Posted on June 18, 2026 at 06:08 AM
Having a few mindful moments for yourself when you wake up can help set the tone for the entire day. Even a short yoga practice in the morning turns your daily routine from a drudgery into a privilege, an opportunity to welcome another cycle of the Earth with your whole self – body, mind and spirit.
This gentle yoga practice focuses on releasing stress, connecting with breathing, and encouraging flexibility, all of which work to support you in everyday life. And with stretches selected to target every possible muscle group, waking up slowly has never been better.
10 minutes of gentle morning yoga
No props needed for yoga this morning. Bring your mat, your breath, and your presence.
Thunderbolt mode
Start by kneeling in Thunderbolt Pose at the back of your mat, with your hands on your thighs, the tops of your feet on the mat, your hips sitting on your heels, and your eyes closed.
Breathe here for 30 seconds to 1 minute, deepening the inhales and exhales.
Bring your hands to your ears. Inhale, pull your elbows back and lift your chest as you look up.
Exhale, rounding forward and touching your elbows to your thighs.
Repeat this pattern of movement 5 times while pacing your breath.
Sitting side bend
With the next inhale, raise your arms up and over your head before grabbing the opposite elbows. Take a side bend to the right, and take a full breath here.
Inhale again through the center, then exhale to your left.
Inhale again through the center, then exhale gently back.
Tabletop
Release, moving your hands forward on your mat. Place the knees under the hips and palms under the shoulders in the table top. `
Tabletop tripod
Inhale to extend your right leg straight back over the three-legged tabletop.
Hip circles
Exhale to bend your right knee. Start making large circles from your hip, allowing your knee to direct the movement. Draw 5 circles in one direction, then switch.
Lizard pose
On the next inhale, extend your right leg back. With an exhale, step your right foot forward to the outside of your hands into lizard pose.
Find stillness here, or gently move your hips back and forth. Stay here for 5 cycles of breathing.
Lizard leg extension
Tilt your right foot outward slightly and then roll it onto the outside edge of your foot. As you inhale, press your thigh away from you.
With an exhale, pull your knee back to center. Repeat this movement pattern 10 times while pacing your breath.
Crooked monkey
On the last inhalation, press and hold. You can stay here or bend your back knee and grab the top of your foot with your right hand while turning your chest to the right.
Stay here for 3 cycles of breathing.
Lizard pose
Gently release, then return through Lizard Pose. Stay high on your hands or lower on your forearms. Stay here for 3 cycles of breathing.
Child’s position
Press up through your hands into the table. Widen your knees toward the edges of your mat, bring your big toes together to touch, and slide your hips back between your heels Child’s position.
Stay here for two cycles of breathing.
Sphinx pose
Keeping your forearms planted, pull your body forward Sphinx pose.
Sealing position
Stay in sphinx pose or press into your palms and straighten your arms into seal pose.
Stay in your chosen shape for 3 cycles of breathing before lowering to your stomach.
Upward-facing dog
Place your hands on either side of your rib cage, and with an inhale, press upward through your palms and the tops of your feet to rise inward. Upward-facing dog. Stay here for a full breath.
Exhale to return to the table. Repeat the following positions on the other side, and finish again Tabletop:
- Tabletop tripod
- Hip circles
- Lizard pose
- Lizard leg extension
- Crooked monkey
- Lizard pose
Puppy pose
Keep your hips stacked over your knees and walk your hands forward Puppy pose.
If you like it, come on your tiptoes.
Or to take it further, flex your toes and lift your knees off the mat.
Stay in your chosen position for 3 cycles of breathing.
Thunderbolt mode
Release Puppy Pose and sit back on your heels in Thunderbolt. Take some neck rolls here, and sway and turn your head in any way that works for you.
closing
Inhale to reach your arms higher and higher, then exhale with your hands together at the heart center. Repeat this breathing three times before reaching stillness.
Bow your head and thank yourself for making it onto your nice yoga mat this morning.
