Published June 18, 2026 06:08AM
Enjoying some mindful moments to yourself upon waking can help set the tone for the entire day. Even a short morning yoga practice transmutes your a.m. routine from a slog to a privilege, a chance to welcome another of Earth’s cycles with your whole self—body, mind, and spirit.
This gentle yoga practice focuses on releasing tension, connecting with the breath, and encouraging flexibility, all of which serve to support you in daily life. And with stretches chosen to target every possible muscle group, waking up slowly has never felt better.
10-Minute Gentle Morning Yoga
No props are needed for this morning yoga practice. Bring your mat, your breath, and your presence.
Thunderbolt Pose
Begin kneeling in Thunderbolt Pose at the back of your mat, hands resting on your thighs, tops of the feet on the mat, hips sitting on your heels, eyes closed.
Breathe here for 30 seconds to 1 minute, deepening your inhalations and exhalations.
Bring your hands to your ears. Inhale, drawing your elbows back and lifting your chest as you gaze upward.
Exhale, rounding forward and touching your elbows to your thighs.
Repeat this pattern of movement 5 times with the pace of your own breath.
Seated Side Bend
With your next inhalation, reach your arms up and overhead before grabbing opposite elbows. Take a side bend to the right, enjoying 1 full breath here.
Inhale back through center, exhale to your left.
Inhale back through center, exhale to a gentle backbend.
Tabletop
Release, walking your hands forward on your mat. Bring knees beneath hips and palms beneath shoulders in Tabletop. `
Three-Legged Tabletop
Inhale to extend your right leg straight back in Three-Legged Tabletop.
Hip Circles
Exhale to bend into your right knee. Begin to make large circles from your hip joint, allowing your knee to guide the movement. Draw 5 circles in one direction, then switch.
Lizard Pose
On your next inhalation, re-extend your right leg back behind you. With your exhalation, step your right foot forward to the outside of your hands in Lizard Pose.
Find stillness here, or gently pulse your hips forward and back. Stay here for 5 cycles of breath.
Lizard Leg Stretch
Angle your right foot slightly outward and roll onto the outer edge of your foot. As you inhale, press your thigh away from you.
With your exhalation, draw your knee back to center. Repeat this pattern of movement 10 times with the pace of your own breath.
Crooked Monkey
On your last inhalation, hold your press. Option to stay here or bend your back knee and catch the top of your foot with your right hand as you turn your chest toward the right.
Stay here for 3 cycles of breath.
Lizard Pose
Gently release, coming back through Lizard Pose. Stay high on your hands or come down onto forearms. Stay here for 3 cycles of breath.
Child’s Pose
Press up through your hands to Tabletop. Widen your knees toward the edges of your mat, bring your big toes together to touch, and shift your hips back between your heels in Child’s Pose.
Stay here for 2 cycles of breath.
Sphinx Pose
Keeping your forearms planted, draw your body forward into Sphinx Pose.
Seal Pose
Stay in Sphinx or press into your palms and straighten your arms in Seal Pose.
Stay in your chosen shape for 3 cycles of breath before releasing down to your belly.
Upward-Facing Dog
Bring your hands to the sides of your ribcage and with an inhalation, press up through your palms and tops of feet to lift into Upward-Facing Dog. Stay here for 1 full breath.
Exhale to come back to Tabletop. Repeat the following poses on the opposite side, finishing back in Tabletop:
- Three-Legged Tabletop
- Hip Circles
- Lizard Pose
- Lizard Leg Stretch
- Crooked Monkey
- Lizard Pose
Puppy Pose
Keep hips stacked over knees and walk your hands forward to Puppy Pose.
If you’d like, come up on tented fingertips.
Or to take it even further, tuck your toes and lift your knees of the mat.
Stay in your chosen pose for 3 cycles of breath.
Thunderbolt Pose
Release Puppy Pose and sit back on your heels in Thunderbolt. Take some neck rolls here, swaying and circling your head in whatever way feels best for you.
Closing
Inhale to reach your arms up and overhead, exhale your hands together at heart center. Repeat this breath three times before coming to stillness.
Bow your head and thank yourself for making it to your mat for gentle yoga this morning.
