A simple 10-minute morning yoga routine for beginners

You don’t need an hour or a fancy setup to feel the benefits of morning yoga. Ten quiet minutes is enough to loosen a stiff body, steady the mind, and start your day calm. Here’s a simple beginner routine.

1. Three deep breaths

Sit tall, close your eyes, and take three slow belly breaths. This tells your nervous system the day has begun gently.

2. Cat–cow (1 minute)

On all fours, arch and round your spine with your breath. It wakes up the back after a night of stillness.

3. Downward dog (1 minute)

Lift your hips, press your heels down, and breathe. A full-body wake-up stretch.

4. Low lunge, both sides (2 minutes)

Open the hips and the front of the thighs — where sleeping tightens you most.

5. Standing forward fold (1 minute)

Let your head hang, soften the knees, and breathe into the back of the body.

6. Two minutes of Pranayam

Finish seated with slow, equal breathing. Calm mind, clear head.

Want to be guided through it live? Your first online class is free.