Morning Yoga Routines To Kickstart Your Day

Benefits Of Morning Yoga | What Type Of Yoga | How Often | Morning Yoga Flows

Want to feel less stiff and tired in the mornings? Morning yoga is a great way to start the day both mentally and physically. Our bodies are naturally stiffer in the morning and a yoga flow can help to warm up the muscles and increase your mobility ready for the day ahead. Yoga is also a great way to gently wake up while reducing stress and anxiety for a more positive day.

We know not everyone has the time to dedicate a full hour to yoga in the morning, so we’ve asked PureGym Personal Trainers and Yoga Teachers Ryan Legge and Molly McHugh to share the benefits of morning yoga and their favourite short morning flows for when you only have 5, 10, or 15 minutes.

Jump straight to the yoga routines.

What Are The Benefits Of A Morning Yoga Routine?

While staying in bed as long as possible in the morning is tempting, get up 15 minutes early to practice yoga has some additional benefits to help you kick start the day:



• Reduces stiffness. When we sleep, our bodies are working hard to rest and repair. This can lead to a build up of connective tissue and fluids which causes our bodies to feel stiff and source in the morning. Practicing yoga lubricates the joints and limbers up the muscles, reducing any stiffness and ensuring you feel physically great for the day. Over time, practicing yoga increases your flexibility and strength which will reduce stiffness, aches, and pains too.

• Reduces stress and anxiety. Practicing yoga builds mental resilience and reduces stress and anxiety. By practicing first thing, you can shake off any stress from the previous day and start the day with a clear head.

• Releases happy hormones. Yoga produces endorphins, serotonin, oxytocin, and dopamine, hormones which increase mood and energy levels. Practicing first thing means you start the day off on the right foot.

• Increases oxygen and blood flow. The gentle movement and breath control in yoga encourages oxygen rich blood to flow to the muscles and brain, helping with concentration, productivity, and energy.

• Improves mind body connection. It can be easy to go about your day without paying attention to how your body feels. Yoga encourages greater mind body awareness through breathing exercises, meditation, and engagement of the different muscles in each pose. Practicing first thing allows you to check in with your body and see what it needs for the rest of the day.

• Encourages digestion. Yoga can improve the connection between the gut and brain and can encourage your digestive system to work more efficiently. Doing yoga first thing helps to kickstart your digestive system and metabolism for the day.

• Starts the day with a small win. Practicing yoga first thing is a great way to set the right intention for the day and start with having achieved something before you’ve even left the house.

What Type Of Yoga Should I Practice In The Morning?

There are many different types of yoga to try, but for a morning flow an energetic practice like vinyasa or ashtanga is a great way to start the day. If the idea of something fast paced first thing doesn’t feel right, hatha yoga is slower and will switch the body and mind on more gently.

How Often Should I Practice Morning Yoga?

There is no perfect amount of yoga to practice each week, and the ideal amount will look different depending on your goals, what activity you already do, and how much time you have.

You’ll see benefits from as little as once per week if you’re consistent but for improvements in strength, flexibility, and mood, three times a week is a good aim. This doesn’t all have to be morning yoga however – it could look like one morning yoga practice, one bedtime yoga practice, and practicing short yoga flows as a warm up or cool down for your other workouts (like this yoga flow for runners).  

Quick Morning Yoga Routines

Want the benefits of yoga without the early starts? Try one of the short flows from Ryan and Molly below from the comfort of your own home. We’ve split these up unto 5 minute, 10 minute, and 15 minute sequences, so you can choose a length that works for you each day.

While these flows are perfect for morning yoga, you can also try them during the day when you need a boost of energy. They would make a great full body warm up before a gym session too!

Ryan’s 15 minute morning yoga flow

Ryan’s morning flow starts by gently waking up the spine, then moves through sun salutation A and B to energise up the whole body. It finishes with a strengthening sequence before ending in savasana.

5 minutes

Only have time for a 5 minute morning yoga practice? This gentle spinal sequence is a great way to start the day. Hold each pose for 3-5 breaths.

• Easy Pose (Sukhasana) With Arms Raised
• Seated Side Bend Pose (Parsva Sukhasana) (repeat on both sides)
• Easy Pose With Twist (Parivrtta Sukhasana) (repeat on both sides) 
• Cat Cow (Marjaryasana)
• Puppy Pose (Uttana Shishosana)
• Child’s Pose (Balasana)
• Supine Pigeon (Supta Kapotasana) (repeat on both sides)
• Supine Spinal Twist (Supta Matsyendrasana) (repeat on both sides)
• Happy Baby (Ananada Balasana) Image

10 minutes

If you have time for a 10 min morning yoga practice, continue with this energising flow by performing three rounds of sun salutation A followed by three rounds of sun salutation B. Move between each pose as you inhale and exhale.

Sun Salutation A

• Mountain Pose (Tadasana)
• Upward Salute (Urdhva Hastasana)
• Forward Fold (Uttanasana)
• Low Lunge (Anjaneyasana)
• Plank Pose (Phalakasana)
• Half Plank (Chaturanga Dandasana)
• Upward Facing Dog (Urdhva Mukha Svanasana)
• Downard Facing Dog (Adho Mukha Svanasana)

Sun Salutation B

• Mountain Pose (Tadasana)
• Chair pose (Utkatasana)
• Half Forward Fold (Ardha Uttanasana)
• Forward Fold (Uttanasana)
• Half Plank (Chaturanga Dandasana)
• Upward Facing Dog (Urdhva Mukha Svanasana)
• Downward Facing Dog (Adho Mukha Svanasana)
• Warrior 1 (Virabhadrasana I)
• Half Plank (Chaturanga Dandasana)
• Urdhva Mukha Svanasana – Upward facing dog pose.
• Adho Mukha Svanasana – Downward facing dog.
• Warrior 1 (Virabhadrasana I)
• Half Plank (Chaturanga Dandasana)
• Urdhva Mukha Svanasana – Upward facing dog pose.
• Adho Mukha Svanasana – Downward facing dog.
• Half Forward Fold (Ardha Uttanasana)
• Forward Fold (Uttanasana)
• Chair pose (Utkatasana)
• Mountain Pose (Tadasana)

15 minutes

Add this 5 minute strengthening sequence for a 15 minute morning yoga flow. Move between each pose as you inhale and exhale.

• Standing Mountain Pose (Tadasana)
• Arms Extended Mountain Pose (Utthita Hastasana Tadasana)
• Forward Fold (Uttanasana)
• Half Forward Fold (Ardha Uttanasana)
• Half Plank Position (Chaturanga Dandasana)
• Upward Facing Dog (Urdva Mukha Svansaana)
• Downward Facing Dog (Adho Mukha Svanasana)
• Half Forward Fold (Ardha Uttanasana)
• Arms Extended Mountain Pose (Utthita Hastasana Tadasana)
• Chair Pose (Ukatasana)
• Forward Fold (Uttanasana)
• Half Forward Fold (Ardha Uttanasana)
• Half Plank Position (Chaturanga Dandasana)
• Upward Facing Dog (Urdva Mukha Svansaana)
• Downward Facing Dog (Adho Mukha Svanasana)
• Warrior 2 (Virabhadrasana II)
• Half Plank Position (Chaturanga Dandasana)
• Upward Facing Dog (Urdva Mukha Svansaana)
• Downward Facing Dog (Adho Mukha Svanasana)
• Warrior 2 (Virabhadrasana II) Image
• Half Plank Position (Chaturanga Dandasana)
• Yogi Squat (Malasana)
• Crow Pose (Kakasana)
• Boat Pose (Navasana)
• Bridge Pose (Setu Bandha Sarvangasana)
• Wheel Pose (Urdhva Dhanurasana)
• Happy Baby (Ananada Balasana)
• Corpse Pose (Savasana)

Molly’s morning yoga flow

Like Ryan, Molly’s flow starts by gently wakening the spine before upping the intensity into a full body flow. This flow is a great morning yoga for beginners who want to try yoga at home.

5 minutes

This 5 minute flow is ideal if you only have a few minutes first thing, as it mobilises the neck and spine and can alleviate stiffness. Take deep slow inhales and exhales and move with your breath.

• Easy Pose (Sukhasana)
• Neck Rolls - x3
• Shoulder Rolls - x3
• Seated Cat Cows - x3 (Upavistha Btilasana Marjaryasana)
• Seated Torso Circles - x3
• Seated Side Bend Pose (Parsva Sukhasana) – x1 each side
• Cat Cow (Marjaryasana) - x3
• Childs Pose (Balasana) - x3
• Thread The Needle (Urdhva Mukha Pasasana) - x3 each side
• Childs Pose (Balasana)

10 minutes

Have 10 minutes to spare? Add on this flow which incorporates the warrior poses, lunges, and folds to strengthen and stretch the legs and waken the upper body. Move between poses as you inhale and exhale. Once you’ve finished the flow on one side, repeat on the other.

• Downward Facing Dog (Adho Mukha Svanasana)
• Three Legged Downward Facing Dog (Tri Pada Adho Mukha Svanasana) With Bent Leg
• Low Lunge (Anjaneyasana)
• Warrior 1 (Virabhadrasana I)
• Warrior 2 (Virabhadrasana II)
• Reverse Warrior (Urdhva Virabhadrasana)
• Revolved Triangle Pose (Parivrtta Trikonasana)
• Runners Lunge ( Utthita Ashwa Sanchalanasana)
• Downward Facing Dog (Adho Mukha Svanasana)
• Ragdoll (Baddha Hasta Uttanasana)

15 minutes

This next 5 minute sequence strengthens the upper body and core and stretches the hamstrings and hips. Move between poses as you inhale and exhale.

• Extended Mountain Pose (Utthita Tadasana) With Backbend
• Forward Fold (Uttanasana)
• Half Plank Position (Chaturanga Dandasana)
• Cobra Pose (Bhujangasana)
• Downward Facing Dog (Adho Mukha Svanasana)
• Downward Facing Dog To Plank Pose Flow - x3
• Three Legged Dog (Tri Pada Adho Mukha Svanasana)
• Runners Lunge ( Utthita Ashwa Sanchalanasana)
• Forward Fold (Uttanasana)
• Mountain Pose (Tadasana)
• Forward Fold (Uttanasana) To Half Forward Fold (Ardha Uttanasana) - x3
• Extended Mountain Pose (Utthita Tadasana) With Backbend
• Forward Fold (Uttanasana)
• Plank Pose (Phalakasana)
• Downward Facing Dog (Adho Mukha Svanasana)
• Yogi Squat (Malasana)
• Seated Forward Fold (Paschimottanasana)
• Seated Shoulder Rolls
• Childs Pose (Balasana)
• Corpse Pose (Savasana)

If you’ve got 20 minutes, finish your flow with a 5 minute savasana, or corpse pose, to cool down the body and calm the mind. This can be a great time to clear your mind, check in with yourself and set your intentions for the day.

If you’re brand new to yoga, make sure to check out our yoga flow for beginners here and yoga FAQs here.

Want to make these flows more challenging? Add on our yoga flow for a strong core. If you’re looking for longer yoga flows, check out our free follow along yoga classes on the PureGym app.