Ten Minutes of Morning Yoga

A yoga mat at the back of a cupboard is easy to forget. A mat you can see makes the first step simpler: there's somewhere to stand before the day gets busy.

Clear enough space to move without bumping into furniture. If leaving the mat out overnight would block a walkway, keep it rolled beside a chair instead. Put your phone aside and start with a few ordinary breaths.

Move without rushing

Stand with your feet comfortably apart. If it feels easy, raise your arms, then lower them. Try a gentle forward fold with soft knees, staying within a comfortable range. You don't have to reach the floor.

For a short lunge, step one foot back and keep your stance stable. Support your hands on a chair if needed, or skip the lunge altogether. Finish seated on the mat or a chair and take a moment before moving on with your morning.

Ten minutes is an invitation, not a target to push through. Stop if a movement causes pain or dizziness, and adapt the practice to any existing condition or professional advice.

Choose a few movements you know, in an order you can remember. Tomorrow, you won't have to invent a new routine before you've even had breakfast.