Yoga is a comprehensive physical and spiritual practice that combines body postures, deep breathing, and meditation to promote well-being. When practiced in the morning, yoga has the power to awaken the body, calm the mind, and make us feel more grounded.
As a Yoga Alliance certified teacher, I have had the pleasure of sharing the practice of yoga in several of Costa Rica’s most luxurious hotels in Arenal. But you don’t need to be surrounded by lush rainforest with the sounds of a babbling creek to take a moment in peace and solitude in the mornings.
For me, yoga in the morning is a way I can connect to my body and my surroundings in the present moment, no matter where I am. Usually, if I don’t make the time to connect with myself in the morning and focus my awareness on a holistic picture of health, I spend the entire day lost in thought and distraction.
In today’s information-heavy, digital-everywhere world, it’s easy to get caught up in the stress of daily life, leaving us feeling drained and disconnected. However, starting our day with a mindful yoga practice can set the tone for a more connected and energized day ahead.
In this article, we will guide you through a rejuvenating morning yoga routine designed to stretch stiff or sore muscles and cultivate mental clarity. This routine is accessible and adaptable to all levels of experience. By dedicating a few minutes each morning to a yoga routine, you’ll set a positive tone for the rest of your day, and perhaps for the rest of your life.
Benefits of a Morning Yoga Routine
There are a myriad of benefits to getting on the mat first thing in the morning. The virtues of setting a morning routine have been relentlessly espoused elsewhere, and although I have never, and probably will never start the day with a glass of lemon water (despite having a lemon tree in the yard), I still make time for my morning yoga routine. In fact, I look forward to precisely two things in the morning, 1) a homemade cappuccino with soy milk, and 2) a moment to stretch out my sore muscles.
As a surfer (and also a 30-something-year-old) I wake up most mornings with a stiff lower back, a kinked neck, and a bit of a sore wrist from too much time on the computer the day before. So whether your goal is to reduce stiffness and inflammation, minimize the effects of overuse and arthritis, or are focused on athletic conditioning, strength, and flexibility, there is a perfect morning routine for you just waiting to be discovered.
My exact routine changes every day depending on my mood and energy levels. As a warm-up for surfing, I’ll refer back to Surya Namaskar (Sun Salutations) for an energetic flow that’s good for promoting spinal flexibility. But no matter the sequence, there are three main benefits a morning yoga routine can provide.
- A morning yoga routine provides a fresh start to the day: Practicing yoga in the morning allows you to start your day with a sense of renewal. It provides a positive moment of pause, helping you carry a feeling of connectedness and groundedness throughout the day.
- A morning yoga routine increases productivity: Engaging in a morning yoga routine helps clear your mind, improves focus, and promotes mental clarity, setting you up for a productive day ahead. It also prepares the body for the day’s undertakings- whether surfing or commuting.
- A morning yoga routine boosts energy levels: Yoga poses, combined with deep breathing exercises, stimulate the body and mind, boosting your energy levels naturally. By awakening your body’s systems, yoga can leave you feeling more energized and ready to take on daily tasks (also linked to the aforementioned productivity benefit.)
How to Build a Yoga Morning Habit
I find creating a ten-minute-a-day habit is a lot easier to sustain than a sixty-minute habit. Start at ten and then after a few weeks, if it feels good, you can work up to 20 minutes, then possibly 30. Most people want to start their morning off on the right foot, but not show up late for work, so 30 minutes is a good goal for a morning workout routine.
For me, I vary between 10 minutes on low-energy mornings to 20 minutes when I’m feeling a bit more rested or ambitious. By maintaining a reasonable time frame for the mornings it makes it easier to meet my daily yoga goal. If I’m extra tired or low on time, I’ll even bring a cup of coffee to the mat. It may not be expert-recommended, but it’s important to find a routine that works for you and your lifestyle.
Find a Yoga Routine that Works for You
It doesn’t matter if you roll out of bed for some gentle stretches, or complete a strength-building vinyasa flow, the important part is that you find a routine that works for you, your lifestyle, your health goals, and your body.
If you prefer to practice on an empty stomach, then do so. If you prefer to have a light snack such as oatmeal, a smoothie, fruit, etc. then that’s okay too! The goal here should be to listen to your body and find what system feels effortless and joyful for you.
10 Poses for a Beginner’s Morning Yoga Routine
1. Sukhasana – Easy Pose
Sukhasana, also known as Easy Pose, is a simple and comfortable seated posture commonly used for meditation and pranayama (breathwork) practices. We start here for a moment to focus our attention on the breath, bringing in new energy with each inhale, and releasing tension on the exhale.
Personally, I like to begin my practice seated with a cup of tea nearby. I can also focus my attention on the tea- the aroma, the flavor, the warmth. I find taking a moment to appreciate and drink the tea in mindfulness feels like a luxury at the start of a busy day (rainforest optional).
Find a Comfortable Seat: Start by finding a quiet and peaceful space where you can sit comfortably. You can use a yoga mat or sit on a folded blanket, yoga block, pillow, or cushion to elevate your hips and provide support.
Cross Your Legs: Cross your legs at the shins, allowing your knees to fall naturally towards the ground. You can choose to place your left foot in front of your right or vice versa. The key is to find a position that feels balanced and comfortable for you. I typically switch the crossing of my legs after several minutes. If your hips are tight you can support the knees with blocks or pillows.
Lengthen Your Spine: Gently lift the crown of your head towards the ceiling. Imagine a string pulling you up from the top of your head, creating space between the vertebrae. Keep your shoulders relaxed and down, away from your ears.
Rest Your Hands: Place your hands on your knees or thighs, palms facing down or up. You can use any mudra (hand gesture) that resonates with you, but as mentioned previously, sometimes I just hold a warm cup of tea first thing in the morning.
Close or Lower Your Eyes: For a deeper sense of inward focus, gently close your eyes. This helps to minimize external distractions and directs your attention inward. Another option is to sit in front of a window and meditate on something natural, such as a nearby plant, or a morning sunrise.
Breathe Mindfully: Take slow, deep breaths, allowing your breath to flow naturally. Feel the expansion of your abdomen as you inhale and the gentle release as you exhale. Bring your awareness to your breath, using it as an anchor to stay present in the moment.
2. Seated Side Body Extensions
After taking a moment to feel grounded and notice any sensations in the body, it will feel natural to invite some movement into the posture. Start slowly and remain focused on your breathing.
From your seated position, you can start by sitting up tall, lengthening your spine, and engaging your core muscles. From here you can hinge at the hips, bending forward and stretching out through the shoulders. Reach towards the right, center, then left, and finally sit tall again. For seated side body extensions do the following:
Reach Your Right Arm Overhead: Inhale deeply and, as you exhale, reach your right arm up and over your head, leaning towards the left side. Imagine creating a long, diagonal line from your right hip to your fingertips.
Maintain Length in Your Spine: As you stretch to the side, focus on maintaining the length in your spine. Avoid collapsing or rounding your shoulders. Instead, imagine reaching your crown towards the ceiling, creating space and openness in your side body. You should feel the stretch along the right side of the body, from your hip to your fingertips.
Reach Your Left Arm Overhead: Inhale deeply and, as you exhale, now reach your left arm up and over your head, leaning towards the opposite side. Imagine creating a long, diagonal line from your left hip to your fingertips.
3. Seated Cat-Cow Pose
Sit Tall: From your seated position, inhale and sit up tall, lengthen your spine, and place your hands on your knees or thighs. Relax any tension through your upper back, spine, and shoulders. Enjoy the feeling of good posture.
Inhale for Cow Pose: As you inhale, gently arch your spine and lift your chest forward. Imagine drawing your shoulder blades together and opening your heart towards the front of the room. Lift your gaze slightly, without straining your neck.
Exhale for Cat Pose: As you exhale, round your spine and bring your chin towards your chest. Draw your belly button towards your spine and feel the stretch in your upper and middle back. Allow your head to relax and release any tension in your neck. Start with a small range of motion.
Move with Your Breath: Continue flowing between cat and cow poses, synchronizing your movements with your breath. Inhale as you move into cow pose, and exhale as you transition into cat pose. Let your breath guide the pace of your movements, finding a natural rhythm. Repeat for several rounds getting deeper with each round.
Modify as Needed: Remember, if sitting cross-legged is uncomfortable, you can sit on a folded blanket or cushion for added support and elevation. You can also perform the seated cat-cow stretches in a chair or kneeling.
4. Utthita Parsvakonasana – Extended Side Angle Pose
Extended Side Angle Pose, also known as Utthita Parsvakonasana, is a standing yoga posture that stretches and strengthens the legs, hips, and upper body.
This pose is intended for a more dynamic and energetic routine which will improve balance and core strength. If you’re interested in doing a low-energy routine, skip the standing postures.
Start in Warrior II Pose: Step your feet wide apart, and turn your right foot towards the top of the mat, aligning your right heel in line with the arch of your left foot. Extend your arms to the sides at shoulder height, parallel to the floor, with your palms facing down. Bend your right knee, ensuring it is directly above your right ankle. Keep your left leg straight and strong, grounding through the outer edge of your left foot.
Place Your Right Arm Down: On an exhale, bring your right hand down to the outside of your right foot. You can place it on the floor, a block, or even rest your forearm on the top of the right knee, depending on your flexibility. Ensure your right knee stays stacked over your right ankle.
Reach Your Left Arm Up: Inhale and extend your left arm up towards the ceiling, turning your gaze upward and following the line of your left fingertips. Your left arm should be in line with your shoulder. Open your chest by pressing your right hip forward and pulling the left hip back. Keep your shoulders relaxed away from your ears and maintain a long, extended spine.
Repeat on the Other Side: To come out of the pose, inhale and press into your feet to straighten your right leg. Pivot on your heels to turn your left foot out and repeat the steps on the other side, this time bending the left knee and lifting the right fingertips towards the sky.
5. Balasana – Child’s Pose
Child’s Pose, also known as Balasana, is a restorative and gentle yoga pose that promotes relaxation, stress relief, and stretching of the back and hips. This pose provides a moment of calm and rejuvenation at any time of the day, and is also a great pose to practice as a resting posture between more active poses.
Start on Your Knees: Begin by kneeling, bringing your big toes together, and separating your knees, allowing them to be slightly wider than hip-width apart.
Sit Back on Your Heels: Lower your glutes towards your heels and sit back, resting your hips on your heels. If sitting on your heels is uncomfortable, you can place a folded blanket or bolster between your seat and heels for support.
Fold Forward: On an exhale, slowly fold your torso forward, bringing your chest towards your thighs. Extend your arms in front of you, placing your palms facing down on the mat. Allow your forehead to gently rest on the floor.
Choose Arm Variation: You can choose to keep your arms extended in front of you, or if it feels more comfortable, you can bring your arms alongside your body with your palms facing up. Find the arm position that feels most relaxing for you. Personally, I like to reach my arms to the right, then center, then left, to feel the stretch down the length of the lats and side body. \
Breathe Deeply: Close your eyes and take deep, slow breaths. As you inhale, feel your breath expand your back and sides. As you exhale, allow your body to soften and sink deeper into the pose. Use your breath to cultivate a sense of relaxation as you surrender to gravity
6. Vasisthasana – Side Plank Pose
Side Plank, also known as Vasisthasana, is a challenging yoga pose that strengthens the core, arms, and shoulders while improving balance and stability. This is a great pose if you are working on building strength for surfing!
Begin in Plank Pose: Position yourself on all fours with your hands directly under your shoulders and your knees under your hips. Extend your legs straight behind you, balancing on your toes, and engage your core muscles. This pose can also be done with one knee supporting you on the mat.
Shift to the Side: From Plank Pose, shift your weight to your right hand and the outer edge of your right foot (or knee). Rotate your body to the right, stacking your left foot on top of your right foot. Keep your legs straight and strong.
Raise Your Left Arm: Inhale and extend your left arm towards the ceiling, reaching it directly above your shoulder. Your left fingertips should be pointing upward, and your arm should be in line with your shoulder.
Open Your Chest: With your left arm extended, open your chest towards the side wall, broadening your collarbones. Lift your hips and engage your core to maintain a straight line from your head to your heels. Hold the pose for several breaths, and then repeat on the other side.
7. Paschimottanasana – Seated Forward Fold
Seated Forward Fold, also known as Paschimottanasana, is a seated yoga pose that stretches the entire backside of the body, including the hamstrings, calves, and spine.
Sit on the Floor and Flex Your Feet: Begin by sitting with your legs extended in front of you. Sit up tall, lengthening your spine, and engage your core muscles. Flex your feet, pointing your toes towards your body. This helps activate your leg muscles and protect your knees during the forward fold.
Inhale and Lengthen: Inhale deeply and, as you exhale, start to hinge forward from your hips, leading with your chest. Keep your spine long and avoid rounding your back as you fold forward.
Reach Toward Your Feet: Extend your arms forward, reaching toward your feet. You can aim to hold onto your shins, or feet, or in my case, place them gently by the sides of your thighs.
Modify the Stretch if Needed: If you have tight hamstrings (like me) or limited flexibility, you can modify the stretch by inviting a bend into your knees or using a folded blanket or a bolster under your knees for support.
8. Baddha Konasana – Seated Butterfly Fold
Seated Butterfly Fold, also known as Baddha Konasana or Bound Angle Pose, is a seated yoga pose that stretches the hips, inner thighs, and groin area. It is a gentle and restorative pose that promotes flexibility and relaxation.
Bring Your Feet Together: From a sitting position, bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides. Your feet should be as close to your goin as feels comfortable, making a diamond shape with the legs.
Lengthen Your Spine: Inhale deeply and, as you exhale, engage your core muscles and lengthen your spine. Sit up tall, avoiding any rounding or slouching of the back. This will help maintain proper alignment throughout the pose.
Forward fold: With your feet in position and your spine tall, imagine your knees as butterfly wings gently opening and closing. Allow your knees to gently drop towards the floor, feeling a gentle stretch in your hips and inner thighs. Fold forward if it is within a comfortable range of motion for your body.
Maintain a Comfortable Stretch: Find a position that allows you to feel a gentle stretch in your hips and inner thighs without any pain or discomfort. If you feel strain in your knees or hips, you can place folded blankets or blocks under your knees for support.
Relax and Breathe: Once you find your comfortable stretch, relax your upper body and allow your breath to flow naturally. Take deep, slow breaths, and with each exhale, allow your body to soften and release any tension.
9. Setu Bandhasana – Supported Bridge Pose
Supported Bridge Pose, or Setu Bandhasana, and Waterfall Pose, or Viparita Karani, are both restorative yoga poses that offer relaxation, gentle inversion, and stress relief. They can be practiced individually if you only have a few minutes to relax, or as part of a finishing sequence, typically at the end of a more dynamic practice. Listen to your body, adjust the poses as needed, and enjoy the calming effects of the pose that works best for you.
Lie on Your Back: Begin by lying on your back and bend your knees and place your feet flat on the floor, hip-width apart. Extend your arms alongside your body, with your palms facing down.
Lift Your Hips: On an exhale, press your feet into the floor and lift your hips off the mat. Keep your knees directly over your ankles. Slide a yoga block or a folded blanket (or pillow, cushion, etc.) under your sacrum (the bony part at the base of your spine) for support. Adjust the height of the prop to your comfort level.
Relax and Breathe: Once you’re in the supported position, allow your body to relax. Soften your glutes, release any tension in your lower back, and breathe deeply. Close your eyes if it feels comfortable, and focus on the gentle opening of your chest and the stretch in your hip flexors. If it feels comfortable for your lower back you can stretch the legs out long.
Stay in the Pose: Remain in the pose for as long as it feels soothing and relaxing for you. Enjoy the gentle heart-opening sensation and the support provided by the prop.
10. Viparita Karani – Waterfall Pose / Feet Up The Wall Pose
Find a Wall: Sit sideways next to a wall with your knees bent and your hip against the wall. Slowly lower yourself onto your back, extending your legs up the wall. Your sitting bones should be close to or touching the wall. Note: this pose can be done without the support of a wall simply by floating the legs straight up into the air.
Adjust Your Distance: Scoot your glutes closer to or away from the wall as needed to find a comfortable position. You can experiment with different distances to find the right amount of stretch for your legs and lower back.
Relax and Hold the Pose: Once you’re settled, let your arms rest by your sides, or overhead, palms facing up. Allow your entire body to relax, surrendering to the support of the wall and the gentle inversion. Hold the pose as long as you feel comfortable and focus on releasing tension and inviting a sense of calm and relaxation.
Find a Sequence to Fit Your Morning
10-Minute Yoga Routine
For a shortened morning routine aim for about three complete breaths per pose. Skip the standing poses and stay grounded instead.
- Sukhasana – Easy Pose
- Seated Side Body Extensions
- Seated Cat-Cow Pose
- Balasana – Child’s Pose
- Paschimottanasana – Seated Forward Fold
- Baddha Konasana – Seated Butterfly Fold
- Setu Bandhasana – Supported Bridge Pose
- Viparita Karani – Waterfall Pose / Feet Up The Wall Pose
20-Minute Yoga Routine
In a 20-minute routine try and strike a balance between standing and sitting with the previously mentioned 10 yoga poses for beginners. Spend a little extra time warming up the body at the beginning of the sequence, moving in a way that feels natural and good for your body.
- Sukhasana – Easy Pose
- Seated Side Body Extensions
- Seated Cat-Cow Pose
- Utthita Parsvakonasana – Extended Side Angle Pose
- Balasana – Child’s Pose
- Vasisthasana – Side Plank Pose
- Paschimottanasana – Seated Forward Fold
- Baddha Konasana – Seated Butterfly Fold
- Setu Bandhasana – Supported Bridge Pose
- Viparita Karani – Waterfall Pose / Feet Up The Wall Pose
30-minute Yoga Routine
For a complete 30-minute sequence spend a little extra time, about 5 minutes, in easy pose and waterfall pose at the beginning and end of your practice. Remember to breathe deeply and aim to hold each pose for five complete rounds of breath, or about 40-60 seconds before transitioning slowly to the next. Consider adding a few additional standing poses for strength.
- Sukhasana – Easy Pose
- Seated Side Body Extensions
- Seated Cat-Cow Pose
- Anjaneyasana – Crescent Lunge
- Virabhadrasana II – Warrior II Pose
- Utthita Parsvakonasana – Extended Side Angle Pose
- Utthita Trikonasana – Extended Triangle Pose
- Parsvottanasana – Pyramid Pose
- Balasana – Child’s Pose
- Vasisthasana – Side Plank Pose
- Paschimottanasana – Seated Forward Fold
- Baddha Konasana – Seated Butterfly Fold
- Setu Bandhasana – Supported Bridge Pose
- Viparita Karani – Waterfall Pose / Feet Up The Wall Pose
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