Move · Videos · Yoga · 12 min

12-Minute Gentle Morning Yoga for Beginners

12-Minute Gentle Morning Yoga for Beginners — video by YOGATX Play · 11:58

Video by YOGATX on YouTube · Open on YouTube

A short, easy wake-up flow: standing side bends and ragdoll, a bent-knee downward dog, low cobras and cat-cow, lunges with twists, gentle Warrior II, a wide-leg fold and seated twists. Good for beginners or busy mornings.

  • 12 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Standing warm-up: sway the arms and bend the knees, then reach up and bring the hands to your heart. 0:20
  2. Standing side bends and a cactus-arm chest opener, then ragdoll with the knees deeply bent. 1:18
  3. Bent-knee downward dog, swinging both heels to one side then the other, then kneel and reach up. 2:40
  4. Low cobras on your belly with little weight in the hands, lifting and lowering with the breath. 3:50
  5. Cat-cow, then sit back and twist to each side, then downward dog. 4:58
  6. Step forward for a half lift and forward folds, rising up with the arms wide. 6:05
  7. Lunge twist with the right foot back, then the left; lower the back knee if that feels better. 6:43
  8. Gentle warrior II, bending and straightening the front knee with the breath; each side. 8:08
  9. Wide-leg forward fold with soft knees, walking the hands to the right and left. 9:17
  10. Seated twists with cactus arms, then hands at the heart for three breaths. 10:15

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Bend your knees deeply in forward folds while your hamstrings are stiff
  • In low cobra, keep little weight in your hands and move with the breath
  • Lower the back knee in the lunge twist if that feels better

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesbent-knee down dog, lunge twist reach
  • Wrists & hands movesbent-knee down dog, cat-cow, lunge twist
  • Upper back moveslunge twists, seated twists
  • Lower back moveslow cobras, cat-cow, ragdoll, wide-leg fold
  • Hips moveslunges, warrior II, wide-leg fold
  • Knees movesgentle warrior II bends, lunge, child's pose
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Back knee down in the lunge twist; bend the knees deeply in the folds

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by YOGATX; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety