Start with three rounds of cat-cow to warm the spine. Move to a standing forward fold, holding for five breaths. Come into low lunge on each side to open the hip flexors. Finish with a seated spinal twist on each side and two minutes of supine relaxation.
The goal of a morning practice is not athletic performance but creating a transition from sleep to wakefulness that is calm rather than rushed. Ten minutes every morning outperforms one-hour sessions twice a month.