long side body; rest the hand on the shin, not the floor.
- 10. Seated twist, right45 sec
Lengthen up on the inhale, turn on the exhale.
- 11. Seated twist, left45 sec
Turn from the mid-back, keep the neck easy.
- 12. Corpse pose1 min
Three long exhales before you get up and start the day.
Practise it with a teacher
Sequences are a good start; a teacher watching you is better. Find a class that matches this one.