There comes a point each year when exercising outside feels as unpleasant as dumping a bucket of ice water over your head. Instead of forcing yourself into the cold, moving your workout indoors can be a far more inviting option. This short eight-minute yoga routine is designed to reset your energy, lift your mood, and get your body moving—all without stepping outside.
All you need to do is roll out one of the best yoga mats and prepare to lengthen and strengthen your body. Created by Cathy Madeo, this calming sequence fits seamlessly into morning or evening routines. It focuses on gently mobilizing the hips, knees, ankles, wrists, and spine while encouraging a deeper connection between breath and movement. Below is how to follow the routine at home, along with its key benefits.
How to Follow Cathy Madeo’s Gentle Morning Yoga
“Start your day feeling grounded, open, and refreshed with this eight-minute gentle morning yoga routine,” says Madeo. “This class gradually warms the spine, shoulders, and hips through slow, mindful movements. You’ll move through reclining stretches, soft twists, and flowing kneeling poses to awaken the body while calming the mind. It’s ideal for busy mornings or anyone looking for a gentle start to the day.”
What You Need Before You Begin
One of the best things about this routine is that no equipment is required, although props are optional. You can keep a yoga block or resistance band nearby if you like extra support. Otherwise, as Madeo puts it, all you need is your mat and a few minutes to reconnect with yourself.
I Tried This Gentle Morning Yoga Routine — Here’s My Experience
Any chance to add yoga to my daily schedule is welcome. Mornings are usually rushed, with dog walks and coffee taking priority, so an eight-minute session felt manageable. It was just enough time to unroll my mat and wake my body up gently before the day fully kicked in.
The pace is slow and controlled, so if you prefer high-energy styles like power or vinyasa yoga, this routine may feel too relaxed. That said, the movements are still energizing, and because it’s so short, it works well as a warm-up or cool-down alongside another workout.
What stood out most was the clear and consistent instruction. The cues were easy to follow, which meant I didn’t need to keep looking at the screen. That allowed me to settle into the practice and stay present throughout the session—something I often miss when guidance is minimal.
I added light ankle weights, but beyond that, there was nothing to distract me from the movement itself. For anyone completely new to yoga, reviewing a beginner yoga guide beforehand can help you feel more prepared before stepping onto the mat.
The Long-Term Benefits of a Regular Yoga Practice
If you’re unsure whether this type of routine is right for you, research shows that consistent yoga practice can help maintain muscle strength, support flexibility, and preserve functional movement as we age—contributing to overall longevity.
Beyond physical benefits, yoga also encourages a sense of calm and can help reduce anxiety. It supports the body’s shift away from fight-or-flight mode and into the parasympathetic nervous system, often referred to as the rest-and-repair state.
