Sequence · 10 minutes · 11 poses
10 minute yoga: a short full-body routine
This 10 minute yoga routine moves from sitting to standing and back to the floor in eleven poses: Easy Pose, Cat-Cow, Child's Pose, Downward Dog, Low Lunge, a forward fold, Mountain and Tree, a seated fold, a twist and Savasana. Every hold is timed, so you can follow it from the page or play it in the app.
The sequence
| # | Pose | Hold | Cue |
|---|---|---|---|
| 01 | Easy Pose Sukhasana | 1 minute | Sit on a folded blanket so the knees can drop below the hips. Let the breath slow down. |
| 02 | Cat-Cow Marjaryasana Bitilasana | 45 seconds | Hands under the shoulders, knees under the hips. Arch as you breathe in, round as you breathe out. |
| 03 | Child's Pose Balasana | 45 seconds | Knees wide, big toes together, hips back toward the heels. Rest the forehead on the mat or a block. |
| 04 | Downward-Facing Dog Adho Mukha Svanasana | 30 seconds | Lift the hips up and back with the knees bent as much as you need. Pedal the heels slowly. |
| 05 | Low Lunge Anjaneyasana | 30 seconds each side | Step one foot forward, back knee down on padding, and ease the hips forward. Then the other side. |
| 06 | Standing Forward Bend Uttanasana | 30 seconds | Walk the hands back to the feet and hang with soft knees. Roll up slowly, head last. |
| 07 | Mountain Pose Tadasana | 20 seconds | Feet hip-width apart, weight even across both feet. Three slow breaths. |
| 08 | Tree Pose Vrksasana | 25 seconds each side | Foot on the calf or inner thigh, never on the knee. Keep a hand on a wall if you wobble. |
| 09 | Seated Forward Bend Paschimottanasana | 45 seconds | Sit with the legs long and the knees bent. Fold from the hips and rest the hands on the shins. |
| 10 | Supine Twist Supta Matsyendrasana | 40 seconds each side | Lie down, draw the knees in and let them fall to one side. Both shoulders stay on the floor. |
| 11 | Corpse Pose Savasana | 2 minutes | Lie flat, palms up, and let the floor take your weight. Roll to one side to get up. |
Ten minutes is enough to move every major joint once and finish with a short rest. This routine is not tied to a time of day. The morning yoga sequence is built to wake you up and the bedtime wind-down sequence stays on the floor; this one sits between the two, with a little standing work in the middle and quiet shapes at each end.
Follow the table in order. Holds are given in seconds rather than breaths, so there is nothing to count: open it in the app and the timer moves you from pose to pose, with optional voice cues. One-sided poses (Low Lunge, Tree and the twist) are done on the right, then the left, for the time shown on each side.
It suits beginners and anyone short on time. You need a mat or a rug, and a folded blanket or cushion to sit on helps. A wall nearby makes Tree easier. If kneeling hurts, pad the back knee with a towel in Low Lunge, or stand in a short lunge with one hand on a chair. The guide to yoga at home covers space, props and timing.
Stop any pose that causes sharp, pinching or electric pain, numbness or dizziness. A mild stretch is fine; pain is not. Come up from the forward folds slowly, especially on a hot day. When ten minutes feels easy, move on to a full 30-minute flow, or follow the 4-week beginner yoga program for a plan with three sessions a week.
Sources: Mayo Clinic, Fitness program: 5 steps to get started; NCCIH (US National Institutes of Health), Yoga: Effectiveness and Safety; NHS, Exercise in pregnancy; CDC, Pregnant & Postpartum Activity: An Overview; Canadian Family Physician (Chan et al., 2014), via PubMed Central, Hot yoga and pregnancy: Fitness and hyperthermia. Last reviewed 2 October 2026.
Questions
Is 10 minutes of yoga a day worth doing?
Yes, for most people. A short daily practice is easier to keep up than a long weekly one, and doing it regularly is what counts. Ten minutes will not replace a full class, but it keeps the joints moving and builds the habit. Add a longer session once or twice a week if you want more.
What is the best time of day for a 10 minute yoga routine?
Whatever time you will keep. Many people fit it in before work or as a break in the afternoon. Leave about two hours after a big meal, and if you practise late, take the standing part slowly so it does not leave you wide awake.
Can you do the 10 minute routine without a yoga mat?
Yes. A rug, a carpet or a folded blanket on a non-slip floor works for the floor poses. On a slippery floor, do Downward Dog and the lunge barefoot with the hands on a towel, or skip Downward Dog and stay on hands and knees.
What simple yoga poses are in a 10 minute routine?
This routine uses eleven simple poses: Easy Pose, Cat-Cow, Child's Pose, Downward-Facing Dog, Low Lunge, a standing forward fold, Mountain Pose, Tree Pose, a seated forward fold, a seated twist and Corpse Pose (Savasana). Each has a timed hold, and together they move from sitting to standing and back down to the floor.
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