Morning yoga: 15 minutes mostly on your feet

Your week

Try Monday, Wednesday and Friday after the same everyday cue, such as getting ready in the bathroom. Keep the first round small if morning movement feels unfamiliar. Breakfast and travel need not become rushed.

How the time blocks work

Read the explanations before the first round. Place the chair against a wall and clear the floor around it. Stand briefly on both feet between positions before setting up the next stance. Allow some 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. Mountain pose: Stand roughly hip-width apart and spread your weight across both feet. Grow tall without locking your knees or pushing your chest forward. Relax your arms and keep breathing steadily.
2. Standing or seated side reach: Sit or stand tall and raise one arm only as high as comfortable. Lean slightly to the other side without folding forwards. Return to the centre and switch; the whole movement can be done in a chair.
3. Chair pose: Stand hip-width apart and move your hips back as you bend your knees. Reach your arms forward or rest your hands on your hips. Hold briefly while breathing, then stand up; a chair behind you can limit the depth.
4. Warrior II: Take a wide stance with the front foot turned out and the back foot slightly in. Bend the front knee in the direction of the toes and open your arms sideways. Choose a stable stride; straighten the leg and reset both feet before switching sides.
5. Supported tree pose: Keep one hand on a wall or stable chair. Shift your weight, leaving the other toes on the floor and heel at the ankle. Once steady, place the foot on the calf, never against the knee. Release deliberately and change sides.
6. 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.

Developing your practice

Learn transitions separately in week one. In week two, return from warrior to mountain before starting tree. Later, extend an individual hold slightly while keeping your breathing steady.

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