Morning Yoga Poses

Want to give your morning routine a boost but don’t have the extra time for a full workout or yoga practice? You’re in luck! Five minutes is all you need to incorporate these five simple yoga poses into your morning. Morning yoga can boost your energy levels and reduce stress! Practice these five morning yoga poses as you roll out of bed each morning to feel more energized all day. Your body and mind will thank you!

These yoga poses are appropriate for all levels. No super flexibility or yoga knowledge required.

Start by sitting up on the edge of your bed and take a couple deep breathes to get you going. Take a long inhale and a long exhale, allowing fresh oxygen to naturally wake up the body. Find whatever organic movement feels good; maybe a few neck or shoulder rolls. Now, let’s begin.

Extended Child’s Pose

woman morning yoga poses start day child poseRoll out your mat and ease onto your hands and knees. Place your knees as wide as your yoga mat and touch your big toes together. Rest your hips down and back, as you reach your hands out in front of you. Place your forehead on the mat, if it allows. Inhale deeply and feel your back stretch. Exhale completely and release into the mat. Take five full, slow breathes here. Reach your hands out further for more of a stretch in the side body and the back. Find ease here and maybe use this time to set an intention for the day or recite a mantra quietly to yourself.

Cat Cow

woman morning yoga poses cat cow start your dayTaking your time, rise back up to your hands and knees. Place your knees directly in line with your hips and your hands in line with your shoulders. Make sure your back is in a straight, flat line. Allow your head to fall in alignment with your neck and shoulders, creating one flush line from your tailbone to the top of your head. On an inhale, drop your belly, open your chest and lift your gaze. On an exhale, arch your back like a cat and bring your chin to your chest. Keep your hands and tops of the feet firmly planted on the ground as you take five breath cycles, moving your body with your breath.

Downward Facing Dog

woman morning yoga poses downward dogCome back to a neutral spine and take a deep breath. On an exhale, curl your toes under and push up into downward facing dog. Push away from the ground with your hands and be sure to press into the mat with all five fingertips to take pressure out of your wrists. Lift your hips high and release your head to let go of any tension in the neck and shoulders. Don’t worry if your heels don’t touch the ground, just petal your feet back and forth, stretching through the back of the legs. Remember to keep breathing. Move nice and slow. Continue for five inhales and five exhales.

Standing Forward Fold

woman morning yoga posesOnce you’ve gone through five breath cycles in Downward Facing Dog, walk your feet up behind your hands and into a Standing Forward Fold. Take a moment to really connect your feet to the ground, feeling all parts of your feet on the mat. Bend your knees slightly so you can fold deeper, and let your fingertips just graze the mat as you release your head and let your upper body relax. You should feel a nice release in the lower back and a nice stretch in the hamstrings. Take five slow breath cycles in and out.

Mountain Pose

woman morning yoga poses mountain poseAs you begin to inhale, gently roll up into a standing position. Move slowly and feel the breath and energy flow. With your feet firmly planted on the ground and a small micro-bend in the knees, engage your core and pull your pelvic floor up and in. Straighten your spine and find a light lift in the heart space. Set your gaze slightly out in front or close your eyes. With arms down by your side, hands open wide, take the deepest breath you can through your nose and exhale completely through your mouth. Repeat the breath cycles three times; inhaling positive energy and exhaling anything that is no longer serving you.

Bring your hands to your chest, palms together, and smile. You’re ready to start your day! Namaste.

Do you have favorite morning yoga poses? Share your favorite yoga morning ritual in the comments below.


  1. I’ve been trying to incorporate physical activity into my morning routine but have trouble making it to the gym with my schedule, this is perfect to do at home!

  2. @Sara Yes, indeed! Perfect gentle stretches to prep for the day. Let us know how the stretches went for you.

  3. @Sam That’s the best part–they are easy poses yet essential for a good start to the day.

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