10-Minute Morning Yoga Routine for Beginners

A short morning yoga routine is the perfect way to wake up your body, improve flexibility, and set a positive tone for the rest of the day. Even if you’re a beginner, this 10-minute routine is simple to follow and will help you feel energized, focused, and ready to take on the day ahead. Here’s a beginner-friendly yoga sequence you can do right after waking up.

1. Child’s Pose (Balasana) – 1 Minute

Child’s Pose is a gentle stretch that helps you relax and breathe deeply, grounding your body and mind as you begin your yoga practice.

How to Do It:

• Start by kneeling on the floor with your big toes touching and knees spread apart.

• Sit back onto your heels and then fold forward, bringing your forehead to the ground.

• Stretch your arms out in front of you or place them by your sides.

• Breathe deeply and hold for one minute.

2. Cat-Cow Pose (Marjaryasana-Bitilasana) – 1 Minute

The Cat-Cow Pose is excellent for warming up your spine and activating your breath. This flow will gently stretch and mobilize the spine.

How to Do It:

• Start on your hands and knees, with wrists under shoulders and knees under hips.

• Inhale as you arch your back and look up (Cow Pose).

• Exhale as you round your back and tuck your chin toward your chest (Cat Pose).

• Repeat for one minute, moving with your breath.

3. Downward Facing Dog (Adho Mukha Svanasana) – 1 Minute

This iconic yoga pose stretches your hamstrings, calves, and back while strengthening your arms and core. It’s perfect for energizing your body in the morning.

How to Do It:

• From your hands and knees, lift your hips up and back toward the ceiling, forming an upside-down “V.”

• Press your palms into the floor and try to keep your feet flat on the ground.

• Hold for one minute, taking deep breaths.

4. Standing Forward Fold (Uttanasana) – 1 Minute

A standing forward fold helps release tension in your lower back and stretches your hamstrings. It also encourages deep breathing and a calm mind.

How to Do It:

• Stand with your feet hip-width apart.

• Hinge at your hips and fold forward, bringing your chest toward your thighs.

• Keep your knees slightly bent if needed, and allow your arms to dangle or hold opposite elbows.

• Hold for one minute, breathing deeply.

5. Mountain Pose (Tadasana) – 1 Minute

Mountain Pose is a foundational yoga posture that improves posture, balance, and focus. It’s a great way to center yourself before moving on to the next pose.

How to Do It:

• Stand tall with your feet together and arms by your sides.

• Engage your thighs and lift your chest. Imagine a string pulling you upward from the top of your head.

• Take deep, mindful breaths and stand still for one minute.

6. Warrior I (Virabhadrasana I) – 1 Minute (30 seconds on each side)

Warrior I strengthens your legs, opens your chest, and stretches your hips. It’s an empowering pose that sets the stage for the rest of your day.

How to Do It:

• From standing, step your right foot back, bend your front knee, and keep your back leg straight.

• Reach your arms overhead, keeping your shoulders relaxed and your gaze forward.

• Hold for 30 seconds, then switch sides and repeat.

7. Tree Pose (Vrksasana) – 1 Minute (30 seconds on each side)

Tree Pose is great for improving balance, concentration, and stability. It also stretches your hips and legs.

How to Do It:

• Stand tall and shift your weight to your left foot.

• Place the sole of your right foot on the inner thigh or calf of your left leg (avoid the knee).

• Bring your palms together in front of your chest or extend your arms overhead.

• Hold for 30 seconds, then switch sides.

8. Seated Forward Fold (Paschimottanasana) – 1 Minute

This pose stretches your hamstrings and lower back while promoting deep relaxation and breathing.

How to Do It:

• Sit on the floor with your legs extended straight out in front of you.

• Inhale as you lengthen your spine, and exhale as you hinge forward, reaching for your feet or ankles.

• Keep your back straight and hold for one minute.

9. Bridge Pose (Setu Bandhasana) – 1 Minute

Bridge Pose strengthens your lower back and glutes while stretching your chest, neck, and spine.

How to Do It:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

• Press your feet into the floor and lift your hips toward the ceiling.

• Clasp your hands under your back or keep them at your sides.

• Hold for one minute, breathing deeply.

10. Corpse Pose (Savasana) – 1 Minute

Finish your routine with Savasana, a pose of complete relaxation. This helps your body absorb the benefits of the practice and prepares you for a calm, focused day ahead.

How to Do It:

• Lie flat on your back with your legs extended and arms by your sides, palms facing up.

• Close your eyes and breathe deeply, allowing your body to relax completely.

• Stay here for one minute.

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Start Your Day with Calm and Energy

This 10-minute morning yoga routine is a perfect way to awaken your body, clear your mind, and set a positive tone for the day ahead. Even with just a few minutes, yoga can help increase flexibility, reduce stress, and improve overall well-being. Incorporate this practice into your morning routine, and you’ll feel more energized and ready to face whatever the day holds.