10 Minute Yoga Routine for Beginners

Quick Workouts

Beginner

3 routines

Gentle 10-minute yoga flows to release neck, shoulders, hips, and back. Breathe slowly and move without pain.

Routines

Day 1 — Morning Wake-Up Flow

Easy sequence to warm the spine and open hips/hamstrings.

Beginner

15 mins

36 Kcal

Child Pose

Cat Cow Stretch

Downward Facing Dog

Cobra Yoga Pose

World Greatest Stretch

Pigeon Hip Stretch

Hamstring Stretch

Supine Spinal Twist Yoga Pose

Child to Cobra Pose

Day 2 — Desk Reset & Posture

Release neck/shoulders and restore thoracic rotation.

Beginner

15 mins

36 Kcal

Shoulder Circle

Arm Circles

Open Book Stretch

Thread the Needle Pose

1 sets

30s

15s rest

Chest and Front of Shoulder Stretch

Standing Hip Circle

Ankle - Dorsal Flexion

1 sets

30s

15s rest

Standing Hamstrings and Back Stretch

Child Pose

Day 3 — Hips & Low Back Unwind

Hip openers and gentle spinal decompression.

Beginner

15 mins

36 Kcal

90 to 90 Stretch

1 sets

30s

15s rest

Kneeling Hip Flexor Stretch

Hip Circles Stretch

Seated Groin Stretch

Front Hamstring Stretch

1 sets

30s

15s rest

Lunging Straight Leg Calf Stretch

Pigeon Hip Stretch

Supine Spinal Twist Yoga Pose

Child to Cobra Pose

Back to Quick Workouts

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