A 10-Minute Morning Yoga Routine for a Full-Body Stretch

You don't need an hour or a fancy studio to feel better in your body. Ten unhurried minutes after you wake up can loosen stiff muscles, wake up your breath, and set the tone for the day. All you need is a mat (or a folded blanket) and a little floor space.

The routine (about 1 minute per step, unless noted):

1. Easy pose with deep breathing (1 min): Sit tall and take slow breaths in and out through your nose. Let your mind arrive.

2. Neck and shoulder rolls (1 min): Roll your shoulders back and down, then tilt your ear towards each shoulder.

3. Cat-Cow (1 min): On hands and knees, arch and round your spine with your breath. This is a gentle way to wake up your back.

4. Child's pose (1 min): Sit back on your heels, stretch your arms forward, and rest your forehead down.

5. Downward-facing dog (1 min): Press your hips up and back to stretch your hamstrings, calves and shoulders. Bend your knees if your hamstrings are tight.

6. Low lunge, both sides (2 min): Open the front of your hips, which get tight from long hours of sitting.

7. Standing forward fold (1 min): Let your head hang heavy and your knees stay soft.

8. Mountain pose with a side stretch (1 min): Reach your arms overhead and lean gently from side to side.

9. Final rest (1 min): Stand or sit quietly. Notice how you feel.

Tips: Move slowly, never push into pain, and keep your breath steady. If you have an injury or high blood pressure, or are pregnant, check with your doctor or a qualified teacher first. Consistency matters more than depth. Ten minutes every day beats one long session a month.

Want to be guided through it? Join our morning session at Niraamyaa.