Basic 10 Minute Morning Yoga Flow to Have A Tranquil Morning

Everyone starts their days differently. But one thing is for sure — starting on the right note sets the tone for how the day will go. There are many ways to kick start the day. For some, it’s coffee. For others, nothing beats starting your day with a 10 minute morning yoga flow!

A yoga flow not only loosens up the joints and muscles; it also packs a stimulating punch that even caffeine can’t match. And here’s the best part: all it takes is 10 minutes!

Skeptical? Try this 10 minute morning yoga flow and experience the energizing effects of yoga first-hand!

But first, let’s talk about the benefits of morning yoga flows.

Benefits Of A 10 Minute Morning Yoga Flow

Ten minutes might seem like a short time to get any benefit from physical activity. With yoga, however, ten minutes is more than enough time, especially in the morning.

A simple 10 minute morning yoga flow delivers the following benefits that keep students coming back for more:

Joint Lubrication

During sleep, the body remains immobile, allowing fluids and tissue to pool in the joints and muscles. While the pooling of fluids isn’t a bad thing, it results in stiffness, and with stiffness comes pain or hesitation during movement.

Yoga can reduce and eliminate morning pain and stiffness by putting the body through a series of movements that promote joint articulation. As the flow progresses, the joints and muscles become loose, allowing for pain-free and easy movement.

Early Morning Circulation

During sleep, blood pools in certain parts of the body. The accumulation of blood in certain areas prevents other parts of the body from receiving oxygen and nutrients, so it’s vital to jumpstart circulation upon waking. A quick way to kickstart proper circulation is with physical activity, like a 10 minute morning yoga flow.

Done at the right intensity, a yoga flow causes the heart to pump faster. When the heart pumps faster, blood enters more parts of the body, creating an energizing effect.

Mental Clarity and Focus

One of the reasons for brain fog is oxygen deprivation. When oxygen levels in the blood are low, the brain’s ability to process information deteriorates. Exercise and mindful breathing are effective ways to restore brain circulation and oxygenation.

During a 10 minute morning yoga flow, breathing becomes faster and deeper, promoting the intake of oxygen. As oxygen circulates, the brain becomes more conditioned to focus and process information.

Get Into a Flow State Early in the Morning with This 10 Minute Morning Yoga Flow!

This 10 minute morning yoga flow consists of 10 poses, each of which requires a one-minute pause.

Here are a couple of pointers:

Remember to inhale slowly through the nose and exhale through the mouth. Between inhalation and exhalation, pause for at least one second.

Lastly, control is everything. Move through each position as slowly as possible to benefit fully from the flow.

Let’s get started:

1. Mountain Pose to Urdhva Hastasana

Stand upright and both arms to the sides. Raise the hands above the head and bend toward one side. Hold the position for sixty seconds, or six full breaths. Bend toward the opposite side and hold the pose for another six full breaths.

In total, this first segment of the flow should take two minutes.

2. Downward Dog to Cobra Pose

Transition to Downward Dog by getting on all fours. From here, press both hands on the floor and raise the hips backward. Hold the position for 60 seconds or six full breaths.

From here, slowly move to the Cobra Pose by raising the head and bringing the hips to the floor. Hold the Cobra Pose for 60 seconds.

3. Parivrtta Parsvakonasana to the Warrior Pose

Assume the Parivrtta Parsvakonasana or revolved extended side angle pose by moving one leg forward from the Cobra Pose. Keeping one hand on the floor for support, raise the arm on the side of the leg that’s stepped forward. Face the ceiling while raising the arm above the head. Hold this position for 30 seconds, or three full breaths.

After holding the position, get into the Warrior Pose by bringing the torso upright to face the side. The feet should remain in the same position as the revolved extended side pose. Raise both arms to the side with the palms open. Stay in this position for 30 seconds, or three full breaths.

Repeat the same steps for the other side. In total, this part of the flow takes two minutes.

4. Reverse Warrior Pose to Extended Side Angle Pose

From the Warrior Pose, transition to the Reverse Warrior Pose. Raise the arm that’s in front as high as possible. Hold the Reverse Warrior Pose for 30 seconds before moving to the Extended Side Angle Pose.

To get into the Extended Side Angle Pose, bring the raised arm down to the floor while raising the other arm towards the ceiling. As much as possible, face upward and use the other hand for support. Stay in the position for 30 seconds, and then repeat the flow on the other side.

5. Talasana to Balasana

After holding the Extended Side Angle Pose, proceed to the Palm Tree Pose or the Talasana.

Sliding the front leg backward, place both feet parallel to each other. Stand upright and raise both hands towards the ceiling. Take slow deep breaths for 60 seconds, or six full breaths.

Finish off the flow with the Child’s Pose or Balasana. From the Talasana, gently bring the arms to your sides. Kneel on the floor with the feet tucked under the buttocks. Maintain an upright position and place your hands on your thighs. Hold the position for 60 seconds while slowly inhaling through the nose and exhaling through the mouth.

Start The Day With 10 Minute Morning Yoga!

Yoga isn’t always about finding your inner peace; it’s also perfect for revving you up in a way that coffee or energy drinks simply can’t. And all you need is 10 minutes and the yoga flow we’ve just shared here.

Are you looking for support to guide you along in your yoga journey? Start where you are with Zuda Yoga.

We’re here for you; you can sign up for your first 30 days at a steep discount to experience the game-changing benefits of yoga.10 minute morning yoga flow

Private Yoga Classes Form

Teacher Tranining Form