A yoga instructor shares her favorite 10-minute routine for waking up your body and soothing sore muscles

Ease stress, build healthy habits and develop self-discipline with this morning practice

A woman doing yoga
(Image credit: Getty / Witthaya Prasongsin)

Adding some mood-boosting movement into your morning routine is a great way to start the day, but it doesn’t have to be a speedy run or HIIT session. 

This 10-minute flow from Alo Moves yoga instructor Ashley Galvin is designed to wake you up, strengthen your body, boost your mobility and soothe stiff muscles. The only equipment you need is a yoga mat

Follow Galvin’s video below to try the flow for yourself. 

Watch the 10-minute morning yoga flow

Yoga has plenty of benefits for both your mental and physical wellbeing. The practice can strengthen your body and improve your mobility, as well as boosting your coordination and body awareness. 

It can also step up your sleep and reduce stress, anxiety and depression, according to an article published in the International Journal Of Yoga

Alongside this, Galvin says yoga can be used to practice "self-discipline". 

"This is a 10-minute class, so you can use it when you’re short on time to get into your body and wake yourself up. But I want to encourage you to start working your ‘tapas’," she explains.

"Tapas’ in yoga is discipline, and I’m encouraging you to let this class be a little inspiration for you to start building a self-practice….Self-practices can be really hard to cultivate, but every time you step on the mat and you bring that ‘tapas’ or that self-discipline to your practice, it empowers you and it completely changes the way you approach your yoga practice."

If you're looking for other short routines to try, have a go at these yoga stretches for beginners, or try this 15-minute yoga mobility flow

Harry Bullmore
Fitness Writer

Harry Bullmore is a Fitness Writer for Fit&Well and its sister site Coach, covering accessible home workouts, strength training session, and yoga routines. He joined the team from Hearst, where he reviewed products for Men's Health, Women's Health, and Runner's World. He is passionate about the physical and mental benefits of exercise, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to build strength, boost his wellbeing, and have fun.


Harry is a NCTJ-qualified journalist, and has written for Vice, Learning Disability Today, and The Argus, where he was a crime, politics, and sports reporter for several UK regional and national newspapers.