10 分钟晨间瑜伽序列：培养力量，练习放松

Published November 12, 2026 05:55AM

Gillian E. Boult is a yoga teacher, registered social worker, psychotherapist, and author. Also an avid hiker and explorer, Gillian brings her mat into diverse landscapes, using nature as a co-regulator to soothe the nervous system, release tension, and restore cognitive focus. Here, she shares a flow in front of a waterfall. 

Adding yoga to your morning routine is among the best ways to set the tone for your day. While most mornings are jammed with to-dos and getting ready rituals, taking even a few minutes to roll out your mat teaches your body, breath, and mind that presence and peace are the priority.

This 10-minute yoga practice encourages you to channel the energy of a waterfall—powerful and ever-shifting—beginning your day with strength and surrender. A series of side and forward bends, core-engaging shapes, and lower body stretches wakes up your body while reminding you of its inherent vitality.

10-Minute Morning Yoga Flow for Strength

No props are needed for this practice—just your body, your breath, and (if available) a jaw-dropping natural backdrop. If you don’t have access to nature, close your eyes when you flow allows and picture yourself in the outdoor space of your dreams, complete with sound.

Easy Pose

Begin in a comfortable seated position, such as Easy Pose, rooting down through your sit bones. Rest your hands in your lap and either close your eyes or soften your gaze.

Take 3 full breaths here.

Seated Side Bend

On your next inhalation, sweep both arms overhead and reach tall. Exhale as you take a side bend toward the left, reaching your right arm overhead as you release your left fingertips, hand, or forearm to the ground.

Head-to-Knee Forward Bend

Inhale to come back through center. Extend your right leg out long and center your chest and hips so you’re facing your right foot. With your exhalation, hinge forward in Head-to-Knee Forward Bend, reaching any amount and resting your hands on your calf, ankle, or foot. Feel free to bend your right knee if that’s more comfortable for you.

Take 1 full breath here.

Wild Thing Variation

Inhale to lift your torso, then plant your left hand behind your left hip, pressing into that hand and engaging your hips to lift in a kneeling variation of Wild Thing.

Reclining Hand-to-Big-Toe Variation

Exhale to release down to your left side body. Rest on your forearm, stack your knees, and use your right hand in front of you for support as you extend your right leg toward the sky. You might want to grab hold of your right foot or leg in this variation of Reclining Hand-to-Big-Toe.

Take 1 full breath here.

Side Plank Variation

Release your foot, slowly lowering it all the way to the ground and press through its outer edge. Inhale as you press into your left forearm and lift yourself off the mat while reaching your right arm toward the sky in a variation of Side Plank. Option to bend your bottom knee as you bring your foot behind your or to reach your top arm alongside your head.

When you’re ready, lower down to Easy Pose. Repeat the following poses on the opposite side:

• Seated Side Bend
• Head-to-Knee Forward Bend
• Wild Thing Variation
• Reclining Hand-to-Big-Toe Variation
• Side Plank Variation

Wide-Angled Seated Forward Bend

With your exhalation lower down and come to a seat. Extend your legs out wide. Grow tall with your inhalation and exhale into Wide-Angled Seated Forward Bend, hinging at your hips and walking your hands forward any amount that is comfortable.

Stay here for 2 rounds of breath.

Tabletop

When you’re ready, walk your hands back in and carefully come onto all fours in a Tabletop position.

Hip Circles

Once you’re settled in Tabletop, lift your right leg and guide your knee through 3 large hip circles.

Low Lunge

Step your right foot through to land between the hands. On an inhalation, reach your arms overhead and sink deeper into your Low Lunge.

Take 2 full breaths here.

Half Splits

With your next exhalation, bring your hands to the mat and tuck your back toes under, straightening your right left and shifting your sit bones back in Half Splits.

When you’re ready, come back to Tabletop and repeat the following poses on the opposite side:

• Hip Circles
• Low Lunge
• Half Splits

Child’s Pose

Come back through Tabletop and widen your knees. Touch your toes together and sink your hips back in Child’s Pose. Notice how you feel in your body here, maybe setting an intention for the rest of your day. Let a word come to you.

Stay here for 1-3 minutes or as long as you’d like.

Thunderbolt Pose

Once you feel complete, press up to kneel in Thunderbolt Pose. Inhale your arms up overhead, and exhale to bring your hands together at heart center.

Thank yourself for taking the time to make it to your mat today.