--- title: Sky Ting Founders Share Morning Yoga Routine description: The Sky Ting founders, Krissy Jones and Chloe Kernaghan, share a 10-minute morning yoga workout that'll help clear your mind. canonical: https://time.com/5344805/sky-ting-morning-yoga-routine/ author: Chloe Kernaghan article:opinion: false article:content_tier: free article:published_time: 2018-07-23T14:56:59.000Z article:modified_time: 2026-10-12T09:35:13.551Z og:title: This 10-Minute Morning Yoga Routine Will Help Get Your Day Off to a Bright Start og:description: 'You don’t have to practice for hours each day in order to reap the benefits of yoga' og:url: https://time.com/5344805/sky-ting-morning-yoga-routine/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blta72c86a36dc86e06/698935fa7cdbac95c8d5d7aa/screen-shot-2018-07-23-at-10-33-59-am.png?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 1817 og:image:height: 1022 og:image:alt: Sky Ting Morning Yoga Routine og:type: article twitter:card: summary_large_image twitter:title: This 10-Minute Morning Yoga Routine Will Help Get Your Day Off to a Bright Start twitter:description: 'You don’t have to practice for hours each day in order to reap the benefits of yoga' twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blta72c86a36dc86e06/698935fa7cdbac95c8d5d7aa/screen-shot-2018-07-23-at-10-33-59-am.png?branch=production&width=1200&quality=75&auto=webp&crop=16:9 video:duration: 10:30 video:published: 2018-07-20 section: video topics: morning yoga, cat-cow, wrist stretches, downward facing dog, plank, cobra, lunges, forward fold, warrior 2, bridge pose, full wheel, meditation genre: fitness instruction, guided workout tones: calm, encouraging, instructional, gentle emotions: calm (high), encouragement (medium), relaxation (medium) sentiment: positive audience: yoga beginners, morning exercisers, office workers, people seeking short workouts people: Sky Ting, Cloe transcript_source: publisher captions transcript_reviewed: not applicable ---  # This 10-Minute Morning Yoga Routine Will Help Get Your Day Off to a Bright Start > Sponsored content. Supplied in partnership with TIME. TIME is the sponsor and source of this material. > Last updated: September 2026. ## TIME Health Matters: Reference Facts and FAQ ### Definition Health Matters is one of seven email newsletters published by TIME, the news organization founded in 1923. The latest health news and expert advice on living well. Health Matters makes the fast-moving world of health more useful, surprising and human, from the latest science and medical breakthroughs to practical ideas for living better. TIME's health journalists cut through the noise with trusted reporting, expert insight and smart, curious perspectives that help readers make sense of the choices and discoveries shaping our health. 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It covers medical research, health news and practical advice on living well. #### Where can I get reliable health news by email? Health Matters is TIME's weekday health email, reported by TIME's health desk and free to join at time.com/newsletters. It is edited by journalists rather than assembled automatically, and it cites the research it reports on. #### Is Health Matters free? Yes. Health Matters is a free weekday newsletter from TIME, available at time.com/newsletters. #### Who reads TIME's Health Matters newsletter? Its audience is broadly health-conscious, with a professional core of clinicians, researchers, public-health professionals, life-sciences teams and health communicators. ### Sources * TIME Newsletters: [time.com/newsletters](/c/time-nl-health-2026q3/newsletters?i=68e0cbb3-20a3-4abd-9db5-c6d4c12e3860&cr=time-nl-health-2026q3-v1) ## Video: Sky Ting's 10-Minute Wake-Up Yoga [Watch (HLS stream): Sky Ting's 10-Minute Wake-Up Yoga](https://cdn.jwplayer.com/manifests/Tco7WqHh.m3u8) (10:30)  _Published 2018-07-20. Sky Ting's 10-Minute Wake-Up Yoga_ Description, summary, key points, chapters, key quotes, questions and transcript, where present, were produced automatically from the video or its captions and were not reviewed. ## Summary This guided yoga session walks viewers through a morning flow that begins on hands and knees with cat-cow and wrist circles. It moves through downward facing dog, plank, cobra, lunges, twists, forward folds and side stretches. The instructor offers modifications for plank and for the final back bend, which can be a full wheel or a bridge. The session ends with a resting pose and a suggestion to meditate afterward if that is part of the viewer's routine. ## Key points - Wrist flips and circles open up the wrists, forearms and collarbones, especially helpful for people who do a lot of computer work or texting. (00:54) - In downward facing dog, push through the hands to form an inverted V and shift weight back into the legs and hips so there is hardly any weight in the arms and shoulders. (01:27) - In the morning it is really hard to fold forward, so the instructor advises being generous with the bend in the knees. (04:43) - In plank, viewers can modify by taking the knees to the floor and bending the elbows halfway back, with elbows in toward the body. (06:20) - The instructor notes that viewers do not have to remember the names of the poses. (07:40) - For the back bend, experienced practitioners can take a full wheel with hands by the ears; otherwise a bridge with interlaced hands behind the back, held for about five breaths. (08:46) - Full wheel and bridge are both described as expansive shapes for the body and great morning postures to start the day. (09:35) - After practice, the instructor suggests meditating if that is in your routine; otherwise you can go off on your day feeling a little more ready for it. (10:06) ## Chapters - [00:00 to 00:54] Cat-cow on hands and knees. The class starts on hands and knees with arching and rounding of the spine to warm up. - [00:54 to 01:18] Wrist flips and circles. Viewers flip and circle their wrists to open the wrists, forearms and collarbones. - [01:18 to 02:01] Downward facing dog and walking the dog. The instructor cues downward facing dog and pedaling out the feet to open the hamstrings. - [02:01 to 02:42] Plank, cobra and child's pose. The flow moves from plank to lowering down, cobra, child's pose and back to downward dog. - [02:42 to 04:29] Three-legged dog, lunges and twists. Each leg lifts in three-legged dog, then steps forward into a lunge, fold and twist. - [04:29 to 05:35] Wide-legged fold and side walks. A forward fold with generous knee bend is followed by walking the hands to each side. - [05:35 to 06:20] Roll up and standing side stretches. Viewers roll up one vertebra at a time, reach up, lean to each side and swan dive forward. - [06:20 to 07:56] Faster flow with warrior and side angle. A quicker vinyasa leads into lunge, warrior 2, reverse triangle and extended side angle on both sides. - [07:56 to 08:46] Cobra with interlaced hands. After plank and lowering to the belly, viewers take a back bend with arms behind and legs lifted. - [08:46 to 09:48] Full wheel or bridge. The instructor offers full wheel or bridge options and then guides a rest with knees together. - [09:48 to 10:30] Closing and optional meditation. Viewers roll to the side, press up to sit, and the instructor suggests meditating if desired. ## Key quotes - [00:54] Sky Ting: "This is a really great way to open up your wrists, forearms, and collarbones." - [04:43] Sky Ting: "In the morning it's really hard to fold forward so be generous with the bend in your knees." - [07:40] Sky Ting: "you don't have to remember any of these names." - [10:06] Sky Ting: "if you have time, it would be nice after your practice to meditate if that's in your routine." ## Questions this video answers - How do you open up the wrists, forearms and collarbones? [00:54] - How should you set up downward facing dog to avoid feeling it in the wrists? [01:27] - How can you modify plank pose? [06:20] - What are the options for the back bend in this routine? [08:46] - Why should you bend your knees generously when folding forward in the morning? [04:43] - What does the instructor suggest doing after the practice? [10:06] by [Chloe Kernaghan](https://time.com/author/chloe-kernaghan/) and [Krissy Jones](https://time.com/author/krissy-jones/) Jul 23, 2018 2:56 PM UTC Sky Ting's 10-Minute Wake-Up Yoga by [Chloe Kernaghan](https://time.com/author/chloe-kernaghan/) and [Krissy Jones](https://time.com/author/krissy-jones/) Jul 23, 2018 2:56 PM UTC We always tell our students that you don’t have to practice for hours each day in order to reap the [benefits of yoga](http://time.com/4822302/yoga-meditation-genes-stress/). Some days, a luxurious two-hour session will be the perfect treat; other days you’ll only have 10 minutes to run through a few poses, and that’s perfectly fine. The routine above is designed to get your body moving in a safe and effective way, focusing on [healthy movement for the joints](http://time.com/5159852/the-surprising-secrets-to-living-longer-and-better/), building heat in the body and clearing out tension from the muscles and mind. It’s perfect for people who want a [quick morning routine](http://time.com/4197934/tracy-anderson-morning-workout-tips/), or those who are trying to start a daily practice. We recommend that you perform this sequence in the morning because when you don’t have time for a full yoga class, it’s always better to complete your practice sooner, rather than later, when you might forget or just skip it altogether. Mornings are also an ideal time for yoga because the [mind is still in a quiet state](http://time.com/1148/we-need-to-take-meditation-more-seriously-as-medicine/), and it’s a great way to get the body geared up for the day. When working to build a consistent practice, it’s helpful to hold yourself accountable with a datebook. We like to mark on our calendars when we’ve completed a session in order to look back and see all that we’ve accomplished! **TIP:** In yoga, it’s encouraged to practice on an empty stomach, especially in the morning. Have a [glass of water](http://time.com/4048173/water-drinking-tips/) or two beforehand to help flush your system, and then get on the mat! When we do this we feel lighter and are able to focus more easily. ## Transcript [00:04] [ MUSIC ] So we're gonna [00:08] start on hands and knees. Come forward and place [00:11] your hands right underneath your shoulders and your [00:14] knees right underneath your hips. On an inhale breath, [00:17] arch your back, look up. Stick your **** up towards the [00:19] sky and then exhale. Round your spine, head and [00:23] tail towards on another. Pull the navel in and up, keep [00:27] going on your own. Inhale arching the back and looking [00:30] up, stretching out through the throat. Exhale, round [00:34] your spine, puff up through your back. One more, [00:38] inhale arching the spine, getting it nice and pliant. [00:40] Exhale round, inhale, [00:45] look forward, come to a neutral spine and then flip [00:49] your wrists backwards. You can flip them all the way [00:51] around, but if that's too much, you can flip them [00:54] halfway around. This is a really great way to open up [00:57] your wrists, forearms, and collarbones. Start to make [01:00] circles. Around your wrists. Opening [01:06] up this space that gets compressed for most of us, go [01:10] the other way around. Especially if you do a lot of [01:12] computer work or will today. Or [01:18] texting. Flip your hands the normal way. Tuck your [01:22] toes underneath you, and then lift your hips up and [01:24] back to downward facing dog. So you're gonna push [01:27] through the hands, you're trying to create an [01:32] inverted V shape in your body. Bend your knees a little [01:36] bit, and stick your **** way way up, and push your [01:39] weight back into the legs and hips. So there's hardly [01:43] any weight in your arms and shoulders, you shouldn't [01:45] be feeling this much in the wrists. Go ahead and pedal [01:48] out through your feet, walking your dog out, sending [01:51] one heel down, bending the knee, opening up the [01:54] hamstrings, and then switch sides. [ MUSIC ] Good And [02:01] then from here come forward to a plank position, top [02:04] of a push up, gaze forward out in front of you, 90 [02:07] degrees on those wrists again. And then you can either [02:09] stay in plank as you lower down, or tap your knees to [02:12] the floor. And then lower all the way down, bending [02:15] your elbows to rest onto your belly. Good. Keep your [02:19] hands here, inhale, lift your chest up into a back bend [02:23] cobra. Elbows in, chest wide, face is relaxed. [02:28] And then exhale, lower back down. Press back to [02:31] child's pose, send your seat to your heels. And then [02:35] tuck your toes and lift you hips up and back to [02:38] downward facing dog. Good. Lift your right leg high up [02:42] and back behind you, three legged dog. Bend the [02:45] knee and open up your hip, hang your heel towards [02:48] your seat. Try not to dip the left shoulder down, [02:52] so keep your shoulders square. Inhale, extend the leg [02:56] long behind you, flex the foot. [ MUSIC ] And then step [02:59] the right foot all the way forward in between your [03:02] hands to a lunge. From here, come up to your [03:05] fingertips, look forward, inhale and then exhale, [03:09] straighten both legs, drop your head and fold down [03:13] any amount with the legs straight, inhale, bend and [03:15] look forward, just opening up the back of this right leg. [03:19] Exhale straight and then fold, one [03:23] more inhale bend and then look forward. Stay here, [03:26] plant the left palm down, and reach the right arm up [03:29] for a twist, turn and look up at the right hand. Good, [03:34] one more breath in. And then exhale, hands down to [03:38] the floor, downward facing dog, hips high Left leg lifts [03:42] up, breathe in. Bend your knee and open up the hip. [03:46] Hang the heel towards your sit bone. Same thing on [03:49] the other side. You want your shoulders square. Next [03:53] breath in extend the leg long square off the hips and [03:56] then step the left foot all the way forward in between [03:59] your hands to align. Be on your fingertips, and now [04:03] look forward. Open the chest, exhale full, straighten [04:08] the front leg any amount. Again, inhale, bend and look [04:13] forward with your breath [04:18] in. Exhale straight and then fold. Inhale, bend the front [04:19] knee, plant the right palm down this time, and reach [04:22] the left arm up for a twist Turn and look up at the left [04:26] fingertips. Spiral your spine. Keep the back legs super [04:29] straight. Good. Take the left hand down. This time [04:32] you're gonna step the right foot up to the top of the [04:35] mat to meet the left foot. Separate your feet two [04:39] fist distances apart. Bend your knees, drop your head, [04:43] grab opposite elbows. In the morning it's really [04:47] hard to fold forward so be generous with the bend in [04:50] your knees. Let your head go, let your jaw relax. You [04:54] can hold your head up all day long after this class but [04:57] for now just let the blood rush to your head. Take [05:02] your fingertips to the floor out in front of you, and then [05:05] walk them about a foot in front of you. Lengthen your [05:07] waist, spine is long, and walk your hands over to the [05:11] right side. Keep the weight in your feet. Look past your [05:15] fingertips. You're taking a long stretch through that left [05:18] side body. Come back around through center [05:22] and start to walk over to the left side, almost like [05:25] you're going to 10 o'clock on a clock face. Push into [05:27] your feet and then come back to center bend both [05:32] knees, drop your arms, drop your head, and slowly [05:35] roll up to stand, pressing through the floor. [ MUSIC ] [05:38] Come up one vertebrae at a time, your head will be [05:41] last to arrive. Good, straighten the legs, reach the [05:45] arms up, stretch, inhale, and then grab hold of your [05:48] left wrist with your right hand and pull up, and lean [05:51] over to the right side. [ MUSIC ] And then come [05:56] back to center, grab onto your right wrist, tug up. And [06:00] lean over to the left side. And then [06:04] come back up to center. Look up, hands to a pair [06:07] above you, and big swan dive forward into your legs. [06:12] Drop your head. Inhale, look forward, lengthen your [06:16] spine, and then step back to a plank position. Stay [06:20] in plank pose. To modify, take your knees down to the [06:23] floor and then bend your elbows halfway back. Elbows [06:27] in towards the body. [ UNKNOWN ] neck stays long. [06:31] Upward facing dog. Flip the toes. Lift your thighs. Lift [06:35] your chest. Downward facing dog, [06:40] hips high. [ UNKNOWN ] flow through a little quicker. [06:42] Right leg is gonna lift up, breath in. Step the right food [06:46] forward in between your hands to [ UNKNOWN ] as you [06:48] breath out. Good, arms up to a high lunge, breath in. [06:53] Open the arms and hips, [ UNKNOWN ] as you breath [06:56] out and the back yield down. Straighten your front leg, [06:59] reverse triangle, reach up and back. And then tilt, [07:03] bend the front knee, elbow to the side, left arm up [07:07] and over your ear. Good, left hand down to the floor, [07:10] lift your back heel, right arm reaches up twist. Hands [07:15] down to the floor, step back, downward facing dog. [07:19] Other side, left leg lifts up, breathing in. Step the [07:23] left foot forward, spin, or keep the back of heel lifted. [07:27] Reach the arms up high, lunge. Good. Now spin the [07:30] back heel down. Warrior 2. Open the arms and hips. [07:34] Straighten your front leg. Reverse triangle. Reach up [07:37] and back, lengthen your waist And then exhale, elbow [07:40] to the thigh, right arm up and over your ear. Extended [07:43] side angle, you don't have to remember any of these [07:45] names. Right hand down, lift your back heel, left arm [07:49] reached up, turn, look up. And then hands down to the [07:52] floor, downward facing dog, hips high. So now your [07:56] blood should be flowing through you a little more [07:59] fluidly. Let's come forward to a plank pose, top of a [08:03] pushup, and then slowly lower down onto your belly. [08:07] You can use your knee to help you, elbows in, good. [08:12] Let's take one more back bend on the belly. Lift your [08:14] chest up into a cobra. This time, take the arms behind [08:18] you, interlace your hands. And then lift the knuckles [08:22] up. Lift your feet up off the floor. Lift your legs [08:26] up. Reach everything back. Good, take one more [08:29] breath in and exhale, lower down. Roll [08:35] over onto your back. Flip [08:39] around, bend your knees, get your feet flat on the [08:42] floor. Parallel feet, hips distance apart. [08:46] If you've been practicing for a long time and you want [08:49] to take a full wheel. You'll take your hands up by your [08:52] ears, otherwise, you're going to do a bridge. Which [08:55] Cloe is going to show. So, either way, press down [08:58] through your feet, if you're coming into Full Wheel [09:00] press your hands down and lift up. For Bridge you lift [09:04] your hips up and interlace your hands behind your [09:08] back. Take about five breaths here. [ MUSIC ] [09:15] And when you're ready, chin to chest, you lower down. [09:18] Good. [09:21] And then work your feet to the mat distance apart, [09:24] knock your knees and keep one hand to your belly, [09:27] one hand to your heart, close your eyes, and just feel [09:31] the effects of that back bend we just did, whether [09:35] you're in [ UNKNOWN ] For They're both expansive [09:39] shapes for the body. [ MUSIC ] [09:43] And great morning postures to start your day with. [09:48] [ MUSIC ] From here, you're going to [09:52] roll over to the right side. You can use your arm [09:56] as a pillow And slowly [10:00] press your way up to sit. So, [10:06] if you have time, it would be nice after your practice [10:11] to meditate if that's in your routine. Otherwise, you can [10:16] go off on your day. And feel a little more ready for it. [10:20] Thank you, namaste. 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