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Sometimes, you just have 10 minutes to spare for your practice. And that’s OK! Moving your body for any amount of time is always worth it. These 10-minute yoga practices for beginners can be squeezed into any day—and no, you don’t have to be new to yoga to practice them. Whether you’re easing back into movement after injury or just looking for a gentle flow to kick off your day or help you sleep, these 10-minute yoga for beginners videos will give you exactly what you need.
Five 10-minute yoga for beginners sequences
A 10-minute morning flow
Start your day off on the right foot. This 10-minute morning sequence from SarahBethYoga is designed specifically with beginner yogis in mind. With simple and foundational postures, you’ll be able to move through this flow with ease—and wake your body up gently. This sequence includes soothing twists, chest-opening poses, and deep breaths. And if you’re experiencing soreness from the day before, this is the practice for you.
A short power sequence for beginners
Just because you consider yourself a beginner yogi doesn’t mean you can’t have a sweat-inducing practice. In just 10 minutes, this flow from Yoga With Bird will elevate your heart rate, stretch your muscles and help you recenter your mind—and body. While this sequence moves at a faster pace than more restorative practices, it’s designed with beginners in mind. This flow includes foundational postures, like Warrior I Pose and Warrior II Pose, as well as strength-building poses, like High Lunge.
A 10-minute prop-free practice
Don’t have any props on hand? No problem. In this 10-minute sequence from Yoga With Kassandra, you’ll be able to deeply stretch all of your muscles, moving slowly and with intention from pose to pose. With gentle twists, hip openers, and deep forward bends, you’ll feel completely rejuvenated after moving through this slow flow sequence.
See also: The 8 Best Yoga Poses for Beginners
A 10-minute flow for your whole body
Trying to squeeze a practice into a busy day? Try this beginner-friendly 10-minute flow from Arianna Elizabeth. This sequence was designed with those chaotic days in mind, when you only have a few minutes for some much-needed movement. You’ll feel more alert and awake after this flow. With backbends, energizing standing postures and confidence-boosting planks, your body will feel better after this simple, yet challenging, practice.
A 10-minute practice to wind down
Have trouble winding down from the day? This 10-minute yoga practice will allow you to drift off easily. Using just a few pillows, this sequence can be done from anywhere—including your bed. Using deep breaths and gentle movements, you’ll prepare your body (both physically and mentally) for a good night’s sleep. This practice from Jessica Richburg also includes soothing music in the background. You may even find yourself drifting off during this practice (yes, really).