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Our Favorite 10-Minute Morning Yoga Flow

August 01, 2021

Our Favorite 10-Minute Morning Yoga Flow

In need of a little pick-me-up in the morning? Before you grab your favorite caffeinated beverage, give this 10-minute yoga flow a try. 

1. Child’s Pose

Pose Set-Up: 

Come to your hands and knees on your yoga mat or comfortable floor of choice. Widen your knees about shoulder-width distance apart and send your hips toward your heels. Stretch your arms forward to the top of your mat 

How To Flow: 

Hold for four slow breaths. Then, stretch your arms over to the right leg. Once you’ve found a deep side stretch, hold for four breaths. Repeat on the left side and once more at the center. 

Make It Your Own: 

If you find that your knees aren’t comfortable in this position, place a pillow behind them. This will allow some space between your hips and heels so you don’t over-stretch the knees. 

 

2. Cat-Cow Circles 

Pose Set-Up: 

From Child’s Pose, lift your hips off of your heels and align your shoulders over your wrists. Remove any props you might have grabbed. 

How To Flow: 

As you breathe in, lift your heart and tailbone to the ceiling, letting your belly fall toward the floor. As you breathe out, arch your back while pulling your belly button to your spine, tucking the tailbone, and pressing your chin to your chest. Hold the rounded back position and circle your hips from the right to the left. Repeat, flowing through the left side, then back to the right, and so on. 

Make It Your Own: 

Your circles can be as big or as small as you’d like. Whether you graze your heels or keep your hips over the knees, move freely. 

 

3. Downward Facing Dog

Pose Set-Up: 

From Cat-Cow, step each foot back and press hips to the ceiling, creating a triangle with your body. 

How To Flow: 

Hold this pose for four full breaths, continually stretching your hips to the ceiling and your heels toward the floor. 

Make It Your Own: 

You can pedal your heels to loosen up your calves and rock your hips from side to side to stretch out the outer hips. 

 

4. Low Lunge 

Pose Set-Up: 

From Downward Facing Dog, lift your right foot and then step it between your hands. 

How To Flow: 

Frame your front foot with your hands for two breaths, pressing back through your left heel as you do. Then, drop your left knee to the ground and extend your right arm to the sky for a twist. 

Make It Your Own: 

As you hold your twist, you can circle your right arm or even wrap it behind your back and reach for your left hip for even deeper shoulder stretches. 

 

5. Downward Facing Dog

Pose Set-Up: 

From Cat-Cow, step each foot back and press hips to the ceiling, creating a triangle with your body. 

How To Flow: 

Hold this pose for four full breaths, continually stretching your hips to the ceiling and your heels toward the floor. 

Make It Your Own: 

You can pedal your heels to loosen up your calves and rock your hips from side to side to stretch out the outer hips. 

 

6. Low Lunge

Pose Set-Up: 

From Downward Facing Dog, lift your left foot and then step it between your hands. 

How To Flow: 

Frame your front foot with your hands for two breaths, pressing back through your left heel as you do. Then, drop your right knee to the ground and extend your left arm to the sky for a twist. 

Make It Your Own: 

As you hold your twist, you can circle your left arm or even wrap it behind your back and reach for your right hip for even deeper shoulder stretches. 

 

7. Seated Forward Fold 

Pose Set Up: 

Make your way to a seat with your legs extended forward. 

How To Flow: 

Flex your heels and sweep your arms to the sky. Hinge at your hips and try to reach your hands to your toes (or as close as possible). Lower your head and hold for four breaths. 

Make It Your Own: 

If you only notice this stretch in the back of your knee, bend your knees a little bit and wrap your arms underneath your knees. 

 

8. Bridge 

Pose Set Up: 

Move to your back and plant your feet to the floor, about hip-width distance apart. Roll your shoulders beneath you and extend your arms beside your body, reaching toward your heels. 

How To Flow: 

As you inhale, lift your hips up to the ceiling, lifting as many vertebrae off the mat as possible. As you exhale, roll your back to the ground, from the upper back to the lower. Repeat three more times. 

Make It Your Own: 

Between each bridge, you have the option to hug your knees into your chest. 

 

9. Happy Baby 

Pose Set Up: 

From bridge pose, lift your feet off of the mat, bringing the knees toward your shoulders. Flex your heels toward the ceiling, either grabbing onto the calves or the bottom of the feet. 

How To Flow: 

Maintain the pose for four breaths, always keeping your head and lower back glued to the mat. 

Make It Your Own: 

As you hold this pose, you can rock side to side to massage your spine.



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