Some mornings start with an alarm, a to-do list and a cold cup of tea. We've all been there.
This routine is our answer to that. It's ten minutes, six gentle poses and a lot of slow breathing. You don't need to be flexible. You don't need to have done yoga before. You don't even need a mat, although it helps.
Think of it less as a workout and more as a few quiet minutes that are just for you, before the day asks anything of you.
Before you start
- Find a little space. Enough room to lie down and stretch your arms out is plenty.
- Wear something you can move in. Soft, stretchy layers work best. (We love our Empower Set for slow mornings.)
- Grab a cushion or folded blanket. It makes a few of these poses a lot more comfortable.
- Go slowly. If something doesn't feel right, ease off or skip it. There's no prize for pushing.
How to breathe
All the way through, try breathing in through your nose for a count of 4, and out for a count of 6. A longer out-breath is a simple way to slow down. Many people find it helps them feel calmer and more settled, but there's no right or wrong here. Just keep breathing.
The 10-minute morning flow
1. Easy Seat breath (about 1 minute)
Sit cross-legged on a cushion or folded blanket, so your hips are a little higher than your knees. Rest your hands on your thighs and let your shoulders soften. Take 10 slow breaths.
Easier option: sit on a chair with both feet flat on the floor.
2. Cat–Cow (about 1½ minutes)
Come onto your hands and knees, with your wrists under your shoulders and knees under your hips. As you breathe in, let your belly drop and lift your gaze (cow). As you breathe out, round your back and tuck your chin (cat). Do 8 slow rounds, moving with your breath.
Easier option: pop a folded blanket under your knees.
3. Child's Pose (about 1½ minutes)
From hands and knees, bring your big toes together, widen your knees a little and sit your hips back towards your heels. Walk your hands forward and rest your forehead down. Stay for 8 breaths.
Easier option: rest your head on a cushion or stacked fists.
4. Down Dog with bent knees (about 1 minute)
Back on hands and knees, tuck your toes and slowly lift your hips up and back, making an upside-down V shape. Keep your knees generously bent. That's not cheating; it's what lets your back stay long. Stay for 6 breaths, then lower your knees.
Easier option: keep your knees down and lift your hips only halfway.
5. Low Lunge (about 2 minutes)
Step your right foot forward between your hands and lower your left knee to the floor. Keep your front knee over your ankle and let your hips sink gently forward. Stay for 5 breaths, then switch sides.
Easier option: put your hands on yoga blocks or a stack of books, and a blanket under your back knee.
6. Mountain with a reach (about 1 minute)
Walk your hands back to your feet and roll up slowly to standing, head last. Stand tall with your feet hip-width apart. Breathe in and sweep your arms up overhead. Breathe out and lower them. Repeat for 6 breaths.
Easier option: lift your arms only to shoulder height.
Finish by standing still for a moment. Notice how you feel. That's it, you've done it.
Tips to make it a habit
- Keep it the same time each day. Straight after you wake up, or right after your first glass of water.
- Leave your mat out. If it's already there, you're far more likely to use it.
- Aim for "most days", not every day. Missing a morning is fine. Just start again tomorrow.
- Make it cosy. Open the curtains, light a candle, put on a playlist you love.
- Track it. A tick on a calendar is surprisingly motivating.
What to wear for morning yoga
Anything comfortable that doesn't dig in when you fold forward. We like:
- A soft, high-waisted bottom that stays put when you bend, like the Empower Flared Pant or Core Flow Leggings.
- A light-support bra or top for slow movement, like the Aura Bra or Empower High Neck Bra.
- A layer for chilly mornings, like the Aura Jacket, to pop on afterwards.
Common questions
Is 10 minutes of yoga a day enough? For a beginner, ten minutes is a lovely place to start. It's short enough to fit into a busy morning, and doing a little often is usually easier to keep up than one long session now and then.
Should I do yoga before or after breakfast? Most people prefer to move before eating, or wait a little while after a big meal. A glass of water first is a nice idea.
What if I can't touch my toes? That's completely fine. None of these poses need you to. Bend your knees as much as you like.
Want to keep going? Get the free 7-Day Morning Flow guide
If you enjoyed this, our free 7-Day Morning Flow guide builds on it gently, with a short, illustrated routine for each day of the week, simple breathing cues and an easy tracker to tick off as you go.
Download the free 7-Day Morning Flow guide
Share your morning flow with us on Instagram @knoxie_tribe. We'd love to see it.
Do what you love.
Please note: this post is for general wellness and information only and isn't medical advice. If you're pregnant, have an injury or a medical condition, or haven't exercised in a while, check with your GP or a qualified professional before starting. Move within a comfortable range, and stop if you feel pain, dizziness or discomfort.
