Rise and shine Yoga lovers. One way to get your yoga done for the day is to do it first thing in the morning before the the daily grind. This 10 minute gentle morning yoga class is easy to fit into your routine. Whether you’re headed out to work, or leading the school run.
You can follow along with me in the yoga video below. Just hit play, and away you go. If you want to bookmark the video or add it to a playlist you can view it on YouTube. Don’t forget to like, SUBSCRIBE, and share!
Honestly, even though I labeled this gentle morning yoga, it’s a great beginners class anytime of the day. It’s perfect for morning, lunchtime, or an energizing way to beat the afternoon slump. Frankly, it’s also a great 10 minute warm-up for any self-led flow practice. Sometimes we all need a little more warm-up. Especially those of us mid-life and beyond.
Gentle Morning Yoga 10 minute class – exercises
For those that just want the exercises rather than a follow along video here’s the breakdown of the exercises and poses in this class. Above all, remember to listen to your own body and modify where needed.
This variation of cat and cow is a great way to mobilize the spine, shoulders and hips. It’s a 3 for 1 exercise. Sit with knees bent, feet on the floor hip distance apart. Hands are behind the thighs.
Inhale as you lift the torso, rising through the crown of the head. Sternum lifts, as the spin extends. Exhale rolling the spine, tucking the tailbone and chin. Repeat for 8-10 reps or 45 seconds.
Reach the arms back and place the hands on the floor behind you. Find a comfortable position for the hands. Let the legs sway to the right, then up and over to the left. Similarly, in the same vein as seated cat cow, this is again warming up the hips. Repeat for 30-45s.
Seated Barrel Roll
Staying seated place the hands on the knees and feel the connection of hte sit bones to the floor. Roll the torso around in a circular motion. Experience the movement from the head, through to the pelvis. Rotate a few times in one direction, then repeat in the opposite direction.
From the same cross legged seated position, arms down by the sides, hands on the floor. Lengthen through the crown of the head. Reach the right arm up, bend the left elbow and reach the right arm up and over towards the left side. Subsequently, repeat to the other side.
There is also the option here to stay over to the side. Experiencing that lateral flexion. Perhaps, taking an inhale into the side body, allowing the sides of the rib cage to expand. Repeat 3-5 times each side.
After a few shoulder rolls, transition onto all fours coming into cat cow. Inhale as the belly descends, exhale as the lower back rises. Perform 8-12 repetitions or 45 seconds.
Again, this is a great exercise for so many joints in the body! Spine, hips, and shoulders. In addition, you get a great little vinyasa started. Movement and breath.
Expanding on the cat cow vinyasa, when you come into cat lean back into childs pose. Repeat this three times: cow, cat, childs pose. Eventually tucking the toes and rising into down dog.
Pedal the dog for a little while. Saying “good morning” to the calves and hamstrings! Breathe. Then, step in and unfold into standing. Hands rest at the heart center.
3 energizing breaths
End the practice in standing with 3 energizing breaths. Reach the arms out and up on the inhale. Then, exhaling hands to heart. Gathering the energy for the day. After that, take a moment to envision the productive, healthy and happy day ahead!
Please, try this Gentle Morning Yoga Class. It’s just 10 minutes. Also, like I said, can fit into your day anywhere! Not just the morning. Personally, I’m trying to do this before my virtual yoga classes. In short, 10 minutes a day is a great way to build a yoga practice. Just start.
- Do you make time for yoga?
- Are you a morning person?
- What’s one habit you do every morning?