10 Minutes of Yoga to Jumpstart Your Work Day

Need a little more energy to start your workday right?

Try on this 10 minute yoga sequence for size to balance your body and focus your mind.

And no special workout gear or studio space necessary—these beginner-friendly yoga poses can be done on a mat or in the comfort of your living room.

Let this yoga routine wake you up with flexibility, balance and strength so you can face the day with a zen mindset.

1. Child’s Pose

Kneel, then take your knees wide and big toes to touch.

Walk your hands forward until your forehand rests gently on the ground.

Practice deep, steady inhales and exhales for about 3-5 breaths as you let go of distraction and focus on your yoga practice.

2. Tabletop

Rise from child’s pose to tabletop, with your shoulders stacked over wrists and your hips stacked over knees.

Place equal weight through your hands and knees, relax your feet, engage your abdominal muscles and lengthen your spine.

Gaze is down in between your hands.

(Tip: if this bothers your knees, place a towel or rolled up edge of a yoga mat underneath your knees for more support.)

3. Cat Pose

Press into your hands to round your upper back, as if a string were pulling the middle of your back to the ceiling.

Drop your head and tuck your chin to chest, hugging your belly toward spine.

4. Cow Pose

Lower your belly and lift your chest.

Stay grounded through your hands as you broaden your shoulders. Lift your gaze to look forward or up, and hollow out your lower back.

Drop your shoulders away from ears.

Alternate between cat and cow two or three more times.

5. Downward Facing Dog

Walk your hands forward an inch or two, curl your toes underneath and lift your hips up into downward facing dog.

Your legs can keep a slight bend, but reach your heels toward the floor.

Ground down through all your fingers, especially the space between your thumb and first finger, and press through your arms while lifting your hips up and back.

Stay for 3-5 breaths. 

6. Forward Fold

Slowly walk your feet toward your hands, and step shoulder-width apart.

With a slight bend through your knees, lower the top of your head toward the ground, belly reaching to thighs, and let your hands dangle down to your toes. 

Relax your upper body. Try moving your neck around here, exploring how it feels to bend or straighten your knees, acknowledging stiffness or tension in any part of your body.

Stay for a few breaths.