A short, 10-minute morning yoga routine can be a beneficial way to start the day, offering a gentle yet effective full-body stretch. This practice, suitable for all experience levels, focuses on awakening the body and setting a positive intention for the hours ahead. The sequence incorporates movements that address both the upper and lower body, with options for modifications to suit individual needs.
The Benefits of a Morning Yoga Stretch
Beginning the day with yoga can offer a multitude of benefits. Beyond the physical advantages of increased flexibility and reduced muscle stiffness, a morning yoga practice can also positively impact mental well-being. Taking even a few minutes to focus on breath and movement can help reduce stress, improve focus, and cultivate a sense of calm. The practice also provides an opportunity for mindful intention-setting, allowing individuals to identify a single word or focus to guide their day.
A 10-Minute Sequence to Energize Your Day
This sequence, as demonstrated in the accompanying video, begins with gentle movements and gradually progresses to more dynamic stretches. It’s designed to warm up the body and prepare it for the day’s activities, rather than being an intense workout.
Child’s Pose
The practice begins in Child’s Pose, a restorative posture that gently stretches the back, hips, and ankles. To perform this pose, kneel on the mat with your big toes touching and your knees hip-width apart. Fold forward, resting your torso between your thighs. Arms can be extended forward, palms down, or bent with the backs of your hands together near your head, allowing for a deeper stretch in the triceps. Focus on slow, deep breaths, inhaling and exhaling through the nose.
Sphinx Pose
From Child’s Pose, gently slide forward onto your belly and lift your chest, coming into Sphinx Pose. Keep your legs extended behind you and your elbows bent, pressing into your forearms. Engage your back muscles to lift your chest, drawing your shoulders back and down. Breathe deeply, feeling the gentle backbend.
Baby Cobra
Lower your chest back to the mat and slide your hands closer to your ribcage. Press into the tops of your feet and, on an inhale, lift your head, upper back, and hands off the mat, squeezing your shoulder blades together in Baby Cobra Pose. Exhale and lower back down. Repeat this movement a few times, coordinating your breath with the movement.
Circle Kicks
Come onto your hands and knees, ensuring your hands are directly under your shoulders and your knees are under your hips. Lift one leg and circle it out to the side and back down, tracing large circles with your knee. Maintain a stable core and avoid bending your supporting elbow. Repeat on the other side.
Calf Stretch
Straighten one leg behind you, pressing the ball of your foot into the mat. Reach your heel toward the floor, feeling a stretch in your calf muscle. Repeat on the other side after completing the circle kicks.
Low Lunge
Step one foot forward between your hands, coming into a Low Lunge. Press your front foot firmly into the mat and lift your torso, keeping your front knee aligned over your ankle. Hug your lower belly in to protect your lower back. You can stay here or reach your arms overhead for a deeper stretch.
Low Lunge Twist
From Low Lunge, reach your left arm forward and your right arm back, twisting your torso to the right. Keep your shoulders level and your hips square. For a deeper stretch, bring your left hand to the mat and reach your right arm overhead, lifting your back knee off the mat. Repeat on the other side.
Downward-Facing Dog
Step back to Downward-Facing Dog, with your hands shoulder-width apart and your feet hip-width apart. Form an inverted V-shape with your body. Bend your knees generously if needed, focusing on lengthening your spine and pressing your hips up and back.
Rag Doll
Walk your hands back toward your feet and fold forward into a Rag Doll position, allowing your head and neck to relax. Bend your knees as much as needed to release tension in your hamstrings.
Halfway Lift
Inhale and lift halfway, straightening your back and bringing your hands to your shins. Lean your weight forward, maintaining a flat back.
Plank Pose
Step back into Plank Pose, ensuring your body forms a straight line from head to heels. Engage your core and maintain a neutral spine.
Baby Cobra (Repeat)
Lower back down to your belly and repeat Baby Cobra Pose.
Child’s Pose (Final)
Return to Child’s Pose, pressing your hips back toward your heels and folding forward. Here’s an opportunity to set your intention for the day, choosing a single word to focus on throughout the day.
Closing
Gently come to a seated position, sitting comfortably with a tall spine. Close your eyes, shrug your shoulders away from your ears, and repeat your chosen intention. Take a few moments to simply breathe and be present before beginning your day.
This 10-minute morning yoga practice offers a simple yet effective way to cultivate physical and mental well-being. It’s a gentle invitation to connect with your body and set a positive tone for the day ahead.
