10 Minute Morning Yoga Sequence

10 minute morning yoga flows don’t have to be elaborate. Most of the time, you can get a sufficient practice in by just moving through sun salutations (a or b). Here at YogaRenew, most of our classes are taught with Surya Namaskar A (Sun Salutation A sequence) and the purpose is literally to “greet the sun” as you first rise in the morning.

However, if you’re looking for more of a flow style class — we’ve got you covered!

Here’s a quick and easy 10 minute morning yoga sequence that includes a downloadable PDF graphic that you can store for whenever you’d like to practice. Be sure to grab your mat and any props you may need — we recommend 2 yoga blocks and a blanket!

Morning Yoga Sequence:

Puttering:

1. Start in a comfortable seated position (you can prop yourself up on your blanket if you have one) and take a few arriving breaths
2. Make your way forward onto hands and knees
3. Widen your knees the width of your mat, let your big toes touch, come to sit back into child’s pose
4. Lift your head & come back to table top position
5. Move through a couple rounds of cat/cow, syncing your breath with your movement
6. Find downward facing dog
7. Lift your right leg & step it through your hands
8. Crescent lunge
9. Step back for downward facing dog
10. Inhale, come forward to plank, lower yourself all the way down to your mat as you exhale
11. Inhale to peel your chest off the mat for cobra pose
12. Downward facing dog
13. Repeat on the other side

Standing + Balancing:

1. From downward facing dog, lift your right leg & step it between your hands for warrior two
2. Bring your front arm forward and bend at your elbow to rest your forearm on your front thigh & reach your left arm up overhead alongside your left ear for extended side angle
3. Look back at your front foot, grab your block and place it in front of your right toes
4. Bring your left hand to your hip & step your back foot in 2 footprints
5. Start to bend your right knee, lean forward, standing into your front (right leg) and come forward with your right palm on the block for half moon pose
6. Step back to a low lunge
7. Downward facing dog, plank, cobra
8. Downward facing dog
9. Repeat on the other side (lifting your left leg & stepping between your hands)

Wind down:

1. Lie down on your back, bend your knees and plant the soles of your feet on the mat
2. Walk your heels in towards your seat
3. Lengthen your arms down by your side & proceed to lift your pelvis off of the mat for bridge pose
4. Lean onto your right shoulder to tuck your left shoulder under, then lean onto your left shoulder to tuck your right shoulder under
5. Your hands can find an interlace underneath you
6. Keep pressing your feet down and lifting your hips
7. Unclasp your hands & lower back down to your mat
8. Repeat 2 or 3 times
9. Press down through your feet to lift your hips up and send them over to the left, letting your knees fall over to the right for a supine spinal twist
10. You can cactus your arms and let your gaze fall over your left shoulder
11. Repeat on the other side
12. Happy baby

Savasana:

1. For this sequence, we’ll take savasana in Viparita Karani, or legs up the wall
2. Grab your blanket and fold in half twice so you have an oblong, folded blanket
3. Place the blanket at the base of the wall
4. Come to sit with either hip up against the wall
5. Swing your legs up the wall (like a clock hand) until they are at a desired position
6. T out your arms, close your eyes, and let your mind quiet

Quick & Easy Morning Yoga Flows

If you enjoyed this 10 minute morning yoga class, you’ll love our Morning Yoga Series on the YogaRenew app. We’ve created a bunch of classes that are morning-friendly and the perfect way to start any day refreshed & revitalized.