Published February 23, 2026 10:23AM
Despite its short duration, this 10-minute morning yoga stretches class includes a variety of movements. The class features a focus on the upper body and some slight backbends although it also stretches the hips and lower body. You’ll close your practice with a few slow breaths in Child’s Pose although you can always opt to take Savasana instead if you prefer.
This movement practice is an opportunity to set the tone for your day and to set your intention for the day. I also like to encourage you to choose something you want to focus on throughout your day. Just a single word. No need to overcomplicate things.
So let’s get right into it!
10-Minute Morning Yoga Stretches
These quick morning yoga stretches are beneficial no matter how much or little experience you have with yoga.
Child’s Pose
We’ll start in Child’s Pose with your big toes together and knees as wide as you would like them and then you’ll fold forward.
You have an option here with the arms, you can either keep them stretched out or press your hands together, bend your elbows, and rest your thumbs toward the back of your neck for a little more stretch through the triceps.
Take slow, deep breaths, in and out through your nose.
Sphinx Pose
If you had your elbows bent, straighten your arms. You’re simply going to slide onto your belly and come all the way forward into Sphinx Pose with your legs straight behind you and your elbows on the mat. Push into your palms as you lift through your chest. Think of rolling your shoulders back and almost like you’re dragging your elbows back and trying to pull your heart forward. Breathe here.
Baby Cobra
Lower your chest to the mat and slide your hands back so they’re closer toward the top of the rib cage. Push into the tops of your feet and keep them glued to the mat as you inhale and lift your head, upper back, and hands off the mat and squeeze your shoulder blades behind you in Baby Cobra Pose. Exhale as you lower down. Inhale, squeeze and lift. Exhale lower yourself down. Do that twice more.
Circle Kicks
Keep your palms planted on the mat and push yourself up and into hands and knees with your palms underneath your shoulders and your knees underneath your hips. Lift your right leg and circle it out to the side and back down. Imagine that you’re tracing big circles with your right knee. Try not to bend through your left elbow to isolate your right hip. Take a couple circles before reversing your direction.
Calf Stretch
Then straighten your right leg behind you and push the ball of the foot into the mat and reach your right heel toward the wall behind you, getting into the calf a little.
Then repeat your circle kicks and calf stretches on the other side.
Low Lunge
Step your right foot forward between your hands at the top of the mat. Press your front foot down into the mat as you lift yourself up, coming into Low Lunge. Hug your lower belly in.
Stay here or reach up with your arms. Try to find a little more lift and length your spine, maybe adding a little backbend by shifting your gaze upward if that feels okay for you.
Low Lunge Twist
Let’s add a twist to your Low Lunge. Reach your left arm forward and your right arm back, keeping your shoulders directly over the tops of your hips. Think of pulling that right shoulder back.
Maintain the twist as you lean forward and bring your left hand to the mat and reach your right arm upward. Tuck your back toes under and lift your back knee off the mat.
Take a few breaths here.
Downward-Facing Dog
Bring your right hand down to the mat and step your right foot back to meet your left. Your feet should be about hip-distance apart. Usually the first Downward-Facing Dog of the day can feel quite tight and tense, so bend one or both knees generously. Don’t worry about having your heels touch the mat. Instead, focus on creating more length through your spine by lifting your hips nice and high.
Then bring your knees down to the mat and find Circle Kicks and Calf Stretch on the left side followed by Low Lunge and Low Lunge Twist. Come back to Downward-Facing Dog and move however feels good here.
Rag Doll
Walk your hands to the back of the mat and find a Rag Doll position or a Standing Forward Bend. Pause and breathe here.
Bend your knees generously and slowly roll up to standing by pushing into your heels and lifting up nice and slow. Take your time. Your head and shoulders will be the last to make their way upright.
Goddess Pose
Come into a wide stance facing the side of the mat. Turn your toes out and your heels in and then inhale as you reach your arms up and bring your hands together. As you exhale, sink deep into a squat in Goddess Pose. Think of pressing your knees open. Then inhale and straighten your legs as you stretch and circle your arms upward. Then exhale and sink down into Goddess. Repeat that twice more.
Goddess Twists
Stay in your last Goddess squat and bring your hands to your thighs. Then drop your right shoulder down and bring your left shoulder back. Use your hands to help push your knees open a little wider. Then come through center and twist the other way with your left shoulder down and your right shoulder back.
Upward Salute
Come back through center, lift your chest, and step to the top of the mat. Bring your feet hip-distance apart. Inhale as you reach your arms overhead. Maybe your palms come together to touch in Upward Salute.
Rag Doll
Exhale as you fold all the way down.
Halfway Lift
Feel free to bend your knees as you lift halfway with a flat back and bring your fingertips to your shins in Halfway Lift. Lean your weight forward a little more into the balls of your feet.
Plank Pose
Plant your hands on the mat and step your feet back into Plank Pose.
Baby Cobra
Lower all the way down to your belly. Inhale as you lift your chest in Baby Cobra.
Child’s Pose
Find Child’s Pose again as you press your hips back toward your heels and fold forward, breathing in and out through your nose. This is an opportunity to ask yourself what your one word intention will be for your day.
Closing
Walk your hands in and come to take a seat. Sit up tall, any way that is comfortable for you. Shrug your shoulders away from your ears, close your eyes, and maybe repeat your word for your day. Pause here as long as you can.
Thank you so much for doing this 10-minute morning yoga stretches practice with myself and with Daisy, one of my cats, who always likes to join when I’m on the mat.
