{"id":113,"date":"2026-07-14T08:00:00","date_gmt":"2026-07-14T08:00:00","guid":{"rendered":"https:\/\/sivanandayoga.my\/?p=113"},"modified":"2026-08-19T10:16:18","modified_gmt":"2026-08-19T10:16:18","slug":"morning-routines-of-calm-a-10-minute-sequence","status":"publish","type":"post","link":"https:\/\/sivanandayoga.my\/?p=113","title":{"rendered":"Morning Routines of Calm: A 10-Minute Sequence"},"content":{"rendered":"<p>How you start your morning sets the tone for everything that follows. This ten-minute sequence needs no mat, no props, and no experience &mdash; just you, your breath, and a little floor space.<\/p>\n<h2>The sequence<\/h2>\n<ul>\n<li><strong>Minute 0&ndash;2:<\/strong> sit comfortably and take ten slow breaths. In through the nose, out through the nose.<\/li>\n<li><strong>Minute 2&ndash;4:<\/strong> gentle neck rolls and shoulder rolls to release overnight tension.<\/li>\n<li><strong>Minute 4&ndash;7:<\/strong> five rounds of Cat-Cow on all fours, moving with your breath.<\/li>\n<li><strong>Minute 7&ndash;9:<\/strong> Downward Dog &mdash; pedal the feet gently, then hold for five breaths.<\/li>\n<li><strong>Minute 9&ndash;10:<\/strong> Child&rsquo;s Pose, forehead on the floor, and simply rest.<\/li>\n<\/ul>\n<h2>Why it works<\/h2>\n<p>Ten minutes of slow movement switches your nervous system into &ldquo;rest and digest&rdquo; mode before the day&rsquo;s demands begin. Students who keep a morning routine consistently report less anxiety and steadier energy through the afternoon.<\/p>\n<div class=\"blog-cta\">\n<h3>Build your routine with us<\/h3>\n<p>Join a morning class at the studio and let our teachers guide your start to the day.<\/p>\n<p>    <a class=\"btn btn-primary\" href=\"https:\/\/sivanandayoga.my\/#schedule\">Morning class times<\/a>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Start the day grounded. A short, gentle flow you can do before the coffee &mdash; or instead of it.<\/p>\n","protected":false},"author":0,"featured_media":129,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-113","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-and-asana"],"_links":{"self":[{"href":"https:\/\/sivanandayoga.my\/index.php?rest_route=\/wp\/v2\/posts\/113","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sivanandayoga.my\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sivanandayoga.my\/index.php?rest_route=\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/sivanandayoga.my\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=113"}],"version-history":[{"count":1,"href":"https:\/\/sivanandayoga.my\/index.php?rest_route=\/wp\/v2\/posts\/113\/revisions"}],"predecessor-version":[{"id":130,"href":"https:\/\/sivanandayoga.my\/index.php?rest_route=\/wp\/v2\/posts\/113\/revisions\/130"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sivanandayoga.my\/index.php?rest_route=\/wp\/v2\/media\/129"}],"wp:attachment":[{"href":"https:\/\/sivanandayoga.my\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=113"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sivanandayoga.my\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=113"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sivanandayoga.my\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=113"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}