Morning Yoga Routine_ 10 Minutes to Transform Your Day (From 10 Years of 6_15 AM Classes)

1. Morning Yoga Routine: 10 Minutes to Transform Your Day (From 10 Years of 6:15 AM Classes) August 11, 20250Comments

2. Table of Contents Every morning at 6:15 AM sharp, I walk into our Yoga Teacher Training hall and watch something magical happen. The early morning light filters through the bamboo windows, Birds sounds echo softly in the distance, and students who arrived three weeks ago, barely able to touch their toes, are now flowing through sun salutations with grace. But here’s what amazes me: it’s not about the poses they’ve mastered. It’s about the transformation that happens in those first 10 minutes of their day. This routine comes from teaching 2800+ students at our yoga school in Bali over the past decade., I’ve discovered something profound: the exact 10-minute routine that doesn’t just wake up your body—it transforms your entire day.

3. Why I Became a Morning Practice Believer I’ll be honest—I wasn’t always a morning person. When I first started teaching yoga, I thought evening classes were where the real magic happened. Then I moved to Bali and experienced something that changed everything. In Balinese culture, every day begins with gratitude. Before sunrise, you’ll see locals placing small offerings at temples, taking a moment to honor the day ahead. This daily ritual of mindful beginning inspired me to create our 6:15 AM practice. What I’ve witnessed over 10 years has convinced me: how you start your morning determines how you live your entire day. The Science Behind Morning Yoga (And What I’ve Observed) Let me share what I’ve seen happen with thousands of students, backed by what research confirms: Your Body Craves Movement After Sleep: After 6-8 hours of stillness, your spine needs gentle mobilization. I can see the difference in students who do morning practice versus those who don’t—it shows in how they walk, sit, and carry themselves all day. Stress Hormones Peak in the Morning: Cortisol levels are naturally highest when you wake up. I’ve watched anxious students transform into calm, centered people through consistent morning practice.

4. Mental Clarity Follows Physical Movement: The students who do morning yoga consistently report better focus, decision-making, and creativity throughout their day. Energy Compounds: This might be the most important observation—morning yoga doesn’t tire you out, it energizes you for everything that follows. Want to deepen your understanding of yoga’s transformative power? Our 200 hour YTT in Bali explores the science behind these benefits. The 10-Minute Routine That Changes Everything This isn’t just any sequence—it’s the exact routine I’ve refined through 10 years of teaching morning classes. Every pose serves a purpose, every breath counts. Minutes 1-2: Awakening (Child’s Pose to Cat-Cow)

5. Start in Child’s Pose (1 minute):“Sarah used to rush straight from bed to coffee. Now she starts here, and she tells me it’s like hitting a reset button on her entire nervous system.” ● Kneel on your mat, big toes touching ● Sit back on heels, fold forward ● Breathe deeply, setting an intention for your day Flow into Cat-Cow (1 minute):“This is spinal mobility in its purest form. I tell students: ‘You’re not just moving your spine, you’re awakening your entire nervous system.'” ● Move to hands and knees ● Inhale, arch back (Cow) ● Exhale, round spine (Cat) ● Move slowly, like you’re underwater

6. Learn proper alignment and adjustments from our experienced instructors who specialize in safe practice. Minutes 3-4: Energizing (Downward Dog to Standing Forward Fold) Downward Facing Dog (1 minute):“Michael used to say this pose was impossible in the morning. Now it’s his favorite way to wake up his entire body.” ● From Cat-Cow, tuck toes under ● Lift hips up and back ● Pedal feet, bend knees—wake up those legs ● Don’t worry about straight legs; focus on a long spine

7. Walk to Standing Forward Fold (1 minute):“This transition is like watching someone literally rise into their day with intention.” ● Walk feet toward hands ● Hang forward, let arms dangle ● Sway gently side to side ● Feel the blood flow to your head—natural energy boost Minutes 5-7: Strengthening (Sun Salutation Flow) Simple Sun Salutation (2 minutes):“I’ve seen complete beginners master this flow and carry that sense of accomplishment into their entire day.” Round 1 (1 minute): ● Inhale, sweep arms up ● Exhale, fold forward

8. ● Inhale, hands to shins, flat back ● Exhale, fold again ● Inhale, sweep arms up ● Exhale, hands to heart Round 2 with Low Lunge (1 minute): ● Add stepping back to low lunge ● Add stepping forward ● Move with your breath, not against it New to yoga? Our 100 hour YTT program is perfect for building a strong foundation Minutes 8-9: Opening (Gentle Backbend and Twist) Cobra Pose (30 seconds):“This counteracts all the forward hunching we do. I watch students’ posture improve just from this one pose.”

9. ● Lie face down, palms under shoulders ● Press down, lift chest ● Keep it small and comfortable