10-minute morning yoga

10 min Sun Salutation × 3 Beginner 7 poses

A quick warm-up and energy for the day

A short morning practice for days when time is tight. In 10 minutes you go through three rounds of Sun Salutation (Surya Namaskar) and seven simple poses: standing, on your hands and lying down. The routine is designed for beginners and needs no separate warm-up, since your body warms up as you move. All you need is a mat.

Sun Salutation × 3

  1. Mountain Pose Mountain Pose 1
  2. Upward Salute Upward Salute 2
  3. Standing Forward Fold Standing Forward Fold 3
  4. Downward-Facing Dog Downward-Facing Dog 4
  5. Cobra Pose Cobra Pose 5
  6. Child's Pose Child's Pose 6
  7. Relaxation Pose Relaxation Pose 7

Why this order

Mountain Pose and Upward Salute straighten you out after sleep, while Standing Forward Fold and Downward-Facing Dog stretch out your hamstrings and back. Cobra opens your chest, Child's Pose balances out the backbend, and a short Savasana at the end helps you ease into your day without rushing.

Cautions

  • Shoulder joint injuries (Upward Salute)
  • High blood pressure (Standing Forward Fold)
  • Lumbar disc herniation — bend your knees (Standing Forward Fold)
  • Wrist and shoulder injuries (Downward-Facing Dog)
  • High blood pressure — don't stay in the pose long (Downward-Facing Dog)
  • Glaucoma (Downward-Facing Dog)
  • Lumbar disc herniation (Cobra Pose)
  • Pregnancy (Cobra Pose)
  • Flare-up of peptic ulcer disease (Cobra Pose)
  • Pregnancy — widen your knees (Child's Pose)
  • Knee injuries (Child's Pose)

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.