This 10-Minute Wake-Up Yoga Flow Is the Perfect Start to Your Morning

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Let’s face the facts: Some mornings are just rough. But if you have a mere 10 minutes to spare, this gentle yoga flow can make over your a.m. routine.

In the video above, Krissy Jones, yoga instructor and co-founder of recent YorkCbased studio Sky Ting, leads a fast sequence of postures to awaken the body as well as your mind.

The flow starts gently, as you’ve just presented of bed. Starting on hands and knees, inhale as you arch your spine, and exhale as you round it. Repeat the movements several times, “getting the spine nice pliant,” Jones says.

Next, flip your wrists backward to spread out up the joints, along with the forearms and collarbones. This reveals “space that’s compressed for most people who do computer work-or will in the day to come,” Jones says. No text neck here!

Now it’s time to awaken your lower half: Move into downward-facing dog, pushing through your hands to create an inverted V shape with your body, with a slight bend in your knees and your hips high. If you see discomfort or pressure inside your wrists, shift more of unwanted weight for your legs and hips, Jones says. Pedal the feet to open your hamstrings before straightening out into a high plank, lowering on your belly, bending backward into cobra position, then pressing to child’s pose.

For the next several minutes, prepare circulation just a little quicker through three-legged dog, chaturanga, lunges, and twists to carry on getting out of bed the body, before landing in a series of stretches to spread out your spine as well as your sides.

You’ll wrap up the ten minutes lying on your back in your mat, knees bent and touching, with one hand in your belly and one on your chest. Take a few deep breaths, roll on your side, and sit up. For those who have some more minutes to spare, Jones recommends meditating now-or get started on your day feeling a little more ready for it, she says. Namaste!