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The Best Morning Yoga Routine: Boost Your Energy and Mood

May 12, 2021

It's essential to get your mood right in the morning because it sets the tone for your entire day. If you want to start your day off right, then we recommend trying some yoga as part of your waking up routine.

Most people don't do yoga first thing in the morning because they think it takes too much time and effort to be worth it. This isn't true at all!

We have a bunch of quick and easy poses here that are great for beginners and can help improve your mood quickly so you can feel more energized throughout the rest of your day.

Here are some of our favorite Morning Yoga poses for beginners and for the seasoned Yogi.

Choose just a couple poses and do a 15 minute morning yoga; it will leave you feeling refreshed and ready to tackle anything!

What are the benefits of practicing yoga in the morning?

Having a morning yoga routine is a great way to start the day. It will help you wake up, feel more energized, and stay focused throughout your day.

Morning yoga helps reduce stress levels in your body, allowing you to have a better mood all day long. It also boosts serotonin levels which can improve your memory and concentration skills at work or school too!

What makes a good morning yoga routine?

A morning yoga routine should be short and sweet, only about 15-30 minutes. The best time to do yoga is first in the morning because it helps you feel energized all day long.

Yoga also aids in strengthening your muscles which can help with things like posture or digestion.

Here are some great poses that will make a good quick morning yoga routine so go grab your yoga mat!

Cat Pose & Cow Pose

Cat cow pose is an excellent warm-up to your morning yoga because it helps you stretch your spine and back. Cat cow gives a perfect little core workout as well.

  1. Begin on all fours, with a neutral spine.
  2. Lift your head and chest away from the ground so that you are looking at the ceiling (Cow pose).
  3. Slowly arch your back upwards to create a curve in the spine like an angry cat's tail until it reaches toward the sky (Cat pose).
  4. Move through both poses a few times.

Downward dog

The downward-facing dog is a beautiful morning yoga practice because it stretches your hamstrings, glutes, and back. The downward dog also strengthens the upper arms, triceps, shoulders, and chest muscles.

Downward dog can be modified for beginners by bending knees or placing a block in front of them to help with balance.

  1. Start on all fours then tuck your toes under so that you are balancing on the palms and the balls of your feet.
  2. Flex your toes to press into the mat for more stability then straighten up so that you are balancing on two hands and two feet with a flat back, head in line with spine.
  3. Make sure you don't push too hard or lean backward as this will create tension in neck muscles.
  4. Breathe

Child's Pose

The child's pose is traditionally done to rest after difficult stretches.

The benefits of this yoga pose are that it is good for stretching the back, opening up hips, relaxing muscles, and relieving stress and tension in the neck or shoulders. 

  1. Start on hands and knees with toes tucked under your body
  2. Lower yourself onto your shins so that you are resting on your forearms or elbows.
  3. Settle into this position by relaxing completely through your hips and spine while looking downward, eyes either closed or cast down toward earth to help relieve tension from neck muscles.
  4. Breathe deeply in the child's pose.
  5. Hold up to five minutes if desired.


The plank yoga pose is an outstanding yoga pose for beginners. The benefits of the plank are that it is an easy position to do and can help tone muscles all over your body.

  1. Place hands on the ground as shoulder-width apart beneath shoulders, fingers pointing forward or in a "V." 
  2. Balance weight evenly between palms and toes, lifting hips off the mat while keeping legs straight, so the back forms a flat line from head to heels.
  3. Hold this position for up to five minutes if desired.
  4. Remember to focus on your breaths.

Maintain good form by contracting stomach/buttocks, pressing feet down into the floor (not just resting), pulling shoulder blades towards each other when arms get tired.

Don't drop elbows or round the spine (be mindful of posture). Props may be used under the knees if desired.

If you just started your morning out with these 4 yoga poses, you will reap the positive effects of this mind-body exercise.

However, if you want the stretch to go a little deeper, then let's get into a more in-depth yoga practice for your morning.

Our Favorite Quick Morning Yoga Routine for Beginners

This next yoga sequence we will discuss could be your main morning yoga practice.

Sun Salutations

We are going to focus first on the Sun Salutations poses. This is one of the most popular yoga poses in the world.


It is a sequence of movements performed as one fluid movement to purify and energize your body, mind, and spirit.


The Sun Salutations pose aligns the spine releasing any tension or stress you may be held within your muscles. This is done by stretching them out slowly over time while building core strength.


This particular morning yoga practice also helps release toxins from our organs which leaves us feeling refreshed with more energy.


The mental and physical benefits of sun salutation are that it is a great morning practice and helps relieve stress. 


 You will feel more energetic, alert, focused, and cheerful as well. It's perfect for people who have trouble waking up in the mornings!


A sun salutation is a yoga sequence:

Prayer Pose

Stand tall with your feet together and your hands together at the center of your chest.

Inhale deep breaths through the nose and exhale slowly from the mouth, emptying out any remaining air to prepare yourself for a new breath of fresh oxygen.

Have your body stand tall with shoulder blades together, chest and upper body lifted, and head high looking forward.

Have your knees bent slightly to release tension in the lower back.

Upward Salute

Raise your arms overhead, palms facing each other, and fingers spread apart.

Inhale deeply through the nose. As you inhale, feel yourself grow taller upwards towards our sky with a slight bend in your back.

Standing Forward Fold

On your exhale, Sit on your heels with your feet flat on the ground.

Place your hands in front of your body and bend forward from your hips.

Keep a loose neck as your head hangs down slightly towards your knees.

Put your hands on your knees, shins, feet, or ground depending on your flexibility.

Remember to stay focused on deep breaths.

Low Lunge

Focusing on your breath, step your right leg back and place both hands flat on the ground.

Keep both knees bent and lower your rear knee towards or onto the ground.

Your left foot will be in-between both hands, toes pointed forward. 

Keep a flat back and straight spine; don't let your hips tilt from side to side. Engage core muscles as needed for stability during this pose.

Make sure that you look forward.

Keep focused on your breaths.


Keep focusing on your breaths as you start in a high plank position with your hands and knees flat on the ground.

Then, Shift weight to the right foot, bend your left knee while straightening it out behind you. 

Your body will be horizontal from head to toe when viewed from above. Engage core muscles as needed for stability during this pose.

Keep shoulders relaxed and do not round upper back too much even if that feels comfortable (as rounding may increase the risk of injury). Hold this stretch for about 20 seconds.

Knee Chest Chin

On your exhale, drop both knees to the ground, and bring your arms into your body. Then drop your chest and chin to the floor.

Keep your shins, stomach, and thighs lifted off the ground.


On your inhale, lift up your chest, press down into your hands, and extend the spine. Look at the ceiling as you do this to focus on keeping a straight back.

You may need to bend the elbows slightly if it is too difficult for the lower back.

Hold this pose for 20 seconds.

Downward facing dog

See downward dog above. Go into this position on your exhale.

Low Lunge

On your inhale, go back into the low lunge position.

On your exhale, repeat the step from above. Bring your foot back, keep your knees bent, and your front foot grounded.

Standing forward fold

On your exhale, repeat the step from above. Step your back foot forward to meet your front foot. Straighten your legs and bend at the hips.

Upward Salute

On your inhale, slowly lift your body up and bring your arms overhead, palms facing each other.

Prayer Pose

Exhale and bring your arms and body back to the prayer pose. 

What are other great morning yoga stretches to try?

The following poses are lower impact stretching that can be done as part of a morning yoga routine. 

Chair pose

The chair pose is an excellent stretch for the hamstrings and hips.

This pose involves standing with the feet hip-distance apart, then bending at the waist and reaching your arms out towards the ceiling. Hold for 30 seconds, then return to starting position.

Benefits: The chair pose helps relieve back pain by stretching out tight muscles in your lower back like those around your pelvis and spine's lumbar curve.

It also stretches stiff joints in your ankles and knees, which can be especially helpful if you spend lots of time sitting down or otherwise not very active.

Finally, it strengthens thigh muscles and those behind your buttock cheeks, so they're better prepared for more strenuous poses.

It is recommended that this pose be done after doing some stretches to stretch out tight muscles around the hips, inner thighs, and spine.

Half Lord of the Fishes Pose

This is a wonderful stretch for your body because it balances out your hips, opens up your spine and your lower back.

It is a great pose for reducing stress as well.

  1. Place the right foot close to the left buttocks and bend your right knee.
  2. Inhale and bring your right arm alongside your head.
  3. Start with exhaling and twisting your torso to the left. Your right elbow will be on the outside of your left knee. Reach for the floor just behind your leg. Once in this position, place both hands down on either side of yourself to support yourself during this pose.
  4. Look over your left shoulder, but don't strain the neck; twist from the belly, not from the neck.
  5. With each breath, draw your spine straight. With each exhalation, deepen the twist a little more.
  6. Keep your left foot flat on the floor.
  7. After performing this pose, take a slight twist to the opposite side for balance.
  8. Release the legs and repeat with the other side.
  9. Remember to focus on your breaths throughout.


All in all, there are many different benefits to morning yoga practice.

Some of the most important ones include stress relief and increased energy levels.

As well as these benefits, you can also enjoy improvements in your mood and sleep quality!

The best way to start off any day is with stretching and breathing exercises; it's never too late for this type of routine, either! So give yourself more time before work or school starts by doing a quick morning stretch at home.

You'll be surprised how much better you feel afterward!

We hope that we gave you an easy routine that you can repeat every day!


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