10 Minute Gentle Morning Yoga Stretch | All-Levels, Beginner-Friendly Morning Yoga Practice
Sun Salutations (Surya Namaskar) Modification (2 minutes)
Standing Forward Fold (Uttanasana): Stand tall with feet hip-width apart. Hinge at your hips and fold forward, lengthening your spine as much as comfortable. Reach for your shins or the floor, keeping a slight bend in the knees if needed. Hold for 5 breaths.
Roll Up (Ardha Uttanasana): Inhale and slowly roll back up one vertebra at a time, engaging your core. Hold at the top for a breath.
Downward-Facing Dog (Adho Mukha Svanasana) Variation (1 minute)
Start on your hands and knees. Push your hips back and straighten your legs as much as comfortable, keeping a slight bend in the knees if needed. Lengthen your spine and relax your head and neck. Hold for 5 breaths.
Standing Quad Stretch (1 minute per leg)
Stand tall with feet hip-width apart. Engage your core and gently lift one leg behind you, grabbing your foot or ankle. Pull your heel closer to your glutes, feeling the stretch in your quad. Hold for 5 breaths, then repeat on the other side.
Low Lunge Twist (Ardha Hanumanasana with Twist) (1 minute per leg)
Step one leg back with a large lunge, keeping your front knee bent at a 90-degree angle. Rest your back knee on the mat or lower it as far as comfortable. Sit up tall and twist your torso towards your front leg, reaching your arm up overhead. Hold for 5 breaths, then repeat on the other side.
Seated Hamstring Stretch (Paschimottanasana) Variation (1 minute)
Sit on the floor with legs extended in front. Gently fold forward, reaching for your toes or shins. If your hamstrings are tight, keep your knees slightly bent. Hold for 5 breaths.
Child’s Pose (Balasana) (1 minute)
Sit back on your heels and lower your torso down between your thighs. Rest your forehead on the mat and arms alongside your body. Breathe deeply and hold for 1 minute.
This is a basic routine, and you can adjust it based on your needs and flexibility. Remember to breathe deeply throughout the stretches and listen to your body. If you feel any pain, ease up or come out of the pose.