Because sometimes you just want to practice in relative silence.
(Image: Background: Canva; Yoga: Yoga with Cassandra)
Published on June 1, 2026 at 01:23 pm
Sometimes you may want to practice yoga in relative silence without having to listen to a lot of instructions. The following 15-minute morning yoga practice allows you to do just that.
It is a fairly fast, dynamic yoga sequence that involves minimal cues so that you have more space to focus on your breath and your inner experience. Minimal cues mean I don’t talk much during practice other than calling out the name of each pose.
Even in that short period of time, you’ll practice moving your spine in all the ways you need, including strengthening and stretching your hips and back. You’ll also explore the core business and take yourself on an ongoing tour of your work mat.
Practicing this method certainly requires some familiarity with yoga since there are no specific alignment suggestions. It’s a simple way to start your day with some introspection, clarity and calm.
15 minutes of morning yoga with minimal cues
I will only talk about mentioning the names of the poses. Try to hold each position for 3 to 5 breaths. You’ll end your practice by focusing on your intention for the day, rather than Savasana, as I do with all my morning yoga classes, so there’s no risk of falling back asleep.
Sitting cow pose
Sitting cat pose
Seated twist
The twist sits on the other side
The table hovers
Wave
Cobra
Locust Pose (any variation)
Child’s position
Downward dog
Three-legged dog (right leg)
Warrior 1
Rotary Lunge (Easy Twist)
Low circuit quadriceps stretch
Dove pose
Stay here for 10 breaths.
Downward dog
Plank, Chaturanga, Upward Facing Dog (optional)
Repeat the sequence on your left side:
Downward facing dog
Three-legged dog
Warrior 1
Easy to twist
Quad stretch
Dove pose
Downward dog
Vinyasa (optional)
Rag doll or forward bend (in front of the rug)
Standing with legs wide forward (any variation)
Side lunge
The other side rushed
Goddess Pose (Temple Pose)
Mountain pose
An upward salute
Standing forward bend or rag doll
Lift halfway
Wave
Chaturanga
Upward-facing dog
Downward facing dog
Reverse the table position
Butterfly or restricted corner
Seated twist
The twist sits on the other side
closing
Come back to center, close your eyes, and take some deep belly breaths here. You may have set your intention for the rest of your day and you stop here and breathe in and out for as long as you can.
Thank you all so much for doing this 15 minute morning yoga with minimal cues routine with me. If you like to practice in relative silence, I have other simple practices you can explore, including a 30-minute stretch and back bend sequence And a 45-minute exercise for strength and balance.
