For early mornings

Before Coffee

The 10-minute morning yoga habit for complete beginners

by Elena Marsh

No mat. No equipment. No getting changed.

30-day plan
4 routines
28 illustrated poses
A chair version of every routine

Kindle · Large-type paperback Coming soon

Kindle Amazon Paperback Amazon

Why ten minutes

You do not need an hour. You need ten minutes, and you need to not have to think about it.

Every beginner's yoga plan assumes you will find forty-five minutes, a mat, a clear floor, a change of clothes and the willpower to do it before the day starts. That is why it lasts about nine days.

Before Coffee is built for the two square metres beside your bed. Ten minutes, in whatever you slept in, before you look at your phone. That constraint is the whole design: it removes the four excuses that end most morning routines, and leaves you with something you can actually do on a Tuesday in February.

Four weeks, four routines

Ten minutes each

Week 1 · Days 1–7

Wake

Entirely on the floor.

Week 2 · Days 8–14

Loosen

From the floor to standing.

Week 3 · Days 15–21

Strengthen

Adding load.

Week 4 · Days 22–30

Flow

Linking it all together.

Inside the book

Written for the stiffest version of you: tight hamstrings, cranky knees, no flexibility and no experience. Nothing in it asks you to touch your toes.

A complete 30-day plan
Every morning tells you exactly what to do, and gives you one thing to pay attention to while you do it.
Four ten-minute routines
Wake, Loosen, Strengthen and Flow, each one timed, sequenced and ready to follow.
28 illustrated poses
With setup steps, what you should feel, the mistake almost everyone makes, and an easier version of every one.
A chair version of every routine
For the mornings when the floor is not happening.
A chapter on why people quit
Habit design, missed days, cold mornings, travel, and what to do if you are simply not a morning person.
Quick reference cards
For all four routines, so you can leave the book open on the floor.

The author

Elena Marsh writes short, practical books for people who have tried to build a healthy habit before and watched it quietly collapse in week two.

She is not a yoga teacher. She spent a long time failing to establish a morning practice, worked out that the problem was never the poses, and wrote the book she needed: ten minutes, no equipment, beside the bed, before the day starts.

The details

Formats: Kindle ebook · Large-type paperback, 7 × 10 in
Language: English
For: Complete beginners
Plan: 30 days · four routines of ten minutes

This book is a general wellbeing guide and is not medical advice. Consult your doctor before beginning any exercise programme.