An expert yoga teacher says this 10-minute routine will "improve your circulation, flexibility and strength"

Yoga boasts a long list of mental and physical benefits, and it can be done with minimal equipment. It's the perfect option if you’re looking to add some mood-boosting movement to your day.

To get you started, here’s a 10-minute routine from 500-hour yoga instructor and Breathing Deeply Yoga Therapy lead teacher Brandt Passalacqua.

"This yoga sequence can help improve your circulation, flexibility and strength, while also honing your mental concentration and inner peace," he says.

"Of course, the best yoga routine for you will depend on your unique body, goals and limitations. But if you want to give a 10-minute yoga routine a try, this can be a great way to help energize you in the morning or any time throughout the day."

How to do Brandt Passalacqua’s 10-minute yoga routine

Perform the moves below as a sequence, aiming to transition smoothly between them and holding each one for the prescribed amount of time. If you’re new to yoga, work with your body and adjust the time held in each pose as you need.

1. Mountain pose

Time 1 minute

• Stand upright with your feet together, your arms held slightly out from your sides and your palms facing forward. Make sure your weight is equally distributed throughout your feet and your shoulders are down away from the ears.
• Take your awareness to the connection between your feet and the floor and the sensations in your body and your breath.
• Hold this pose for one minute.

2. Forward fold

Time 1 minute

• From mountain pose, move into a forward fold by hinging at your hips so your torso comes down toward your legs. Stop at a position that’s comfortable for you.
• Your arms should hang down towards the floor. If you need to, you can soften your knees slightly in this position.
• Hold this position for one minute.

3. Downward-facing dog

Time 2 minutes

• From your forward fold, bend your knees, place your hands on the floor and walk them away from you slightly. Your body should now be in an inverted V shape with your hips up and spine straight.
• Bend the knees if you have tight hamstrings.
• Hold this position for two minutes.

4. Cat-cow

Time 2 minutes

• From there, lower your knees to the ground so you’re on all fours, with your knees directly beneath your hips and your hands underneath your shoulders.
• Arch your lower back towards the floor, lift your chest and chin and tip your head back to get into cow pose. Hold this position for about 30 seconds.
• Round your back upward and tuck your chin to get into cat pose, and hold this for about 30 seconds.
• Repeat this sequence one more time, so you spend two minutes in total alternating between the two poses.

5. Crescent lunge

Time 1 minute

• From all fours, step your left foot forward between your hands so your left knee is at roughly a right angle.
• Slide your right foot backward slightly until you’re in a high lunge, and as you do this raise both arms straight up toward the ceiling. You can tilt your torso back slightly, if it feels good and you have the stability and flexibility to do so.
• Hold this position for one minute, then switch sides.

6. Child’s pose

Time 2 minutes

• Return to all fours.
• Sit back onto your heels, then reach your arms forward onto the floor, palms down. If you struggle to do this, you can widen your knees to allow more space for your torso to fall forward.
• Slide your arms out in front of you until your forehead is resting on your yoga mat. If you struggle to do this, you can put a yoga block or towel under your forehead so it has something higher to rest on.
• Hold this position for two minutes while observing the movement of your breath.

Need something soft and supportive for your practice? Our guide to the best yoga mats can help