How you start your morning sets the tone for everything that follows. This ten-minute sequence needs no mat, no props, and no experience — just you, your breath, and a little floor space.
The sequence
- Minute 0–2: sit comfortably and take ten slow breaths. In through the nose, out through the nose.
- Minute 2–4: gentle neck rolls and shoulder rolls to release overnight tension.
- Minute 4–7: five rounds of Cat-Cow on all fours, moving with your breath.
- Minute 7–9: Downward Dog — pedal the feet gently, then hold for five breaths.
- Minute 9–10: Child’s Pose, forehead on the floor, and simply rest.
Why it works
Ten minutes of slow movement switches your nervous system into “rest and digest” mode before the day’s demands begin. Students who keep a morning routine consistently report less anxiety and steadier energy through the afternoon.
Build your routine with us
Join a morning class at the studio and let our teachers guide your start to the day.
