If you’ve been dragging yourself through January, crawling out of bed and trudging through your tasks on autopilot, then it might be time to try something new. Luckily, yoga instructor Emily Rowell has shared a 10-minute yoga routine that can kickstart your mornings.
"If you have just rolled out of bed, your back and hips might be feeling a little bit tight and a little bit stiff," says Rowell in her YouTube video. "But in 10 minutes you’re going to feel amazing—you’re going to feel full of energy."
Rowell’s beginner-friendly, full-body yoga flow is designed for mornings but will feel great any time of day.
How to do the 10-minute morning yoga flow
This 10-minute flow features some of the best yoga stretches for beginners including cat-cow, child’s pose and downward-facing dog.
Rowell believes they are "some of the best asana for energizing and getting started in the morning".
As is the case with all movement, proper form is important. Watch Rowell demonstrate and listen to her cues to ensure you perform the moves correctly. And if you still feel stiff after doing the routine above, try doing this 10-move yoga for hips and back flow to loosen up.
Benefits of morning yoga
"Starting your day with yoga can be incredibly beneficial for both your mind and body," says Olga Church, a yoga instructor at The Yoga Collective.
"It helps wake up your muscles and joints and makes you feel more flexible and agile. Morning yoga also boosts your energy levels and improves your mood, setting a positive tone for the rest of the day," Church adds.
It can also reduce stress and anxiety. "It encourages mindfulness and deep breathing, which can promote a sense of calm and relaxation. This can be particularly helpful in managing the challenges and pressures of daily life," says Church.
The best type of yoga to practice in the morning
Church says she favors a Vinyasa flow in the morning.
"This style involves a series of poses that flow seamlessly from one to the next, synchronizing movement with breath," she says.
"It helps to wake up your body, improve circulation, and increase energy levels. So, if you haven't already, I highly recommend giving morning yoga a try. It's a fantastic way to start your day on a positive note and take care of yourself."
