Ten minutes before your phone.

Not twenty. Not thirty. Ten. Before you check your messages. Before your day starts pulling you in every direction.

Ten minutes is enough. It's enough to get the blood moving, to wake up your spine, to tell your body we're up now. It's not a workout. It's a reset.

The routine

Cat-cow (1 minute): Wake up the spine. Ten rounds.

Downward dog (1 minute): Pedal your legs. Hamstrings tight from sleeping.

Sun salutations (3 minutes): Three rounds. Warm up the whole body.

Pigeon (2 minutes): One side, then the other. Hips tight from sitting.

Child's pose (1 minute): Rest. Breathe.

Seated meditation (2 minutes): Close your eyes. Notice your breath.

Why before the phone

The second you pick up your phone, your brain is working. It's reading, responding, planning. Ten minutes before that — ten minutes that are just yours — changes the rest of your day. Try it for a week.

What you don't need

You don't need a fancy outfit. You don't need an hour. You don't need to feel flexible. You just need to unroll the mat and start. The rest follows.