5-minute yoga: the Express Warm-Up

5 min Beginner 7 poses

Five minutes to wake up your body

The shortest program in the app, for days when you truly have no time: five minutes and seven beginner poses. Do it in the morning instead of calisthenics, or in the middle of the day to loosen up after long hours in a chair.

There are no strength poses or long holds, just joint mobility and simple stretches, so it works for beginners too. With high blood pressure, skip Standing Forward Fold and don't linger in Downward-Facing Dog. If you want to keep going, move on to the 10-minute morning routine.

  1. Neck Warm-Up Neck Warm-Up 1
  2. Shoulder Rolls Shoulder Rolls 2
  3. Mountain Pose with Side Bend Mountain Pose with Side Bend 3
  4. Cat-Cow Cat-Cow 4
  5. Downward-Facing Dog Downward-Facing Dog 5
  6. Standing Forward Fold Standing Forward Fold 6
  7. Relaxation Pose Relaxation Pose 7

Why this order

Neck and shoulder rotations start at the top, where stiffness collects overnight or during a day at the screen. Mountain Pose with Side Bend stretches the sides of your body, and Cat-Cow alternately arches and rounds your back. Downward-Facing Dog and Uttanasana then take turns stretching the calves, hamstrings and spine.

The minute of Savasana at the end is short but worth it: it lets your body register that the warm-up is over before you get back to your day.

Cautions

  • Acute neck pain (Neck Warm-Up)
  • Dizziness (Neck Warm-Up)
  • Acute lower back pain (Mountain Pose with Side Bend)
  • Acute back pain (Cat-Cow)
  • Wrist injuries — practice on your fists (Cat-Cow)
  • Wrist and shoulder injuries (Downward-Facing Dog)
  • High blood pressure — don't stay in the pose long (Downward-Facing Dog)
  • Glaucoma (Downward-Facing Dog)
  • High blood pressure (Standing Forward Fold)
  • Lumbar disc herniation — bend your knees (Standing Forward Fold)

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.