10-Minute Morning Yoga for a Full-Body Workout

"I think we sometimes have an idea that taking 10 minutes to practice yoga isn't worth the effort because there isn't enough time. But you actually can accomplish a lot-and in ways that help you approach your day differently. This 10-minute morning yoga practice shows how much of a full-body workout you can get done with only a small time commitment."

"You're going to start lying down on your back in Reclined Bound Angle (Supta Baddha Konasana). All you need to do is bring the soles of your feet together to touch and allow your knees to fall apart. Shrug your shoulders down and away from your ears, open through your chest, and rest your hands on your belly or along your sides, whatever feels most comfortable to you."

"You'll use this first pose to establish connection with your breath, just inhaling and exhaling through your nose. Try to get your inhalation as long as your exhalation. Stay here for a few breaths. The next time you breathe in, stretch your arms up overhead, straighten your legs, and extend from your fingers to your toes."

The ten-minute sequence targets full-body activation with emphasis on breath. The flow begins lying in Reclined Bound Angle to open hips, relax shoulders, and establish nasal breathing with matched inhales and exhales. The practice then lengthens the body by stretching arms overhead and extending the legs. Transitioning into dynamic Bridge Pose builds posterior strength through heel-driven lift, glute engagement, and inner-thigh hugging for knee alignment. The sequence progresses into standing poses after spinal and core preparation. The breathing cue emphasizes sending breath into the lower belly to avoid shallow chest breathing and to influence physical and mental readiness.

Read at Yoga Journal