5-Minute Yoga
- Time
- 5:00
- Level
- Beginner
- Equipment
- A mat or soft floor.
Eight familiar poses, held long enough to breathe into but short enough to keep moving. It works first thing in the morning, mid-afternoon, or before bed.
No experience needed. Go only as deep as feels good; yoga is not a contest with your hamstrings.
Child's pose
Knees wide, hips back to heels, arms long. Breathe into your back.
0:40
Next: Cat–cow
The routine
- 40s
Child's pose
Knees wide, hips back to heels, arms long. Breathe into your back.
- 40s
Cat–cow
On hands and knees. Inhale, drop belly and lift chest. Exhale, round the spine.
- 40s
Downward dog
Hips up and back. Bend the knees as much as you need to keep the back long.
Easier: Pedal the feet; heels don't need to touch.
- 30s
Low lunge (left foot forward)
Back knee down. Shift hips forward, lift the chest.
- 30s
Low lunge (right foot forward)
Other side.
- 30s
Standing forward fold
Soft knees. Let your head hang heavy.
- 30s
Mountain pose with reach
Roll up slowly. Reach arms overhead, then lean gently side to side.
- 30s
Seated twist
Sit cross-legged. Turn right for three breaths, then left.
- 30s
Easy seat breathing
Hands on knees, eyes closed. Long, slow breaths out.
Tips
- Breathe through the nose if you can, with the exhale a little longer than the inhale.
- If a pose pinches, back off. A stretch should feel like a pull, not a pain.
Questions
Is 5 minutes of yoga worth it?
Yes. A short daily practice is easier to keep than a long weekly one, and it is enough to loosen up stiff hips and back after sleep or sitting.
Is this good for a morning routine?
It was written with mornings in mind: it starts on the floor and finishes standing, so you end up more awake than you started.
Got another five minutes?
Why five minutes at a time works: movement snacks.