5-Minute Morning Wake-Up

5:00 total · 8 poses · Beginner · Pin it (opens in a new tab)

A quick pass through every major joint: neck, shoulders, spine, hips, hamstrings and ankles.

Move slowly; skip anything that hurts. Not medical advice.

Listen as an audio class (5:09)

The same routine as the timer below, as one recording: press play and follow the cues without watching the screen.

Pose 1 of 8

Seated breathing, cross-legged or on a cushion

Slow inhale through the nose, longer exhale

0:30

Next up: Neck half circles (ear to shoulder, chin to chest, other ear)

0:00 of 5:00

"Per side" means that time on one side, then the same on the other. Transitions are part of each pose's time.

Osteoporosis or low bone density: talk with your doctor or physical therapist before the folds and twists. Use a flat-back hinge from the hips instead of rounding forward.
Herniated or bulging disk, or other lower back problems: skip deep forward folds and use a flat-back hinge with bent knees.
Glaucoma or severe high blood pressure: ask your doctor before poses that put your head below your heart, such as Downward Dog and Ragdoll.
Balance problems: do the balance poses next to a wall or holding a sturdy chair, every time.