10-Minute Vinyasa Flow Yoga Sequence

I love the refreshing feeling you get after an hour and a half of a long yoga session, but have you had trouble fitting your favorite Vinyasa Flow class into your hectic schedule?

Yoga is a great way to start your day. You’re probably reading this article because you want to jumpstart your day. You want to get up, stretch, eat breakfast, and start the day. Here is a 10-minute Vinyasa Yoga Sequence that will refresh your mind and body so you can tackle the day with a little more energy.

Gentle Downward Dog

Start by getting down on your knees. The knees should be directly under the hips, the wrists directly below the shoulders, and your fingers, with the index fingers pointed straight ahead, must be spread out wide.

Draw in your belly and lift your legs slightly. Your heels should be off the floor. Maintain a deep bending in your knees. Focus on extending your tailbone up to the sky.

Hold this gentle Downward dog for 3-5 deep breaths, inhaling and exhaling through your nose.

Downward Dog to Plank Flow

Start energizing your body by moving between Downward Dogs and Planks.

Start by doing a full Downward Dog. Straighten your legs without locking your joints, and energize your hands by pressing into your palms. Continue reaching your tailbone towards the sky. You don’t need to worry if you can’t get your heels on the ground. This will come with practice.

Draw your belly in, and inhale deeply as you move your body into the Plank position.

Plank: Your shoulders should be over your wrists. Body in a straight line. Heels over toes.

As you return to Downward Dog, continue exhaling slowly while keeping your belly in. Continue to lengthen from your fingertips out to your seat bones.

Inhale and then exhale your way back to Downward Dog. You can flow from Downward Dog into Plank as many times as you like, either slowly or quickly. Then, return to Downward Dog.

High Lunge

Step your left foot directly forward, knee over ankle. You can choose to keep your right knee raised or lower it down on the mat.

Draw your arms to your ears and inhale. Spread your fingers. Draw your belly in and tuck your tailbone. Lift your heart to the skies. Hold for 3 to 5 deep breaths.

After your final exhalation, step back into Downward Dog and repeat the lunge, this time with your right leg forward.


As you step forward, your left foot exhale. Release your right foot to the ground so that your toes are pointing to the upper-right corner of your mat.

Note: You might need to shorten the distance between your left and right feet. Find a distance you feel comfortable with.

Straighten your right leg without locking the knee. The hip bones should face straight forward, towards the top of your mat.

Draw your upper body up halfway to create a straight spine. Draw your hands close to your heart. Hold for 3 to 5 deep breaths. Concentrate on lengthening the crown of your torso while pressing your inner thighs.

Warrior III

Place your weight on your left foot in the Pyramid pose. Toes should be pointing straight forward.

Inhale while slowly lifting your right leg parallel to the ground. Your foot should be flexed, and your toes should be pointed to the floor. Draw your belly in and concentrate on creating a straight body line from the heel of your right foot to the top of your head.

As you focus your gaze on a single point on the floor, take 3-5 deep breaths. After your last exhale, gently lower your left foot next to your right foot.

Forward Fold

Relax here, in your Forward Fold. Relaxed neck, heavy head pointing towards the floor.

Hold this forward fold for 3-4 deep breaths, placing your hands on the floor. When you exhale, walk, step, or leap your feet to Plank. Shoulders must be above wrists, and the body should be in a straight line.

As you exhale, pull your belly inward and move yourself into Downward Dog.

Repeat the sequence but with your right leg forward. Then, flow from Warrior III to Pyramid and find yourself in a forward fold.


When you do your forward fold, let your arms hang heavily and pull your stomach in. As you slowly roll your body to standing, take a long, deep inhale and focus on each vertebra.

Close your eyes and exhale while you clasp your hands at your heart.

As you lengthen the top of the head, take 3-5 deep breaths while in Tadasana.

Take this time to set your intentions for the day. You deserve to appreciate the time that you have taken for yourself, both in terms of your mind and body. You can use this energy to make amazing things happen for you today.

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