girl doing yoga warrior 1 pose

Morning Yoga: 10 Sequences to Start Your Day!

From the moment you open your eyes, a day can seem hectic. Getting up in the morning is hard. It really is. But easing it up with this morning yoga routine is the perfect way to wake your mind up and electricize your body to start the day! 

There is no better way to start a day than with yoga. Whether you feel the need to ground down or feel extra energized, these proper yoga sequences can help you tune into your breath and body.

Yoga is the primary resource of flexibility and peace. It does not only improve your body stretch and increase your strength; it can also help boost your energy levels, aid in weight management, and reduce stress & anxiety

According to a study published in Plos One, mind-body therapies like yoga have the potential to boost your immune system and reduce inflammation, which simply promotes a healthy gut. 

Yoga is one of the best workouts out there because not only are you getting its vast list of benefits—enhanced strength, balance, and flexibility, more space in your body, better heart health, managed stress, back pain relief, etc.—but practicing it in the early morning can also help with your sleep and overall mood

Whether you’re new to yoga or an advanced yogi, here is the perfect morning yoga routine flowing through beginner poses to advanced yoga sequences through the end. 

Time: 15 minutes

Equipment required: Just a yoga mat.


  1. Engage with this morning yoga routine, pose to pose, holding and breathing as mentioned.
  2. Keep your movement slow and gentle in case you want to feel calm throughout the day.
  3. Keep your movement quick and heated in case you want to feel energized throughout the day.

Yoga can help you achieve whatever the mental and physical state is that you desire! 

Let’s begin with our morning yoga routine. 

1. Child’s Pose 

The Child’s Pose is the most fantastic way to start your yoga routine as it allows you to reconnect with your breath and releases tension in your back, shoulder and chest. 

More benefits of the Child’s Pose include: 

  • It calms the mind and normalizes circulation throughout the body.  
  • It helps alleviate stress and anxiety.
  • Relieves neck and lower back pain when you perform it with head and torso supported.
  • Gently stretches the thighs, hips, and ankles, along with lengthening the spine.
  • A recommended pose if you have dizziness. 

How to do this: 

  1. Begin by getting on all fours on the mat.
  2. Spread your knees wide and position your big toes in a way they’re touching. 
  3. Lift your buttocks slightly, and stretch your arms over your head with your stomach falling between your thighs and forehead, dropping towards the floor.
  4. Extend your arms in front of your body with your palms on the floor.
  5. Take deep in and out breaths here.

Muscles Worked: 

  • Lower back, shoulders, chest, hips, thighs, ankles, and lats

2. Cat-Cow Pose

Ideal for those with frequent back pain, this yoga pose is known to improve posture and balance. The Cat-Cow pose is the incorporation of Marjaryasana (Cat Pose) and Bitilasana (Cow Pose). Both of the poses are paired together for a gentle, flowing breath-synchronized movement. 

More benefits of the Cat-Cow Pose include: 

  • It relieves stress and calms the mind. 
  • It increases coordination and creates emotional balance
  • Strengthens and stretches the spine and neck, along with hips, abdomen, and back. 
  • It massages and stimulates organs in the stomach, such as adrenal glands and kidneys.
  • abdomen, and back
  • It massages and stimulates organs in the stomach, such as adrenal glands and kidneys.

How to do this: 

  1. Again, begin by getting on all fours on the mat with hands directly under shoulders and knees under the hips.
  2. Keep your back straight (like a tabletop) and your spine in a bland position. Let your neck be long and your eyes free, looking towards the floor.
  3. Once you’re in this table pose, start with moving into the Cow Pose. Inhale and arch your spine, allowing your stomach to fall towards the ground while your head comes up and back. Hold this position for 10 seconds. 
  4. Now start switching to the Cat Pose by exhaling and pushing your spine up towards the ceiling. Engage your abs in the movement, and allow your head to fall toward your chest. Hold this position for 10 seconds. 
  5. Repeat for five to ten slow breaths or about one minute.
girl doing morning yoga with the cat cow pose
girl doing morning yoga with the cat cow pose

Muscles worked: 

  • Lower back, rectus abdominis

3. Happy Baby Pose

This pose can provide you with significant relief to the lower back pain or discomfort when performed correctly. You can stretch your lower back and hips more directly with this posture. 

More benefits of the Happy Baby Pose include: 

  • Openly stretches hips, inner thighs, and groin.
  • It also calms the brain and helps in relieving stress & fatigue.
  • Stretches and soothes the hamstrings and the spine.
  • Releases lower back and sacrum

How to do this: 

  1. Begin by lying flat on your back on the mat.
  2. Bend your knees into your belly while gripping the outside of each foot with the corresponding hand. In case you find it difficult to grab your feet, try looping a belt over each sole and hold on to the ends of it.
  3. Open your knees a little wider than your torso and try bringing them towards your armpits. 
  4. Flex your heels and ankles. Lengthen your spine as you bring your things into your torso. 
  5. Hold this posture for 30-60 seconds or 5-9 breaths. 
  6. Enjoy this lush position as you start slowing down your heart rate. Exhale and release the feet back to the floor. 
girl doing yoga with the happy baby pose

Muscles worked: 

  • Inner thighs, hamstrings, groin, hips, and back 

4. Cobra Pose

Are you stressed out and sick of that stiff, achy back? Not only does the Cobra Pose stretch your shoulders, chest and abs, it also strengthens your arms and butt. 

More benefits of the Cobra Pose include: 

  • Stretches muscles in the shoulders, chest, and abdominals while decreasing stiffness of the lower back.
  • Increases flexibility
  • It is also known to improve menstrual irregularities.
  • Firms & tones the buttocks
  • Elevates mood and relieve stress and fatigue
  • It opens the chest and clarifies the heart and lungs’ passages while easing the symptoms of asthma.
  • Improves digestion
  • It also improves the circulation of blood and oxygen, primarily through the spinal and pelvic regions. 

How to do this: 

  • Begin by lying flat on your stomach on the yoga mat. Ensure your feet are together and pointed with the tops of them against the floor.
  • Continue by planting your palms on the mat, below and slightly outside your shoulders.
  • Inhale and begin to straighten your arms, pushing through the tops of your feet into the mat.
  • Lift your chest off the floor and push your shoulders back. Tilt the head back until your chin points forward, and the neck is compressed.
  • Stop straightening your arms as soon as your pelvis lifts up a little off the ground. Breathe in and hold the pose here for up to 30 seconds. 
  • Exhale. Bend arms, lower your navel to the mat, following with chest, then shoulders, and forehead. 

    girl doing yoga with the cobra pose

Muscles worked: 

  • Gluten muscles, abdomen, things, biceps, hip joints, and shoulders. 

5. Chair Pose

A challenge to your balance, Chair Pose is excellent for strengthening your legs, back, and shoulders. 

More benefits of Chair Pose include: 

  • Excellently tones your leg muscles
  • It stretches the chest and shoulders while strengthening hip flexors, ankles, calves and back. 
  • Reduces the symptoms of flat feet
  • It also stimulates the heart, abdominal organs, and diaphragm. 

How to do this: 

  1. Stand with your big toes touching and heels slightly apart. Inhale and feel yourself rooted to the ground.
  2. Exhale and extend your arms directly overhead, begin to sit back into your hips, and bend your knees. Stop right when your thighs are parallel to the ground. 
  3. Let your shoulder blades relax down your back and stay in this posture for 5-10 deep breaths. 
  4. To come out of the pose, inhale and straighten your knees, exhale and release your arms back to the side. 
girl doing morning yoga chair pose

Muscles worked: 

  • Complete legs, spine, arms 

6. Downward-Facing Dog Pose

One of the most classic yoga poses, the Downward Dog stretches the shoulders, hamstrings, calves, and feet while also strengthening your arms and legs. 

How to do this: 

  1. Begin with getting on all fours with your knees directly underneath your hip and your hands directly underneath your shoulders. Inhale.
  2. Make sure your palms are firmly rooted onto the mat and your fingers spread. Now exhale and lift your knees away from the floor, pushing your heels down towards the mat while raising your tailbone towards the ceiling. Remember not to lock your knees.
  3. Form the shoulder blades onto the back, release the neck and extend your heart towards the thighs. 
  4. Hold this pose for five long breaths and then rest in the child’s pose. 
girl doing downward dog yoga pose

Muscles Worked: 

  • Arms, shoulders, abdominals, legs, spine, hips, hamstrings, calves, quadriceps, and ankles.

7. Side Bends

While bringing balance to the entire body, Side Bends lengthen the abdominal muscles, hips, thigh muscles, and improve the spine’s flexibility. 

How to do this: 

  1. Begin by standing straight on the mat with feet hip-distance apart and parallel. Extend your arms up overhead with your hands interlaced.
  2. Inhale and lean over from waist to left side.
  3. Hold for 5-10 short breaths, then push through your feet to return to the standing position. 
  4. Repeat the same posture on the other side. Perform three rounds on each side. 
girl doing morning yoga side bends pose

Muscles Worked: 

  • Arms, shoulders, waist, spine, and legs

8. Warrior I

One of the best yoga poses to strengthen your shoulders, arms, legs, ankles, and back. Other than that, it also improves focus, balance, and stability. 

How to do this: 

  1. Begin with standing straight on the mat with your feet together and arms at your side. 
  2. Step forward with your left foot into a lunge while keeping your right leg straight and turning your left foot at a 45-degree angle. 
  3. Extend your arms above your head and stretch your body. 
  4. Next, squeeze your shoulder blades together and down, and lift your head to look up at your fingertips. 
  5. Hold for 5-10 short breaths and come back to standing. Repeat for three to five times.

girl doing yoga warrior 1 pose

Muscles worked: 

  • Abdominals, hamstrings, and quads. 

9. Bridge Pose

Use the bridge and strengthen your posterior chain or the backside of your body. It also helps in calming the brain and alleviating stress and mild depression. 

Additionally, the bridge Pose rejuvenates tired legs, improves digestion, and also relieves menstrual discomfort when done supported. 

How to do this: 

  1. Begin with lying your back on the mat with your knees bent and feet flat. 
  2. Place your arms at your side while your palms touch the ground. 
  3. Inhale. Then exhale and push up through your feet, pushing your pelvis up towards the sky. 
  4. Hold for 5-10 short breaths and lay back to the initial position. Repeat this pose three to five times. 
girl doing yoga bridge pose

Muscles worked: 

  • Hamstrings, glutes, and quads

10. King Pigeon Pose

At the more advanced level, the King Pigeon pose is an intense version of the Pigeon pose that helps stretch the entire lower body. It is mostly known for enhancing the working of urinary and regenerative frameworks of the body. 

More benefits of King Pigeon Pose involve:

  • Opening up the mid-section of the body.
  • Reinforcing the crotch.
  • A profound stretch that calms the body of anxiety and tension. 

How to do this: 

  1. Assume the standard Pigeon Pose with your left knee bent in front of you and the right leg extended behind. 
  2. To switch to the King Pigeon pose, bend your right knee and bring your foot up towards your back.
  3. Grip on to your right foot with your right hand in a way your hand grabs the top of your foot. 
  4. Also, remember you’re bending with your thoracic spine (mid-back) and not your lower back. 
  5. If your shoulder feels ready and comfortable, keep the grip tight on your foot and slowly rotate your shoulder to flip your grip. 
  6. Once you do this, move on to opening your chest and shoulders by pressing your foot into the hand. 
  7. If you’re comfortable in this extreme posture, bright your left hand to the right foot too, and complete the full expression. 
girl doing morning yoga king pidegeon pose

Muscles worked: 

  • Thighs, groins, and abdomen. You can feel it significantly in specific hip and upper-leg muscles, such as TFL (tensor fasciae latae), psoas, piriformis, and gluteus maximus. 

Morning Yoga FAQ

Morning Yoga has the potential to make the rest of your day, however you want it to be. This is why following this incredible morning yoga routine can help set you up for success no matter what state you rise into or what problems the day has for you. 

In fact, more and more studies every day are proving how practicing yoga can be the way to optimizing your mind, mood, and health! The best thing about it all is that these morning yoga sequences only take less than 15 minutes of your day and can be done in the comfort of your own home. 

Here are some frequently asked questions about morning yoga that you may want to take a look at: 

What are the benefits of morning yoga? 

There are literally unlimited benefits of yoga, and when done as the first thing in the morning, it can be conducive and beneficial for your mind and body. Here are some such benefits of morning yoga: 

  • Improved mental Health
  • Improves flexibility, strength, and balance
  • Promotes better sleep
  • Incredible for improved heart health

How does moringa yoga help?

When you practice yoga every single morning, it allows the body to be habitual of switching off the sympathetic “fight or flight” stress response and instead dive into the healing benefits of your parasympathetic nervous system. 

This simple tap increases the health of both body and mind immensely!

How do I start a morning yoga routine?

Create a slot in your daily schedule for early morning yoga, doing it every morning or three-four times a week so that you can establish consistency. 

It is effortless to wake up early in the morning if you typically wake up at the same time every single day and repeat the same activities. 

Get to bed on time, every night. 

Is 20 minutes of yoga a day enough?

Just 15 minutes of yoga every day can start changing the chemistry of your brain and improving your mood cosmically. 

It is shown in a study that the brain’s gamma-aminobutyric (GABA) levels are higher after practicing yoga. In simple terms, higher GABA levels mean lower levels of depression and anxiety. 

Should you do yoga before or after breakfast? 

The best time to do yoga is early in the morning. But no matter how early it is, we highly recommend having breakfast before yoga that can give you enough energy to bend, twist, turn and stretch into different moringa yoga sequences!

Not eating at all or doing yoga on an empty stomach could lead you to lose focus and get distracted easily. A simple tip is to have a small breakfast rather than a large one.

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