Morning Yoga for a Full-Body Wake Up

Waking up the mind and body can be tough. Morning yoga that prioritizes dynamic, breath-led movement makes that endeavor a touch easier—and can offer more energy than even the strongest cup of coffee. (Though we won’t fault you if you need that, too.)

This 10-minute yoga practice helps you reset and start your day feeling strong. The poses fluidly transition from one to the next and open your spine, hips, and shoulders to move stagnant energy and create space for whatever the day might bring.

Move at your own pace, listen to your body, and let your breath guide your movement.

10-Minute Morning Yoga to Wake Up Your Body

No props are needed for this morning yoga practice—just you, your mat, and a willingness to get moving.

Thunderbolt

Begin kneeling in Thunderbolt pose, palms on top of thighs. Close your eyes and breathe here for 30 seconds to 1 minute.

Seated Cow Pose

With your next inhalation, draw your heart forward, lift your gaze, and arch your spine in Seated Cow Pose.

Seated Cat Pose

Exhale, round your back, and tuck your chin in Seated Cat Pose.

Repeat this pattern of movement 6 times, moving with the pace of your own breath.

Puppy Pose

Move through Tabletop to Puppy Pose. Keeping hips stacked over knees, crawl your hands forward and melt your heart down toward the mat, planting your chin or forehead on the ground.

For a more intense stretch through your shoulders, come up onto tented fingertips and lift your elbows off the mat.

With your next inhalation, lift through your chest and hover above the mat. Exhale and let your chest melt back down toward the mat. Repeat 5 times, moving with the pace of your own breath.

Your last time in Puppy Pose, stay there for 2 cycles of breath.

Tabletop

When you’re ready, return to Tabletop with shoulders over wrists and hips over knees. Move intuitively for 6 cycles of breath, creating circles with your hips or rolling through the spine. If you circle one way, switch sides.

Downward-Facing Dog

With your next exhalation, send your hips up and back into Downward-Facing Dog. Stay here for 4 cycles of breath.

Cow Pose

With your next inhalation, lower your knees to the mat, lowering your belly and lifting your gaze in Cow Pose. Exhale back to Downward-Facing Dog.

Repeat this pattern of movement 6 times with the pace of your own breath.

Standing Forward Bend

From Downward-Facing Dog, walk your feet forward to meet your hands in Standing Forward Bend.

Halfway Lift

Inhale, come into Halfway Lift. Exhale, fold forward again.

Mountain Pose

Inhale to roll up, one vertebrae at a time, lifting your arms overhead. Exhale your hands together at heart center in Mountain Pose.

Wide-Legged Standing Twist

Pivot to face the long edge of your mat, feet planted wide apart. Fold forward to plant your hands or fingertips on the ground slightly in front of you, keeping your back flat.

Inhale, reaching your right arm toward the sky in a twist.

Exhale to come back through center. Inhale to twist to the opposite side, left hand reaching toward the sky.

Repeat this pattern of movement 3 times, moving with the pace of your own breath.

Side Lunge or Skater Pose

Lunge deeply to the right in Skater Pose, bending your right knee and keeping your left leg extended straight, toes pointed toward the sky.

Inhale through center and exhale as you lunge to the left.

Repeat this pattern of movement 3 times, moving with the pace of your own breath.

Wide-Legged Standing Forward Bend

With your next inhalation, stay centered and fold deeply in Wide-Legged Standing Forward Bend. Take your hands to mat, ankles, or calves.

Stay here for 4 cycles of breath.

Downward-Facing Dog

Slowly come out of your fold and walk your hands to the top of your mat, stepping back into Downward-Facing Dog.

Three-Legged Dog

Inhale, sending your right leg toward the sky.

Low Lunge

Exhale to step your right foot between your hands and lower your back knee to the mat in Low Lunge. Inhale here.

Half Splits

With your exhalation, send your hips back and straighten your right leg in Half Splits. Inhale back to Low Lunge.

Repeat this pattern of movement 3 times with the pace of your own breath.

Low Lunge

With your next inhalation, raise your arms overhead in Low Lunge.

Stay here for 1 full cycle of breath.

Plank Pose

Bring your hands to the mat and step back into Downward-Facing Dog. Start to take a vinyasa, led by your own breath, inhaling through Plank Pose.

Chaturanga

Exhale, lowering down through Chaturanga.

Upward-Facing Dog

With an exhalation, raise your chin and chest in Upward-Facing Dog.

Exhale back to Downward-Facing Dog. Repeat Three-Legged Dog, Low Lunge, Half Splits, and Low Lunge with arms overhead on the opposite side, finishing back in Downward-Facing Dog.

Child’s Pose

Bring your knees to the mat. Touch your big toes together and take your knees wide, shifting your sit bones back into Child’s Pose.

Stay here for 1-3 minutes or as long as you’d like.

Closing

When you’re ready, press up to Thunderbolt or Easy Pose. Bring your hands together at heart center, bow your head, and thank yourself for showing up for this morning yoga practice.