Only have 5 mins? Not a promblem, here is a simple 5 min beginner yoga routine.
Whether you need an energy boost, or a wind down from burnout or a good stretch to ease your hips or shoulders.
Just like the coffee break we crave, why not indulge in 5 minutes of yoga? Helping you with exactly what you need. You deserve a pause during your day for a simple act of self-care. Having a short, beginner-friendly routine can provide a boost of flexibility, ease stress, and introduce mindfulness into everyday life.
Disclaimer: Though I am a yoga teacher I am not a doctor and you should always consult a professional.
It’s a Manageable Routine
Trust me when I say I know it’s hard to find that massive chunk of time for yourself. That’s where my 5 min yoga routine fits right in. I don’t need a mat, specific yoga clothes, or a special room. Just a quiet corner and a willingness to stretch a little. It’s about making yoga doable, without an overwhelming commitment.
Speaking from experience.
This tiny pocket of time can improve your flexibility, reduce stress, enhance mental clarity, and provide self awareness. Stretching tight muscles and embracing a moment of calmness will transform how you feel.
Essential Poses for a 5 Min Beginner Yoga Routine
Ready to feel refreshed, even if you’re short on time? Let’s create a 5 min beginner yoga routine.
These beginner-friendly movements will become your go-to when you need a quick reset.
A. Cat-Cow Pose
Cat-Cow pose to awaken your spine. Moving slowly between these two positions warms up your body and invites flexibility. It’s like inviting your back to dance gently, easing any stiffness. You are simply moving the spine up and down (even in a spiral, to add more movement)
Note: Move the spine however feels natural. This doesn’t need to be strictly up and down movements. Remember to press into your fingertips and breathe.
B. Downward-Facing Dog
Downward-Facing Dog. This classic pose stretches out your entire body. While it strengthens the arms, it also elongates the spine. Imagine your energy spreading from your fingertips up to your hips and then down to your toes, creating space between the low ribs and the hips.
Hold this pose for 5-6 full breaths.
Note: Know that you can enter this pose at ANY point in your practice. And is quite yummy all by itself. Need a super quick energy boost? This should be your go-to pose!
C. Forward Bend
Seated / Standing Forward Bend, where you reach for those toes and extend the hamstrings. It’s not about touching your feet but letting go and breathing. A metaphorical exhale that refreshes your mind as much as your muscles.
Note: If standing try swaying the torso side to side. (no this may not be smooth movement but it feels good). Focus on pressing the chest toward your feet instead of your knees.
D. Child’s Pose
Child’s Pose. This pose opens your hips and offers a serene blanket of calm especially if you are feeling overwhelmed. Picture it like a secure hug for your body—a place to retreat and recharge.
Note: Knees can be wide apart like a V or close with the belly resting on your thighs. Either way, breathe and allow your forehead to rest on the floor or your arms.
E. Final Relaxation (Savasana)
End with Savasana or a seated meditation. It’s more than lying or sitting still. Picture it as allowing each cell to absorb and settle the benefits of your practice. Allowing your practice to resonate throughout your being, offering a grounded closure.
You may also like ⤵
Creating Your 5 Min Yoga Routine
Now that you have a few go-to poses, how do you stitch them together into a seamless flow?
Setting the Space:
Transform any spot into a yoga sanctuary. Light a candle, dim the lights, or play some calming music. It could be your living room, office, or balcony. The environment is the canvas for your practice.
Breath Awareness:
Let your breath guide you like a gentle tide. As you move from one pose to the next, focus on slow, deep breaths. Sync the breath with movement, turning each pose into a harmonious dance.
Flow of Poses:
Honestly, do not overthink this. They can go in any order. Just be sure to end the practice either lying down or in a comfortable seated position to ground and notice the afterglow of your flow.
Here are a few ways to stream these movements together and maybe you will get creative and find your own flow with them!
- Cat-Cow → Downward-Facing Dog → Standing Forward Bend → Downward-Facing Dog → Sink to Child’s Pose
Finish with Savasana / seated meditation.
- Child’s Pose → Downward-Facing Dog → Standing Forward Bend → Downward-Facing Dog → Cat-Cow →
Finish with Savasana / seated meditation.
- Downward-Facing Dog → Standing Forward Bend → Downward-Facing Dog → Cat-Cow → Child’s Pose
Finish with Savasana / seated meditation.
Tips 📝
It’s not about perfection but exploration and curiosity. This approach will take your practice to a whole new level!
Listen to Your Body
If a position feels uncomfortable, ease out. Make adjustments until it feels right, and if you are thinking “but HOW will I know when it feels right?” If you feel tingling, numbness, or sharp discomfort it is a safe assumption that you’re pushing a limit. There is always the option of taking a lead class and I bet the teacher will help you learn your limit.
I want you to ask yourself on repeat ‘Am I breathing?‘ ‘Where can I soften to allow more breath?
Consistency Over Perfection
Creating a 5 min beginner yoga routine will help with those busy days helping you to embrace yoga regularly. Consistency builds strength and focus and enjoy the small victories.
Yoga doesn’t need to be a time-consuming affair. A simple, five minute practice fits into any schedule and offers significant mental and physical benefits. By incorporating these easy poses and tips into your routine, you’ll soon find yourself feeling more relaxed and centered. Give it a try today, and watch how these brief moments of focus transform your day!
