A ten-minute morning sequence to start your day

You do not need an hour. You need ten minutes and a floor. This sequence is the one we give to students who travel, parents with early mornings, and everyone who keeps promising themselves they will 'start yoga properly someday'.

The five shapes

Sun salutation with knees down, five rounds, breath-led. Downward dog, ten slow breaths, wagging the tail to warm the spine. Low lunge with a twist, five breaths a side. Bridge pose, five breaths, pressing the feet down like you mean it. Child's pose, a full minute, forehead resting on the mat or a block.

That is the whole practice. Ten breaths per shape at a normal pace is roughly nine minutes — the last minute belongs to sitting with your eyes closed, noticing the difference between the person who got out of bed and the person sitting there now.

Why this sequence

It is short enough to be non-negotiable, gentle enough to do on a stiff morning, and complete enough to move every major joint. The twist wakes the spine, the bridge wakes the hips, and the final rest tells your nervous system the day has begun on your terms.

Consistency beats intensity. Ten minutes every day outperforms an hour every Sunday — for the body, and especially for the mind.

Try it for fourteen days. If you miss a morning, do it in the evening instead. The only failure is skipping twice in a row.