Today I want to share something that has made my life so much better over the last few years. It’s morning yoga. I love it. We’ll take a look at some of the best morning yoga stretches and a yoga flow (well, 3 of them) to do in the morning plus the benefits of morning yoga. Most of the yoga poses and the yoga routines at the end are suitable for beginners, can be done at home and take 10 minutes or less!
Okay, I’ll admit it. As a mom of an almost 2-year old, most days I don’t have the energy to lift my finger and do a “proper” workout in the morning. I feel really good after, but I simply can’t seem to motivate myself upfront to do anything jump-y or more intense when I wake up. Luckily, there’s always that little morning voice that tells me: You can still do some yoga.
And then I say: Well, you’re also right. I don’t feel like it, but I can use a stretch.
Sometimes I trick myself and do a 10-minute yoga sequence from Youtube. And it turns out to not be a stretch sequence, but power yoga. The one you do for weight loss. Oh, man. But too late, I’m 10 minutes in, so I might as well finish that thing. And I also kinda started feeling awesome already. Maybe I don’t just need stretches.
And then once that whole monologue and the yoga routine is done – I’m so happy I did it. I did something really good for my body and mind and it’s only 6:30AM.
I’ve been practicing yoga for years now and because I know how precious it is, I try to always make time for a short yoga sequence in the morning. Before we get to my favorite yoga poses and the 3 short, but magical morning yoga videos, let me share the yoga benefits I’ve experienced until now.
Morning Yoga Benefits
Open. Your body’s probably very tight in the morning and most of us are sitting for long hours every day, believe it or not, 10 minutes of stretching in the morning can make you feel brand new.
Pain Relief. If you’re like me and struggle often with back and neck pain, you’re about to find out how truly healing 10 minutes of yoga can be. Practicing in the morning will reduce pain and make you less grumpy, so you can actually use the day and not just complain about that discomfort.
Yoga can wake you up. Some of the stretches below are energizing poses that can raise your heartbeat and your blood pressure, and make you feel more awake. (also caution to everyone with high blood pressure!)
Yoga calms down your mind. If you’re starting the day thinking about the million things you have to do, what can go wrong and the things that scare you – doing yoga is a great way to break that off and to focus on something else – your body, your health, the things that are good in your life. Practicing for 10 minutes every day definitely makes me more positive and happy.
Disclaimer: Please consult a medical professional before starting this or any other new exercise regimen.
Morning Yoga Stretches
1. Downward Facing Dog
Downward facing dog is a very popular yoga pose and for a good reason. It stretches the entire back of the body (shoulders, hamstrings, calves), lengthens the spine, strengthens your arms and legs and calms your mind. For tips and a great demonstration, watch the above video by YogiApproved.com.
2. Warrior 2
Warrior 2 is another one of those yoga poses we all know. It’s a very empowering pose that can improve focus, strengthens your legs, shoulders, arms while stretching your thighs and ankles. Watch the video by Yoga With Adriene for some great tips and a video demonstration.
3. Reverse Warrior
A wonderful pose to do after Warrior 2 is Reverse Warrior. This yoga pose is energizing, boosts self-esteem, opens your chest, the entire side of the body and strengthens your legs. For a quick tutorial, watch the above video by Yoga by Candace.
4. Side Angle Pose
Side Angle Pose is probably one of my favorite yoga poses to do in the morning as it stretches the entire side of the body, opens the inner thighs, strengthens the legs, increases flexibility and energizes. Watch the video by Yoga With Adriene for details on proper form.
5. Low Lunge
The low lunge allows you to stretch your hips, thighs and improves balance and focus. If you’re spending a lot of time sitting or are a runner, you’ll truly appreciate this pose. For a great video demonstration with more details and tips, make sure to watch the Gaia video above.
6. Thread The Needle
This is such a beautiful yoga stretch to do in the morning, especially if you have back issues. It opens your shoulders, neck, and back and improves the flexibility of your spine. For a great tutorial, watch the video by Gaia above.
7. Seated Spinal Twist
This seated yoga pose opens the shoulders, improves mobility and flexibility of the spine and can help improve posture. It’s also a twisting pose, which is said to help detox your body. For a tutorial, watch the short video above by expertvillage.
8. Camel Pose
Camel pose is a back bend and as such opens the entire front of your body – your chest, your abs, your thighs and hips. This pose is probably not for everyone, but it’s very energizing and can improve posture. Watch the video by Yoga With Adriene for details on proper form.
Favorite Morning Yoga Routines (5-10 Minutes)
This is a small compilation of my favorite at home yoga flows to do after waking up. They all take 10 minutes or even less and stretch the entire body and get it ready for the day.
Morning Yoga By YogaTX
This yoga routine by YOGATX is probably my favorite type of exercise. It’s such an opening and calming sequence. And it takes 10 minutes.
10-Minute Morning Yoga Stretch
I actually started doing this stretch routine by Yoga with Kassandra yesterday, but I love it so much! I wanted to try something new and this is just perfect – stretches the hips, the spine even the neck and shoulders.
5-Minute Morning Yoga
If you’ve woken up and notice you don’t even have 10 minutes to exercise, you can still do this simple 5-minute yoga sequence by Yoga With Adriene. No need for excuses. You can even do this routine as a break from work.