Movement

10-Minute Energising Yoga Flow

If you struggle to feel fresh in the mornings, this quick routine is just what you need. Revitalise your mornings with this 10-minute energising yoga flow.

By URLife Team

13 Oct 2024

If you’re someone who doesn’t feel fresh in the morning and takes a while to kick off the day, then this energising yoga flow is for you. In just 10 minutes, you can awaken your body and clear your mind, for a bright start to your day.

There is no surprise that busy mornings do not allow us to perform full-fledged yoga sessions, but we can easily squeeze in 10 minutes. In just 10 minutes, this energising yoga flow will awaken your body and spirit, inviting warmth and light into your morning. This quick practice is designed to shake off the morning grogginess, release tension, and boost your energy levels.

Whether you’re a seasoned yoga-enthusiast or just starting out, this quick practice will leave you feeling refreshed, centred, and ready to take on whatever comes your way. Let’s flow together and greet the day with open hearts and open minds!

We spoke to Sindhuja Muppalla, a certified yoga instructor with UR.life studio with 7 years of experience regarding energising yoga flow. She has suggested some excellent yoga poses that anyone can do from the comfort of their homes.

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1. Cat-Cow

Cat Pose:

Start on all fours, wrists under shoulders, knees under hips.
Inhale, arch your back, lift your head and tailbone (Cow Pose).

Cow Pose:

Exhale, round your spine, tuck your chin to your chest, and draw your belly button towards your spine (Cat Pose).
Alternate between these two positions for 5 rounds.

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2. Downward Facing Dog

From all fours, tuck your toes and lift your hips up and back.
Straighten your arms and legs, pressing your heels toward the ground.
Relax your head between your arms, keeping your neck neutral.

3. Standing Forward Fold

From Downward Dog, walk your feet toward your hands.
Inhale, lift your arms overhead, and as you exhale, hinge at your hips to fold forward, keeping a slight bend in the knees if needed.

4. Mountain Pose

Stand tall with your feet together or hip-width apart.
Ground your feet, engage your thighs, and reach your arms overhead.
Keep your shoulders relaxed and take 2 deep breaths.

5. Chair Pose

Bend your knees and sit back as if sitting in a chair.
Keep your weight in your heels and arms reaching overhead or at heart center.
Hold for 5 breaths, keeping your spine straight.

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6. Plank Pose

From Chair Pose, step or jump back into a plank.
Your body should form a straight line from head to heels. Engage your core and keep your shoulders over your wrists.

7. Upward Facing Dog

Lower your hips, straighten your arms, and lift your chest.
Press the tops of your feet into the mat, and open your heart forward.

8. Downward Facing Dog

Shift back from Upward Dog to Downward Dog as described earlier.

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9. High Lunge

Step your right foot forward between your hands, keeping your left leg extended back.
Rise up, reaching your arms overhead and sinking into your front knee.

10. Warrior 2

Pivot your back foot down at a 45-degree angle.
Open your arms parallel to the floor, gaze over your front hand while keeping your front knee bent.

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11. Triangle Pose

Straighten your front leg, reach forward with your front hand, and lower it to your ankle or shin.
Extend your other arm straight up, forming a triangle shape with your body.

12. Half Moon Pose

Shift your weight onto your front leg and lift your back leg parallel to the ground.
Place your hand on the floor or a block in front of you, and extend your other arm up toward the ceiling.
From Half Moon, lower your back leg and return to Warrior 2.

13. Reverse Warrior Pose

Lower your back arm down your back leg and reach your front arm overhead.
Gaze up at your hand, feeling the stretch along your side.

15. Lizard Pose

Place both hands inside your front foot, lower your back knee to the ground.
Optionally, lower onto your forearms for a deeper stretch.

16. Pigeon Pose

Bring your front foot to the opposite hip, extending your back leg behind you.
Keep your hips square to the mat and breathe into the stretch.

17. Butterfly Pose Forward Bend

Sit up tall, bring the soles of your feet together, and let your knees fall outward.
Inhale to lengthen your spine, and exhale to fold forward, relaxing into the stretch.

18. Downward Facing Dog

Transition back to Downward Facing Dog.
Step your left foot forward and repeat the same flow on the other side until Butterfly Pose.
Ending Sequence

19. Bridge Pose (5 breaths)

Lie on your back with your knees bent and feet hip-width apart.
Press your feet into the ground and lift your hips, clasping your hands under your back.

20. Supine Spinal Twist

Lie on your back, bring your knees to your chest, and drop them to one side while keeping your shoulders grounded.
Hold for 10 seconds, then switch sides.

21. Savasana (30 seconds)

Lie flat on your back, arms at your sides, and close your eyes.
Focus on your breath, allowing your body to relax completely.
Feel free to adjust any poses or durations based on your comfort and experience level.

Sindhuja Muppalla recommends performing this yoga flow in the morning as it helps awaken your body and mind, setting a positive tone for the day. Morning yoga increases flexibility, reduces tightness, and improves circulation, making you feel more energised. It also enhances focus and clarity, allowing you to tackle daily tasks with a clear mind.

Looking for an exclusive and unique experience, expert staff, and unparalleled member services? Come join us at URLife Studios! We offer a comprehensive range of wellness services that promote optimum well-being. We are a trusted source for unique holistic health and pregnancy care workshops. Our physiotherapists design customised rehab programs based on health conditions.

At UR.Life Studios, we offer a complete multi-disciplined approach to fitness and well-being. The URLife Studio is a luxe wellness oasis, combining sleek modern design, lavish amenities, state-of-the-art equipment and personalised wellness programs.