10-minute morning stretches for quick relaxation

Despite its short duration, this 10-minute morning yoga stretch class includes a variety of movements. The class focuses on the upper body and some light back bends, but also stretches the hips and lower body. You’ll end your practice with a few slow breaths in Child’s Pose, although you can always choose to take Savasana if you prefer.

This movement practice is an opportunity to set the tone for your day and set your intention for the day. I also like to encourage you to choose something to focus on throughout the day. Just a single word. There’s no need to overcomplicate things.

So let’s get started right away!

10 minute morning yoga stretches

These quick morning yoga exercises are useful no matter how much or little experience you have with yoga.

Child’s pose

We start in child’s pose with your big toes together and the knees as wide as you want and then you bend forward.

You have an option here with the arms, you can keep them straight or press your hands together, bend your elbows and rest your thumbs towards the back of your neck for a little more stretch through the triceps.

Breathe slowly and deeply, in and out through your nose.

Sphinx pose

If you bent your elbows, straighten your arms. You simply slide onto your stomach and come all the way forward into Sphinx Pose with your legs straight behind you and your elbows on the mat. Push into your palms as you lift up through your chest. Think of rolling your shoulders back, as if you were dragging your elbows back and trying to pull your heart forward. Breathe here.

Baby cobra

Lower your chest to the mat and slide your hands back so they are closer to the top of the rib cage. Push into the tops of your feet and keep them glued to the mat as you inhale and lift your head, upper back and hands off the mat and squeeze your shoulder blades behind you in Baby Cobra Pose. Exhale as you go down. Inhale, squeeze and lift. Exhale and lower yourself. Do that two more times.

Circle kicks

Keep your palms on the mat and push yourself up and onto your hands and knees with your palms under your shoulders and your knees under your hips. Lift your right leg and rotate it out to the side and back down. Imagine making large circles with your right knee. Don’t try to bend your left elbow to isolate your right hip. Make a few circles before changing direction.

Calf stretch

Then extend your right leg behind you and press the ball of the foot into the mat and reach your right heel toward the wall behind you, reaching slightly into the calf.

Then repeat your circle kicks and calf stretches on the other side.

Low dropout

Step your right foot forward between your hands at the top of the mat. Press your front foot into the mat as you lift yourself up into Low Lunge. Hug your lower belly in.

Stay here or reach your arms up. Try to find a little more lift and length in your spine, and possibly add a little backbend by directing your gaze upward if that feels good to you.

Low lunge twist

Let’s add a twist to your Low Lunge. Extend your left arm forward and your right arm back, keeping your shoulders directly above the top of your hips. Remember to pull that right shoulder back.

Hold the twist as you lean forward, bring your left hand toward the mat and reach your right arm up. Tuck your back toes under and lift your back knee off the mat.

Take a few breaths here.

Downward Facing Dog

Bring your right hand to the mat and step your right foot back to meet your left hand. Your feet should be about hip-distance apart. Typically, the first downward facing dog of the day can feel quite tense and tense, so bend one or both knees generously. Don’t worry about your heels hitting the mat. Instead, focus on creating more length through your spine by lifting your hips nice and high.

Then bring your knees to the mat and find Circle Kicks and Calf Stretch on the left, followed by Low Lunge and Low Lunge Twist. Return to Downward Facing Dog and move, but it feels good here.

Rag doll

Walk your hands to the back of the mat and find a Rag Doll position or a standing forward bend. Pause and breathe here.

Bend your knees generously and slowly roll up to a standing position by pressing into your heels and lifting slowly. Take your time. Your head and shoulders will be the last to stand upright.

Goddess poses

Come into a wide stance with your face toward the side of the mat. Turn your toes out and your heels in, then inhale as you extend your arms up and bring your hands together. As you exhale, sink deeply into a Godhold squat. Think of pushing your knees open. Then inhale and straighten your legs as you extend your arms and circle upward. Then exhale and sink into the Goddess. Repeat that two more times.

Goddess twists

Stay in your final Goddess squat and bring your hands to your thighs. Then lower your right shoulder and bring your left shoulder back. Use your hands to push your knees open a little wider. Then come through the center and turn the other way with your left shoulder down and your right shoulder back.

Upward greetings

Come back through the center, lift your chest and step to the top of the mat. Place your feet hip distance apart. Inhale as you extend your arms above your head. Perhaps your palms come together to touch in an upward greeting.

Rag doll

Exhale as you fold all the way down.

Half way up

Feel free to bend your knees as you lift halfway with a flat back and bring your fingertips to your shins in Halfway Lift. Lean your weight slightly more forward, into the ball of your foot.

Plank pose

Plant your hands on the mat and step your feet back into Plank Pose.

Baby cobra

Lower all the way to your stomach. Inhale as you lift your chest into Baby Cobra.

Child’s pose

Again, find child’s pose as you press your hips back toward your heels and bend forward, breathing in and out through your nose. This is an opportunity to ask yourself what your one-word intention will be for your day.

Close

Walk in with your hands and sit down. Sit up straight, in a way that is comfortable for you. Shrug your shoulders away from your ears, close your eyes, and perhaps repeat your word for the day. Pause here for as long as you can.

Thank you so much for doing these 10 minute yoga exercises in the morning excercise with myself and with Daisy, one of my cats, who always likes to join in when I’m on the mat.