Slow Morning Yoga to Start Your Day Calm and Energized

You’ve already heard that what you choose to do in the morning sets the mood for how the rest of your day unfolds. That doesn’t mean practicing morning yoga instead of scrolling Instagram means your coffee will brew itself and your workday will be undramatic.

Still, making time for yoga in the morning can be the difference between feeling grounded and calm or scattered and overwhelmed when challenges come your way. You’re creating an environment in which you prioritize taking care of yourself.

This morning yoga flow is designed for those days when you have a limited amount of time yet you want some grounding to help you approach your day with more ease.

Slow Morning Yoga to Start Your Day Calm and Energized

Practice this sequence before you move into the rest of your day. Notice whether it helps you feel a little calmer. You’ll be offered several variations for poses—as always, you’re encouraged to choose the version that best supports you.

1. Reclined Stretch

Lie on your back. Reach your arms overhead and draw your hands and feet away from each other. Then release. Wiggle your fingers and toes and slowly rock your head side to side.

2. Bridge Pose

Bend your knees and plant your feet on the mat about hip-distance apart. Rest your arms at your sides with your palms facing down. As you inhale, press into your feet, and lift your hips off the mat in Bridge Pose. As you exhale, lower your hips.

3. Knee to Chest

Draw your right knee toward your chest. Grasp your hands around your shin or the back of your thigh. Slowly draw a few circles with your knee in one direction, then the other. On an exhalation, lower your right foot to the mat. Repeat with your left knee.

4. Windshield Wipers

Exhale as you lower your knees toward the left (they don’t need to touch the floor). Inhale and point your knees toward the ceiling. Exhale as you draw your knees toward the right. Continue moving your knees side to side at your own pace.

5. Seated Side Stretch

Come into a comfortable seated position. Inhale and reach your arms overhead. Grab your right wrist with your left hand. Lean toward the left and gaze forward or toward the right. Stay here for several breaths. Inhale and reach overhead. Grab your left wrist with your right hand. Lean toward the right and gaze forward or toward the left. Inhale and reach overhead, then lower your arms.

(Photo: Courtesy Laia Bové)

6. Arm Stretch

Straighten your arms to the sides and press your fingertips against the mat or blocks. Relax your shoulders away from your ears. Inhale and draw your right ear toward your right shoulder. Exhale and return to center. Inhale and draw your left ear toward your left shoulder. Exhale and return to center.

7. Seated Backbend

Place your hands on the mat a few inches behind you with your fingertips pointing toward your hips. Shift some of your weight into your hands as you plant both feet on the mat with your knees pointing toward the ceiling. Reach your chest forward and lift your gaze. Breathe here.

8. Rounded Seated Stretch

Stay in Seated Backbend as you round your back and draw your chin toward your chest. Wrap your arms around your legs and lower your head toward the space between your knees. Breathe here and rock side to side if it’s comfortable.

9. Tabletop Circles

Come to your hands and knees. Move your hips and shoulders forward, toward one side, toward your heels, then toward the opposite side in a circular motion. Continue to draw a few circles. Pause and then draw circles in the opposite direction.

10. Gate Pose

From your hands and knees, straighten your right leg straight out to the side and plant your foot on the floor. Walk your hands close to your body, lift your chest upright, and reach your arms overhead. Lower your right hand to your right leg and reach your left arm overhead as you lean to the side in Gate Pose. Gaze forward or toward the left. Breathe here, then return to an upright position with your arms reaching overhead.

11. Gate Pose Forward Bend

From Gate Pose, walk your hands forward on the mat as you lower your chest. Rest your forehead on the mat or a block. Take a few breaths here.

Return to your hands and knees and repeat Gate Pose and Gate Pose Forward Bend on your  left side.

12. Chaturanga Variation

From your hands and knees, walk your knees a few inches farther behind you and tuck your toes. As you exhale, bend your elbows and lower your chest toward the mat.

13. Cobra or Upward-Facing Dog

As you inhale, straighten your legs behind you and bring your forearms to the mat and lift your chest in Cobra or straighten your arms and lift your chest in Upward-Facing Dog.

14. Prone Windshield Wipers

Exhale as you lower your chest to the mat. Stack your forearms, rest your forehead on your forearms, and bend your knees. Let your feet fall toward one side, then the other in prone Windshield Wipers. Take a few breaths here.

15. Downward-Facing Dog

Press your hands into the mat beneath your shoulders,  return your feet to the mat, tuck your toes, and lift your hips in Downward-Facing Dog. Take a few breaths here.

16. Toe Squat

Lower your knees to the mat. Keep your toes tucked and walk your hands to your thighs and sit upright in Toe Squat. Take a few breaths here.

17. Kneeling Warrior 2 

Come to your hands and knees. Draw your right knee toward your chest and step your foot between your hands. Pivot on your left knee and swing your left foot toward the right side of the mat and tuck your toes. Lift your chest to face the left long side of the mat and reach your arms straight to the sides, gazing over your right fingertips toward the front of the mat in kneeling Warrior 2. Breathe here. As you exhale, bend your right knee a little more.

18. Kneeling Extended Side Angle

Lower your right hand to the mat or a block in front of your right ankle. Reach your left arm overhead  in kneeling Extended Side Angle. Gaze forward or toward your left hand. Take a few breaths here.

Come to your hands and knees. Repeat Chaturanga, Cobra, and Downward Dog or come straight into Warrior 2 and Extended Side Angle on your left side.

19. Half Standing Forward Bend

From kneeling Extended Side Angle with your left leg forward, plant your hands on the mat, tuck your right toes, and step your feet together. Reach your chest forward and place your fingertips on the mat or on blocks underneath your shoulders in Half Standing Forward Bend.

20. Standing Forward Bend

Exhale and fold forward in Rag Doll or Standing Forward Bend. Grasp opposite elbows and take a few breaths here.

21. Upward Salute

Inhale as you press your feet into the mat and roll up to standing. Reach your arms overhead and gently press your hips forward in Upward Salute.

22. Plank Pose

From Upward Salute, lower your hands to the mat and step back into Plank. For less intensity, lower your knees to the mat.

23. Chaturanga Variation

Bend your elbows and lower into Chaturanga or take your knees to the mat and bend your elbows as you lower your chest toward the mat.

24. Cobra or Upward-Facing Dog

Come into Cobra or Upward-Facing Dog. Take a few breaths here. As you exhale, come to your hands and knees or Downward-Facing Dog.

25. Pigeon Pose

Draw your right knee forward behind your right wrist and plant it on the mat. Straighten your left leg behind you in Pigeon Pose. You can place a block underneath your right glute for more support. Take a few breaths here.

Press your hands into the mat and come to your hands and knees or Down Dog. Lift your left leg, draw your left knee forward, and plant it on the mat. Straighten your right leg behind you in Pigeon Pose.

26. Waterfall Pose

Lie on your back. Reach your feet toward the ceiling and keep a slight bend in your knees. Rest your arms at your sides in Waterfall Pose. For more support, lift your hips and place a block underneath your sacrum (the lowest part of your back). Take a few breaths here, then bend your knees and plant your feet on the mat.

27. Supine Spinal Twist

Draw your knees toward your chest and lower them to the left side, keeping your shoulders on the mat. Place a block between your thighs for more support. Take a few breaths here, then return to center. Draw your knees toward the right side. Take a few breaths here. As you inhale, return to center.

28. Savasana

Lie on your back with your arms and legs resting on the mat in Savasana. Take whatever variation is most comfortable for you, perhaps placing blocks or a bolster underneath your knees. Remind yourself that no matter what happens today, you have the capacity to move through it.