Morning yoga is a great way to begin your day. Yoga poses are best practiced in the morning to prepare your mind and body for the day. You may need more time to practice yoga in the morning or be too tired at night. You can relax your body, release tension and stress, and calm your brain with a few yoga poses and stretches. We’ve collected 18 morning yoga poses and stretches to help you positively start your day.
Morning Yoga Tips
Warm up your body slowly with rhythmic movements.
As you get closer to the deeper stretch, gradually increase your effort.
Try out different Asanas and find your best energizing Yoga routine.
It is more energizing to move faster in Vinyasa style.
Include a few minutes of pranayama, such as breaths of fire.
Take slow breaths, no matter how fast you practice.
Yoga benefits are best received by practicing regularly and following a 15-minute morning routine.
After your morning postures, place the most energizing asanas at the end.
Practice morning yoga in bed if you find it difficult to wake up.
Morning yoga poses and stretches
Some of the best morning yoga poses and yoga experts suggested stretches. Use this morning’s yoga poses and stretches to help you get moving and start the day feeling refreshed. Yoga can be done anywhere. All you need is some space and the desire to achieve a healthier mind and body. You can choose from simple poses you can perform at home or work up to more challenging routines. For detailed instructions, click on the photos of each pose.
Mountain Pose / Tadasana
Mountain Pose is a great way to begin your morning practice. Carrie Froggett, teacher and co-founder of the Frog Project, notes that the pose is “basically a meditative posture, but because it’s standing, your body is active.” I enjoy the challenge of trying to relax and use as little physical effort as possible. The benefits of this exercise are excellent, even though it looks simple. This is a game-changer in the morning.
Froggett suggests holding your hands in prayer to “inspire a sense of faith, acceptance, and commitment.” You can also use this pose to meditate, allowing you to “take a few moments to reflect, to set an intention for tomorrow, or to let go of anything that may have been on your mind overnight.” It can also leave you feeling more energized, ready for the day, and with creative and new ideas that you can take into your day.
Cat and Cow Pose / Marjaryasana and Bitilasana
It is essential to awaken your spine by alternating between cat pose and cow pose. Yoga teacher Eloise Skinner says that a long sleep can make your neck and back stiff and immobile. The cat-cow pose transition can help to restore some movement to your body.
Balasana / Child’s pose
Child Pose is one of the most accessible poses to incorporate into your morning routine. OriGym Yoga instructor Annie Williams says the pose relieves stress and anxiety. The Child’s Pose is a great way to release tension from the shoulders, back, and chest. It also normalizes the circulation in the body. This is important for the optimal performance of our bodies.
Hero pose / Virasana
Hero is a stable, basic pose to begin your morning routine. Shaw Academy Tanya Shiels suggests this pose because it’s “great for improving posture and a deep stretch of the quads and knees and ankles, which feel stiff and sore early in the morning.” Starting the morning in Virasana helps you set your intentions for the day. Place your palms facing up and rest your hands on the knees. This is a gesture to receive what the day will bring. Combining this with heating Pranayama can be a great way of connecting with your body.
Downward Facing Dog pose / Adho Mukha Svanasana
Downward Dog is a great pose to incorporate into your morning routine. This classic yoga posture strengthens your upper body and improves circulation. It also helps you to wake up by bringing fresh oxygen into the brain. Skinner loves how posture creates space at the back of the head and spine while stretching the legs. In this position, you can pedal your feet to add energy and movement to your hips and legs.
Sun Salutation A / Surya Namaskar A
The sun salutation sequence will help you feel the sun’s warmth and energy. Shiels notes, “Surya Namaskar is an important aspect of Ashtanga Yoga, which is usually practiced before breakfast.” This dynamic sequence will warm your body and increase your flexibility and strength. It will also leave you feeling energized throughout the day. Shiels says that it is common to repeat Surya Namaskar for 108 repetitions. Even a few rounds will bring you energy and positivity to greet your day.
Cobra pose / Bhujangasana
Hold the Cobra position for a few breaths if you need to be creative and confident. This backbend compresses your kidneys while opening the chest. It is a great way to start the day. Froggett advises her students to skip their morning coffee and perform a backbend instead. You will have more energy and be ready to face anything with your dancing.
Bhunjangasna strengthens and tones deep muscles in the back to help maintain good posture. Froggett says, “Backbends stimulate your body, generating feelings of confidence, self-esteem, and willpower. This pose has the added benefit of gently pressing the abdomen and pelvis. This stimulates your digestive system. “Best done on an empty tummy.”
Low Lunge pose / Anjaneyasana
Include a low lunge variation in your morning routine if you spend much time at work. Grace Woinicz is the CEO of The Brilliant Kitchen. She says that common lunge poses are energizing and help to strengthen your hip flexors. It also stretches the arms, torso, and legs. Doing this pose in the morning is best before you head to work. This will prepare you for a busy day. Use one hand to gently pull the back foot toward the hips for more hip and leg stretch.