Need a little more energy to start your workday right?
Try on this 10 minute yoga sequence for size to balance your body and focus your mind.
And no special workout gear or studio space necessary—these beginner-friendly yoga poses can be done on a mat or in the comfort of your living room.
Let this yoga routine wake you up with flexibility, balance and strength so you can face the day with a zen mindset.
Child’s Pose :
Kneel, then take your knees wide and big toes to touch.
Walk your hands forward until your forehand rests gently on the ground.
Practice deep, steady inhales and exhales for about 3-5 breaths as you let go of distraction and focus on your yoga practice.
Tabletop Pose :
Rise from child’s pose to tabletop, with your shoulders stacked over wrists and your hips stacked over knees.
Place equal weight through your hands and knees, relax your feet, engage your abdominal muscles and lengthen your spine.
Gaze is down in between your hands.
(Tip: if this bothers your knees, place a towel or rolled up edge of a yoga mat underneath your knees for more support.)
Cat Pose :
Press into your hands to round your upper back, as if a string were pulling the middle of your back to the ceiling.
Drop your head and tuck your chin to chest, hugging your belly toward spine.
Cow Pose :
Lower your belly and lift your chest.
Stay grounded through your hands as you broaden your shoulders. Lift your gaze to look forward or up, and hollow out your lower back.
Drop your shoulders away from ears.
Alternate between cat and cow two or three more times.
Downward facing Dog :
Walk your hands forward an inch or two, curl your toes underneath and lift your hips up into downward facing dog.
Your legs can keep a slight bend, but reach your heels toward the floor.
Ground down through all your fingers, especially the space between your thumb and first finger, and press through your arms while lifting your hips up and back.
Stay for 3-5 breaths.
Forward Fold :
Slowly walk your feet toward your hands, and step shoulder-width apart.
With a slight bend through your knees, lower the top of your head toward the ground, belly reaching to thighs, and let your hands dangle down to your toes.
Relax your upper body. Try moving your neck around here, exploring how it feels to bend or straighten your knees, acknowledging stiffness or tension in any part of your body.
Stay for a few breaths.
Halfway Lift :
On an inhale, place hands on your shins and lift your shoulders to be in line with your hips.
Breathe here, as your body forms a right angle. Engage your core and open your chest forward. Look down to lengthen the back of your neck, and keep your neck safe.
Exhale to forward fold, and repeat.
From tadasana, fold forward and step back into plank pose. Your hands are shoulder-width wide with feet together.
Stack your shoulders over your elbows over your wrists, and align your hips to your shoulders and heels.
Look down in between your hands and activate your entire body, engaging all your muscles.
Drop to your knees for less sensation, and hold for 3-5 breaths.
Easy Pose :
Find a comfortable cross-legged position. Your spine is long, and your shoulders relax away from your ears.
Rest the backs of your hands on your thighs, palms up.
Or, bring your first finger and thumb together on each hand for “gyana mudra,” which symbolises unity and consciousness.
Soften your gaze or close your eyes.
Cultivate a sense of gratitude for your body’s ability to move with power, grace and health.