The world outside was quiet. The first rays of dawn stretched through the window, painting the room in soft gold. The hum of morning life had not yet begun — just the soft rhythm of breath, the stillness of a new beginning. This was the perfect moment for Gentle Wake Up Flow – 10 Minute Morning Yoga, a mindful ritual designed to awaken the body, clear the mind, and welcome the day with calm energy.
In this practice, there’s no rush, no pressure — only presence. It’s about tuning in to yourself before the day’s noise begins. Whether you’re new to yoga or experienced, this gentle morning sequence will bring lightness, balance, and gratitude into your day.
1. The Awakening – Finding Your Breath (Minute 1–2)
The practice begins in a comfortable seated position. Olesya, the yoga instructor, sits cross-legged on her mat, eyes half-closed, hands resting softly on her knees.
“Good morning,” she says softly. “Take a deep breath in through your nose… and exhale through your mouth. Let go of sleepiness, tension, and yesterday’s worries.”
She guides her students to connect with their breathing — the foundation of every yoga flow.
“Inhale… feel your spine grow taller. Exhale… relax your shoulders.”
Her voice is calm, like a lullaby that gently brings the body to life.
She continues: “Let’s do a few rounds of cleansing breath. Inhale deeply through the nose, and exhale with a sigh through the mouth.”
The sound of breath fills the space. With each exhale, energy awakens, and the fog of sleep fades away.
2. Neck & Shoulder Awakening (Minute 3)
From her seated pose, Olesya begins to roll her shoulders backward, opening her chest.
“We spend so much time looking down at screens,” she explains. “Let’s open the heart and lift the gaze.”
She rolls her shoulders forward, then back again — slow, mindful, smooth. “Now drop your right ear to your right shoulder. Breathe into the stretch on the left side of your neck.”
The gentle movements release stiffness from sleep. “Switch sides,” she continues, letting her head fall gently to the left. “Let gravity do the work. No pulling, no forcing.”
The feeling is soothing — like a soft massage for the morning body.
“Now, take a deep breath in, lift both arms overhead, and as you exhale, twist gently to the right. Inhale to center, exhale, twist left.”
Each twist wrings out tension from the spine, leaving the body more alert and open.
3. Cat-Cow Flow (Minute 4)
Olesya transitions onto all fours — Tabletop Position. “Let’s warm up the spine with Cat-Cow,” she says, moving gracefully.
“Inhale — drop your belly, lift your chest, gaze upward.” (Cow Pose)
“Exhale — round your spine, tuck your chin, press the mat away.” (Cat Pose)
She repeats the motion, each time moving with her breath.
“Inhale — expand the front body. Exhale — release the back body.”
The simple motion brings heat to the muscles and clarity to the mind. It’s a gentle awakening from the inside out — the kind that feels effortless yet deeply refreshing.
4. Downward Dog Stretch (Minute 5)
From Tabletop, Olesya tucks her toes under and lifts her hips up to Downward-Facing Dog.
“Spread your fingers wide. Press into your palms. Lengthen through your spine,” she instructs.
The pose stretches the entire back of the body — calves, hamstrings, and shoulders.
“Pedal your feet,” she says softly, bending one knee, then the other. “This helps wake up the legs gently.”
The body starts to warm, blood begins to flow, and energy begins to rise. The movement feels like sunlight — slow, steady, radiant.
“Take a deep breath in through your nose… exhale slowly. Feel your whole body waking up.”
5. Standing Forward Fold & Half Lift (Minute 6)
From Downward Dog, she walks her feet slowly toward her hands, coming into Standing Forward Fold (Uttanasana).
“Let your head hang heavy,” she says. “This is your moment to surrender.”
She sways side to side slightly, holding opposite elbows in Ragdoll Pose. “Feel the spine release, the hamstrings stretch, and the breath deepen.”
Then, with a deep inhale, she places her hands on her shins and straightens her spine halfway — Half Lift (Ardha Uttanasana).
“Lengthen your back, open your chest,” she guides. “This activates your core and prepares your posture for the day.”
Exhaling, she folds down again.
6. Sun Salutation Flow (Minute 7–8)
“Let’s flow through a gentle Sun Salutation A,” Olesya says, stepping back into Plank Pose.
“Inhale — shoulders over wrists, strong and steady.”
“Exhale — lower your knees, chest, and chin down to the mat.”
She slides forward into Cobra Pose. “Lift your heart. Feel the warmth build in your spine.”
Then she presses back into Downward Dog. “Let’s move with the breath. Walk or step forward to the front of your mat.”
“Inhale — Half Lift. Exhale — Forward Fold.”
“Inhale — reach arms overhead, coming to standing. Exhale — hands to heart center.”
Her movements are fluid, slow, and peaceful. The rhythm of breath and body flow together — not to push, but to connect.
She repeats the flow one more time, each movement melting into the next, creating a graceful dance of energy and awareness.
7. Gentle Hip Opener (Minute 9)
From standing, Olesya steps her right foot back into Low Lunge.
“Place your hands on your thigh or the mat,” she says. “Sink your hips forward and breathe into your hip flexors.”
She lifts her arms overhead, lengthening through her torso. “This pose is beautiful in the morning — it opens the hips, where we often carry tension and emotion.”
After a few breaths, she switches sides. The left foot steps back, the right leg forward.
Each inhale opens the heart; each exhale releases resistance.
8. Gentle Backbend & Forward Fold (Minute 9.5)
Standing tall again, she inhales deeply and lifts her arms high.
“Let’s add a gentle backbend,” she says, arching slightly backward, expanding the chest toward the ceiling. “Feel your heart open. Smile softly.”
Then she folds forward once more, grounding her hands to the mat.
“This motion balances energy — the backbend uplifts, the forward fold calms,” she explains.
It’s a perfect harmony of movement — the sun and moon of morning yoga.
9. Grounding & Centering (Minute 10)
The flow ends where it began — seated on the mat, calm and centered.
“Close your eyes,” Olesya whispers. “Bring your palms to your knees. Notice your breath — soft, steady, alive.”
She leads a short meditation to seal the practice:
“You’ve moved with grace. You’ve opened your body and cleared your mind.
This is your time to create the energy you want for your day — peaceful, strong, kind.”
A smile spreads across her face. “Take one last deep breath in… fill your lungs completely… and exhale it all out. Let your heart feel light.”
She bows her head slightly. “Namaste.”
10. The Energy of the Morning
The room feels different now — brighter, warmer, more alive. The body feels lengthened, and the mind feels clear.
In just ten minutes, this Gentle Wake Up Flow has transformed stillness into motion, fatigue into vitality, and sleepiness into calm focus.
This short yoga routine doesn’t demand perfection. It’s designed to be soft yet powerful — the kind of flow you can return to every morning without strain or stress.
When practiced daily, it improves posture, reduces stiffness, and sets a peaceful tone for the day ahead.
11. Tips for Practicing at Home
- Start slow: Don’t rush into poses. Let your body unfold naturally.
- Breathe consciously: Your breath fuels your energy and calms your nervous system.
- Use morning light: Practice near a window — let natural light guide your rhythm.
- Stay consistent: Even 10 minutes a day can change how you feel.
- End with gratitude: Always thank your body for showing up.
12. Closing Words
As Olesya rolls up her mat, she smiles softly at the sunlight now filling the room.
“This practice is my favorite way to begin the day,” she says. “It reminds me that every morning is a fresh start — a new chance to move, breathe, and grow.”
And that’s the magic of Gentle Wake Up Flow – 10 Minute Morning Yoga.
It’s not about stretching deeper or holding longer.
It’s about meeting yourself where you are — with kindness, patience, and love.
Every sunrise becomes a little brighter, every breath a little lighter. And before the world truly wakes, your heart already shines — calm, grounded, and full of gratitude. ☀️🧘♀️✨
