10 Minute Yoga Workout for Beginners To Start Your Day Right

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Last Updated on February 15, 2019 by Utama Spice

You’ve probably stumbled across more than one article or YouTube video titled “My Morning Routine” or “Tips To Start Your Day Right,” only to be dismayed at just how many steps are involved. You don’t want to have to set your alarm an hour earlier, but you do want to find ways to boost your energy and your mood all day long! That’s where this 10 minute yoga workout comes in.

Now before you dismiss yoga for people who “are flexible”, know that absolutely everyone can benefit from this moving form of meditation, even if you can’t touch your toes or hoist yourself up into a headstand!

This 10 minute yoga practice is super easy, super quick and will transform your morning routine giving you a boost of energy that will power you through the day.

Keep reading to learn more about the excellent benefits of yoga and then scroll down for our 10 minute yoga workout.

What is yoga and how can it benefit my mental and physical health?

If you’ve tried meditating only to find your mind wandering again and again, then yoga is for you! Yoga will help to ground and center your body, while the constant movement is great for your mental health as it prevents your brain from wandering too much.

However, it is important to remember that a busy mind is completely normal if you are a beginner, so don’t feel discouraged. Our brains are trained to think, so it’s going to take time and patience to train your brain to clear itself for even just a few minutes at a time.

Your 10 minute yoga workout

This gentle and yummy workout will help to stretch you out, wake up your body, and get your energy flowing so you feel motivated and ready to start your day!

Hold each pose for 3-5 slow deep breaths, in through your nose and out through your mouth before moving on to the next.

Child’s pose

10 minute yoga child's poseChild’s pose is a pose of surrender and will allow you to gently ease into your workout, as well as  stretch out your lower back.

Kneel on the floor and gently lower your body to rest your forehead on the ground hold this position for 3-5 breaths.

To make this pose harder keep your knees together. To make it easier open the knees. If your can’t get your forehead to the ground it’s OK to create a higher platform using your fists (or a towel or block).


10 minute yoga cat poseNot only does Cat/Cow feel oh-so-good, it’s a great way to warm up and strengthen the spine, improve posture and balance, and improve coordination.

Starting from a stable hands and knees position, hands below shoulders, knees hip-width apart (table position), inhale and look up as your push your midsection (belly button) to the ground – like a cow.

Then, exhale a drop your chin to your chest and arch your spine upwards – like a cat.

As a beginner, try to avoid the mistake of making this movement more “intense” by straining the neck either by looking up too high in the cow, or trying to force the head under your chin in the cat. This is unnecessary.

Downward dog

10 minute yoga downward dog poseFrom cat cow gently lift yourself up into Downward dog by pushing from the palms and lifting your hips back. Stretch it out, by moving your legs gently back and forth.

This pose helps to relieve stiffness in the back and between the shoulder blades, creates openness in the side body and helps to calm the mind and body as the heart rate starts to slow.

Forward fold

10 minute yoga forward foldFrom a standing position, indulge in a Forward fold, another beautiful stretch for the body first thing in the morning.

Exhale as you bend forward at the hips, lowing your head to your knees and the palms of your hands to the ground. It is OK to allow the knees to bend slightly to get into position. Hold for 3-5 slow breaths and enjoy the release as gravity gently pulls your neck and spine. As you get more comfortable with this position your can increase the stretch by “pushing” your hips upward through the legs and butt.

Take this move slowly and only bend as far as your feel comfortable. Be aware that you could feel dizzy so make sure the area around you is safe for a fall. If you have strength or balance issues that make this move difficult start with the half forward fold or seated forward bend.

Take a minute

10 minute yoga easy poseOnce you have taken a few breaths in forward fold, use your hands to gently lower yourself to a sitting position with your hands resting gently on your knees. Don’t worry about where your feet and ankles need to go – there’s no need to get into Lotus position here! Just sit comfortably for a minute allowing your mind and body the freedom to do whatever it wants.

Enhance your yoga practice with incense and essential oils

To really take your daily 10 minute yoga ritual to the next level, we highly recommend adding incense or energizing essential oils such as lemon and orange into your practice. They offer aromatherapy benefits that help to benefit the mind in a variety of ways from lifting the spirits to grounding a frazzled mind.

10 minute yoga utama spice energizing yoga mat sprayNot only are our Yoga Mat Sprays the ideal way to clean your mat naturally and safely, they are infused with essential oils to provide aromatherapy benefits every time you breathe in during your flow!

What’s more, just as many of us associate the smell of coffee with waking up in the morning, your body will soon learn to make the same connections with these aromas, meaning you can use them to boost energy levels at any time throughout the day.

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42 thoughts on “10 Minute Yoga Workout for Beginners To Start Your Day Right

  1. Holly says:

    Funny that I ended up reading this post because I have been thinking about morning routine and just started trying to do some yoga. I like the idea of just doing a 10 minute yoga routine in the AM.

  2. Marci Palumbo says:

    never tried yoga because it always seems you go to a group who are experts. Can try this at home for sure!! Thanks!!

  3. Toria Mason says:

    Easy poses for people new to yoga. I keep meaning to incorporate sun salutations into my morning.

  4. Paula Pennachio says:

    I’ve never tried yoga and I want too so this is awesome telling me the different moves and steps, thank you

  5. Corriecat says:

    My chiropractor asked me once “what is the first thing cats do when they wake up from a nap .” Stretch ! He is so right. This is what I need to learn how to do properly. Thank You for the well timed instructions for I will put to good use, while I spend my early moments in the morning to shake off dreamland for and center my mind with my body. Thanks again, total serendipity!

  6. sheila ressel says:

    I have been wanting to try yoga but was not sure where to begin. This sounds perfect for me. Can’t wait to start.

  7. sarh s says:

    I’d really like to start doing yoga. A lot of my muscles are pretty tight and I know this would greatly help.

  8. Cynthia Stacey says:

    Love using incense and essential oils to enhance my workout. For me it is part of my yoga routine.

  9. Michelle Fuller says:

    The article reads like something I could try. Yoga is supposed to be beneficial for my MS; would like to see you tube videos of how to do different positions.

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