10-Minute Morning Yoga for Beginners

Nutrition facts

Easy breakfast fuel for a morning stretch. One normal serving of each.

Fiber per serving

Banana1 medium (118 g)3.1 g

Oats1/2 cup dry (40 g)4 g

Almonds1 oz, about 23 almonds (28 g)3.5 g

Greek yogurt1 container, 7 oz (200 g)0 g

Protein per serving

Banana1 medium (118 g)1.3 g

Oats1/2 cup dry (40 g)5.3 g

Almonds1 oz, about 23 almonds (28 g)5.9 g

Greek yogurt1 container, 7 oz (200 g)19.9 g

Calories per serving

Banana1 medium (118 g)105 cal

Oats1/2 cup dry (40 g)151.6 cal

Almonds1 oz, about 23 almonds (28 g)162.1 cal

Greek yogurt1 container, 7 oz (200 g)146 cal

Source: USDA FoodData Central.

Mornings are busy. The kids need shoes, the coffee is not ready and your to-do list is already long. Still, ten minutes for yourself can fit. Cleveland Clinic says even about 10 minutes of daily practice is beneficial.

This routine uses simple poses that beginners can learn fast. You do not need to touch your toes. You do not need to be flexible. You only need to show up and breathe.

What yoga is

The National Center for Complementary and Integrative Health (NCCIH) says yoga in the U.S. usually centers on three things: body postures, breathing and meditation. Meditation means quieting your mind. Some styles are gentle. Others are hard work. For this routine, think gentle.

What it may do for you

NCCIH reports that reviews of studies found yoga lowers feelings of stress in healthy adults. It also gives a small benefit for low-back pain. Early research suggests it may help with sleep and mood too, but those studies are fewer and often small. So think of yoga as one helpful tool, not a cure.

Yoga can also count toward your strength goal. The CDC lists some yoga poses as muscle-strengthening activities. Adults need that kind of activity at least 2 days a week.

How to use the routine

Do the moves in order. Each one flows into the next.
Match your movement to your breath. Breathe in through your nose and out slowly.
Go at your own pace. You should feel a stretch, never pain. If something hurts, stop.
Use props. Rest a hand on a wall or chair. Slide a pillow under your forehead.
Skip any move that does not feel right today.

Keep it safe

NCCIH says yoga is generally safe for healthy people, and most injuries are sprains and strains. As a beginner, avoid headstands, shoulder stands, the lotus position (the cross-legged pretzel pose) and forceful breathing. Be careful with hot yoga, because you can overheat and get dehydrated.

Check with your doctor first if you have back, wrist or knee pain, balance trouble or a health condition. If you are pregnant, NCCIH says to get a medical check first and avoid hot yoga. People 65 and older visit the emergency room for yoga injuries more often, so go extra slowly.

Make it stick

Pick one spot and one time. Roll out the mat next to your bed, or stand by the kitchen counter while the coffee brews. The CDC reminds us that some physical activity is better than none. A short routine you actually do beats a long one you skip.

Over time, you can add more poses or hold each one a little longer. For now, ten minutes is plenty.

Tips from the pros

Cleveland Clinic says to expect some discomfort at first, but you should never feel pain. If you feel pain, stop and think about what changed. It also suggests asking a certified yoga instructor or athletic trainer for guidance if you have questions. NCCIH adds that yoga should not be used to put off seeing a health care provider about a medical problem. If something is bothering you, get it checked.

Move at your own pace. Some days you will feel loose. Other days you will feel stiff. Both are normal. Showing up is the win.

The moves

Mountain pose 5 deep breaths

Stand with feet about hip-width apart and toes pointing forward. Relax your arms and shoulders. Press evenly through your feet, gently draw your belly in and grow tall through the top of your head. Breathe deeply.

Forward fold 3 to 5 breaths

Stand with feet hip-width apart. Breathe in and reach your arms overhead. Breathe out, hinge at your hips and lower your chest toward your thighs. Keep your knees a little bent. Rest your hands on the floor, your ankles or your thighs.

Cat-cow 5 to 10 rounds

Come onto your hands and knees, hands under shoulders and knees under hips. Breathe in, draw your shoulder blades together, lift your tailbone and let your belly sink a little. Breathe out, round your spine and tuck your chin. Move slowly and do not fling your head back.

Plank on your knees As long as it feels good

From hands and knees, step your feet back so your body makes a long line. Draw your belly in and up. To make it easier, keep your knees on the floor or rest on your forearms. Keep breathing steadily.

Cobra 3 to 5 breaths

Lie face down with your legs straight and the tops of your feet on the mat. Place your palms under your shoulders. Lift your head and chest into a gentle backbend. Keep your hips on the mat and straighten your arms only as far as feels comfortable.

Child's pose As long as it feels good

Kneel with your big toes touching and your knees about hip-width apart. Sit your hips back toward your heels and fold forward. Rest your forehead on the floor or on a pillow. Reach your arms forward, palms down. Use this pose any time you need a break.

Tree pose 3 to 5 breaths per side

Stand tall and shift your weight onto one foot. Place the sole of your other foot against your ankle or inner leg. Keep your toes on the floor if you like. Rest a hand on a wall, counter or chair for support. Switch sides.

Stop if anything hurts. If you have a health condition or are new to exercise, check with your doctor first.