Routines

Short, timed yoga sequences for mornings, bedtime and mobility, with every pose explained and easier options for each.

  • 10-Minute Morning Yoga Routine for Beginners

    This 10-minute beginner routine starts standing in Mountain Pose, moves through Cat-Cow, a bent-knee Downward-Facing Dog, Low Lunge on each side, a low Cobra, Child’s Pose and Bridge, and ends with a slow return to standing. Keep the first movements small, because your back bends less easily just after waking, and get up from the floor in stages. No study has tested this exact sequence, so treat it as a gentle way to start moving, not as a treatment.