10-minute yoga: a short beginner sequence

Your week

Reserve two reliable ten-minute sessions, such as Tuesday and Saturday. Set out the mat and chair beforehand. If setup takes too long in daily life, begin with the seated and wall exercises.

How the time blocks work

Read the explanations before your first round. Move slowly and place the chair against a wall. To stand up from the floor, roll to your side, then use a supported kneeling position; transitions need not flow together. Allow extra reading time on your first attempt.

Keep breathing evenly as you move. If your breathing becomes strained or you hold your breath, release the pose and reset. Start with a small range of movement. As the sequence becomes familiar, explore a little more range and smoother transitions.

The positions explained

1. Settle into a seated position: Sit on a stable chair with both feet on the floor. Rest your hands on your thighs and notice your breathing. There is no need to deepen it or hold your breath.
2. Half downward dog at a wall: Place your hands around shoulder height on a clear wall. Step back and move your hips backwards until your arms and back lengthen comfortably; keep your knees bent as needed. Walk towards the wall to release.
3. Cat–cow: Start on hands and knees, with hands under shoulders. Slowly round your back, then let it lengthen again. Use a comfortable range without throwing your head back; practise seated if pressure on your hands is uncomfortable.
4. Bridge: Lie on your back with feet planted hip-width apart. Press through your feet, lift your pelvis with control and lower it again. Keep your head resting on the floor and choose a comfortable height.
5. Rest to finish: Rest on your back with legs bent or extended comfortably. Let your breathing settle naturally. Sitting in a chair is also an option. Before standing up, roll onto your side and take your time.

Developing your practice

Repeat the same variations for two weeks. Familiarity should make the transitions less rushed. If you want more practice time, try the 20-minute standing sequence rather than extending every hold.

At first, you may look at the instructions before every position. As the sequence becomes familiar, you have more attention for your breathing and movement. After two weeks, you will have a better sense of which time of day and variations suit you. Keep those. A hand on the wall or a shorter hold can remain part of your practice.

When a position does not suit you

Shorten your stance, keep a hand on the wall or bend your knees. Replace floor supports with the wall version if your wrists are uncomfortable. Stop the movement for sharp pain or dizziness. Seek individual guidance for an injury, pregnancy or a relevant health condition.

Explore the beginner yoga sequence