top ten yoga workout

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         10-Minute Morning Yoga Routine

 

1. Deep Breathing (1 minute)     CLICK HERE

 

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• Sit cross-legged or in a comfortable seated position.

• Close your eyes and take deep breaths in through your nose and out through your mouth.

• Focus on filling your lungs completely and exhaling fully.

• Set an intention for your day.

2. Cat-Cow Stretch (2 minutes)   CLICK HERE

 

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• Come to a tabletop position (on your hands and knees).

• Cow Pose: Inhale, arch your back, drop your belly, and lift your head and tailbone.

• Cat Pose: Exhale, round your spine, tuck your chin to your chest, and draw your belly in.

• Repeat for 5-6 breaths, moving with your breath.

3. Downward-Facing Dog (1 minute)

 

• From tabletop, tuck your toes, lift your hips, and straighten your legs to form an inverted V shape.

• Press your hands into the mat and lengthen your spine.

• Pedal your feet to stretch your calves (optional).

• Hold for 5-6 breaths.

4. Forward Fold (1 minute)

 

• From Downward Dog, step your feet forward to meet your hands.

• Bend your knees slightly and let your head hang heavy.

• Relax your neck and sway gently side to side to release tension in your lower back.

5. Halfway Lift (30 seconds)   CLICK HERE

 

• Place your hands on your shins and lift your torso halfway, keeping your back flat.

• Inhale, lengthen your spine; exhale, fold forward again.

• Repeat 2-3 times.

6. Mountain Pose to Upward Salute (1 minute)

 

 

• Roll up to standing, reaching your arms overhead in Upward Salute.

• Bring your palms together and take a deep breath.

• Lower your arms back to your sides in Mountain Pose.

• Repeat 2-3 times.

7. Sun Salutation (2 minutes)        CLICK HERE

 

• Flow through a simple Sun Salutation:

  1. Mountain Pose: Stand tall.

  2. Upward Salute: Reach arms overhead.

  3. Forward Fold: Hinge at your hips and fold forward.

  4. Halfway Lift: Lengthen your spine.

  5. Plank Pose: Step back into a high plank.

     

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  6. Knees-Chest-Chin: Lower down with control.

  7. Cobra Pose: Lift your chest, keeping elbows slightly bent.

  8. Downward Dog: Lift your hips.

  9. Step or jump forward to Forward Fold.
     

  10. Roll up to Mountain Pose.

• Repeat 2-3 times.

8. Warrior I (1 minute per side) 

9. Child’s Pose (Balasana) (1-2 minutes)

 

• Kneel on the mat, sit back on your heels, and stretch your arms forward.

• Rest your forehead on the mat and breathe deeply.

• Allow your body to relax completely.

10. Sun Salutation A (Surya Namaskar A) (3 rounds)

 

• Mountain Pose (Tadasana): Stand tall, feet together, hands at heart center.

• Upward Salute (Urdhva Hastasana): Inhale, reach arms overhead.

• Forward Fold (Uttanasana): Exhale, hinge at hips, fold forward.

• Halfway Lift (Ardha Uttanasana): Inhale, lengthen your spine, hands on shins.

• Plank Pose: Exhale, step back into a high plank.

• Chaturanga Dandasana: Lower halfway down, elbows close to ribs.

• Upward-Facing Dog (Urdhva Mukha Svanasana): Inhale, press into hands, lift chest.

• Downward-Facing Dog: Exhale, lift hips back.

• Step or jump feet to hands, then rise back to Mountain Pose.