Not long after I started sharing yoga practices on YouTube, I began receiving lots of requests from students. The majority of these requests were for quick, 10-minute morning yoga classes. It’s clear that many of us understand just how much even a short full-body stretch can impact the start of our day.
A quick 10-minute morning yoga routine can help release any tension or discomfort you’ve built up overnight. But yoga in the morning is more than just stretching your muscles and working on your spine and joints. It’s an opportunity to take a moment for yourself and set the tone for your day. It’s about checking in with your emotional body and asking yourself, How am I feeling right now? Where do I feel energized and good, and where could I use a little more care?
Morning yoga also offers you a chance to set an intention for the day. What kind of day do you want to have? What are you looking forward to? Use your intention as a touchstone, something to return to when you’re feeling stressed or scattered. It can help you stay grounded, even when you’re stuck in traffic, attending meetings, or running around after your kids. Just keep coming back to it throughout the day and keep asking yourself, How else can I care for myself today?
A 10-Minute Morning Yoga Practice and Full-Body Stretch Routine
It’s amazing how just a little bit of yoga can make a big difference. I hope this quick, 10-minute yoga practice helps you feel ready to face the day. Think of these full-body stretches as part of your routine, just like brushing your teeth.
Neck Stretch
Start by sitting in a comfortable position. Sit up tall, relaxing your shoulders away from your ears. Begin with your chin parallel to the floor. Slowly drop your left ear toward your left shoulder and feel the stretch through the right side of your neck. Let your head be heavy. If you want a deeper stretch, extend your right fingertips out to the side. Take 3-5 deep breaths here, softening your jaw and connecting to your breath. Return to center, then switch sides, dropping your right ear toward your right shoulder. Come back to center and lengthen through your spine. This is a great way to start the day with some gentle stretching.
Cat-Cow
From your seated position, move into a Tabletop position on your hands and knees. Make sure your knees are under your hips, and your hands are spread wide on the mat with your middle and index fingers pointing forward. On an inhale, drop your belly towards the mat and lift your gaze for Cow Pose. Exhale and round your spine, bringing your chin to your chest for Cat Pose. Repeat for 3 more rounds, following your breath and moving through the spine.
Thread the Needle with Gate Pose Variation
From Tabletop, extend your right leg straight out to the side. Keep your ankle, knee, and hip aligned. Press your foot into the mat, then reach your left arm up towards the sky. Exhale and thread your left arm underneath your body, bringing your left shoulder and ear to the mat. If you’re able to, reach for your right big toe with your left hand. For a deeper stretch, bend your right elbow and bring your hand behind you, opening up through the chest. This is one of my favorite stretches to start the day. It gently opens the body and gets your energy moving.
Side Body Stretch
From Thread the Needle, press your right hand into the mat, and lift your left arm back up toward the sky. Then, lower it to the mat and sweep your right leg behind you, crossing it over your left foot. Try to look over your left shoulder as you reach for a side body stretch. This move is great for opening the sides of your body and releasing tension.
Lizard Pose
From your side body stretch, bring your right leg straight behind you and step your foot forward beside your right hand. Lower your back knee to the mat and make any adjustments for comfort, such as padding your knee or placing blocks under your hands. Lift your heart and drop your hips for a deep stretch in the hips and thighs.
Low Lunge Twist
From Lizard, tuck your back toes, lift your back knee, and keep your left hand on the mat. Reach your right arm up to the sky and twist open, looking up if it’s comfortable. This twist not only opens the chest but also helps with spinal mobility. Inhale into the twist, and feel the stretch through your spine.
Downward-Facing Dog
From the Low Lunge Twist, bring your right hand back to the mat and lift your hips into Downward-Facing Dog. This classic pose stretches your entire body, especially the hamstrings, calves, and back. If you’re tight in the morning, feel free to make your feet a little wider than hip-width apart and pedal your feet, alternating between bending one leg and straightening the other.
Standing Forward Bend
From Down Dog, walk your feet to the back of the mat and take a ragdoll fold into Standing Forward Bend. Let your knees bend generously, allowing your belly to rest on your thighs. You can hold onto opposite elbows and sway side to side, releasing any tightness in your hamstrings and lower back.
Squat
From your Standing Forward Bend, plant your fingertips on the mat and turn your toes out slightly. Bend your knees, drop your hips, and come into a Squat. Bring your hands together at your heart, using your elbows to gently push your knees wider. Lengthen through your spine, keeping your chest lifted.
Plank Pose
From your Squat, release your palms to the mat and walk your hands forward. Straighten your legs and come into Plank Pose. Engage your core and draw your shoulder blades down your back. This pose helps to build strength through your arms and core.
Sphinx Pose
From Plank, lower down onto your belly and come onto your forearms for Sphinx Pose. Your elbows should be slightly in front of your shoulders, and your upper arms should be pressing back. Squeeze your shoulder blades together to lift your chest, opening the front of your body.
Child’s Pose
From Sphinx Pose, press your hips back into Child’s Pose. Bring your big toes together and knees apart as you walk your hands forward. Allow your chest to fold toward the mat. Take five deep breaths here to center yourself.
Comfortable Seat
From Child’s Pose, walk your hands toward your chest and bring your knees together. Sit comfortably on your mat, either kneeling or cross-legged, and close your eyes. Take a few moments to check in with how you feel now, compared to when you first began your practice. Notice any changes in your body, your thoughts, and your emotions.
FAQs About a 10-Minute Morning Yoga Routine
1. How long should I practice in the morning?
While a 10-minute session is great for beginners or those short on time, you can extend your practice as you get more comfortable. A longer session can give you more time to explore deeper stretches or add more poses to your routine. The key is consistency!
2. Can I do morning yoga if I’m not flexible?
Absolutely! Yoga is not about achieving perfect flexibility; it’s about listening to your body and honoring where you are right now. Modify poses as needed and use props like blocks or cushions to make the practice more accessible.
3. What time is best for morning yoga?
It’s ideal to practice yoga as soon as you wake up, before you get busy with the day’s demands. This sets a calm, focused tone for the rest of your day. But if mornings aren’t your thing, yoga can be done anytime that fits your schedule.
4. Can I combine this routine with other forms of exercise?
Yes! Yoga complements other forms of exercise like running, strength training, or cardio. It helps improve flexibility, reduce muscle tension, and enhance your overall well-being, making it a perfect addition to your fitness routine.
Conclusion: Start Your Day with Yoga
Taking just 10 minutes each morning to practice yoga can have a profound impact on your day. It helps release tension, build strength, and bring mindfulness into your life. Even if you’re short on time, a brief yoga session can create space for clarity, intention, and self-care. Whether you’re looking to relieve stiffness, improve flexibility, or just take a few moments for yourself, these full-body stretches are a great way to kick-start your day. With consistency, you’ll begin to feel the benefits, not just in your body, but in your mind and spirit as well. So roll out your mat, take a deep breath, and embrace the power of a 10-minute morning yoga practice.