Published on June 23, 2026 at 06:00 AM
If you wake up feeling a little exhausted or your brain is full of clutter, doing yoga in the morning can help clear the cobwebs. The following 15-minute yoga sequence taps into your creative energy and encourages a “scribbling” approach to stretching and flow. Consider it a free daily writing session for your body and an opportunity to release pent-up thoughts and feelings in the form of movement.
Be curious about where you are and what you need, and let your morning yoga practice inspire you with the kind of energy you want to carry into the next day.
15 minutes of morning yoga to awaken creative energy
All you need to practice yoga this morning is yourself, your mat, and space to move.
Table difference
Start by getting on your hands and knees on the table top, but immediately begin to make it your own. Move in your space in whatever way works for you. Create circles with your hips, lift your legs, arch your spine, move it back and forth, and try some body twists.
Enjoy for 1 minute or longer if desired.
Tilt cat cow
On your next inhale, extend your right leg straight behind you. As you exhale, bend your right knee and place it behind your left knee. Spread your feet a little wider behind you until you form a triangle with your knees.
Inhale as you arch your spine, lower your belly, and lift your chin toward the sky in a modified manner Cow pose.
As you exhale, rock your bones toward your heels even as you continue to reach your core forward.
Inhale as you round your back and move your body forward, placing your weight on your hands and knees and tucking your chin into a modified position. Cat pose.
Repeat this pattern of movement 3 times while pacing your breaths.
Different birds dog
On your next inhale, extend your right leg straight behind you. As you exhale, pull your right heel toward your sit bone and reach with your left hand to grab your right ankle to get into a Bird Dog pose. Send your core forward while pressing your right leg back. Stay here for two full breathing cycles.
Release and return to Tabletop. On your next inhale, extend your left leg long behind you and repeat Tilt cat cow and Different birds dog On the other side, finish back at the table.
Downward facing dog
On your next exhale, flex your toes and push your hips up and back in Downward facing dog. Stay here for 4 complete cycles of breathing.
Plank position
Make some waves with your body here. Inhale as you move forward Plank position. Exhale as you lift your sit bones up and return to Downward Facing Dog.
Repeat this pattern of movement 4 times, moving at the same pace as your breath and getting the fluids you feel in your body.
Chaturanga
From plank position, exhale while bending your elbows, then slowly lower Four-legged staff pose Or Chaturanga.
Baby cobra pose
Lower yourself until you reach the mat. Once you’re lying on your stomach, curl your toes, lengthen your spine, and lift your chest slightly into Child’s Pose. Snake pose. Move your hands over the mat here. Stay here for two cycles of breathing before exhaling.
Click through Tabletop And exhale again to Downward facing dogWith your next inhale, move forward Wave And exhale as you lower Chaturanga To land on your stomach again.
Locust situation
Extend your arms behind you, planting the tops of your feet on the mat. Begin to float your core up, engage your core and then lift your legs off the mat and in Locust situation. Stay here for two full cycles of breathing before exhaling to release it into your belly.
Click through Tabletopexhale back to Downward facing dog.
With your next inhale, roll forward Wave And exhale as you lower Chaturanga To land on your stomach.
Variety of bow position
Kick your right heel toward your sit bone and pull your left arm forward toward the top of your mat, thumb pointing toward the sky. Reach back with your right hand and capture the top of your right foot with your hand.
As you inhale, float all of your limbs off the floor in a variation of the bow pose. Stay here for two cycles of breathing. With the next exhale, return to your stomach and switch sides.
Downward facing dog
When you’re ready, press into your hands and knees to return to Downward Facing Dog. Move here for 3 cycles of breathing, moving your feet, swaying your body, rotating your spine, or whatever else comes to your mind and body.
Standing forward bend
On your next inhale, direct your gaze to your hands. Exhale to travel to the top of your mat Standing forward bend. Hang here, adding a soft bend to your knees.
Grab your elbows, bring your hands to the back of your head, or grab the backs of your legs or ankles for a deeper stretch.
Stay here for 4 cycles of breathing.
Mountain pose
Wind slowly up Mountain poseone paragraph at a time.
Inhale to raise your arms higher and higher, then exhale back to the mountain. Inhale to raise your arms back up, then exhale to come into Standing Forward Bend.
Lift halfway
Inhale as you do Lift halfway With flat back. Exhale as you fold forward again.
Repeat this pattern of movement, half Sun salutations3 times at the pace of your breathing.
Mountain pose
Finish in Mountain Pose with your palms together at the heart center. softening. Close your eyes and connect to the floor through your feet. Feel the flow of energy throughout your body and get curious about the energy you want to create during your day.
Create a simple mantra to carry you through your day, thank yourself for getting on the mat and honor your creative energy with morning yoga. He practices.
