Published April 9, 2026 at 11:16 AM
You’ve already heard that what you choose to do in the morning sets the mood for how the rest of your day goes. This doesn’t mean that doing morning yoga instead of scrolling Instagram means your coffee will brew itself and your workday won’t be as exciting.
However, making time to practice yoga in the morning can make the difference between feeling grounded and calm or feeling distracted and overwhelmed when challenges come your way. You are creating an environment in which you prioritize taking care of yourself.
Morning yoga flow is designed for those days when you have a limited amount of time but want some foundation to help you tackle your day with more ease.
Slow morning yoga to start your day calm and energized
Practice this sequence before you move on to the rest of your day. See if it helps you feel a little calmer. You will be offered many variations of the poses – as always, you are encouraged to choose the version that supports you best.
1. Reclining stretch
Lie on your back. Extend your arms above your head and pull your hands and feet away from each other. Then release. Wiggle your fingers and toes and shake your head slowly from side to side.
2. Bridge pose
Bend your knees and place your feet on the mat at hip distance. Place your arms at your sides with palms facing down. As you inhale, press into your feet, lifting your hips inward off the mat Bridge position. As you exhale, lower your hips.
3. Knee to chest
Draw your right knee toward your chest. Hold your hands around your leg or the back of your thigh. Slowly draw a few circles with your knee in one direction, then in the other. As you exhale, 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 do not 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. Lateral stretching exercise while sitting
Come into a comfortable sitting position. Inhale and reach your arms overhead. Hold your right wrist with your left hand. Turn left and look forward or to the right. Stay here for several breaths. Inhale and reach overhead. Hold your left wrist with your right hand. Turn to the right and look forward or to the left. Inhale and reach up, then lower your arms.
(Photo: Courtesy of Laia Bovey)
6. Arm extension
Straighten your arms out to the sides and press your fingertips into the mat or blocks. Relax your shoulders away from your ears. Inhale and pull your right ear toward your right shoulder. Exhale and return to center. Inhale and pull your left ear toward your left shoulder. Exhale and return to center.
7. Sitting in the back
Place your hands on the mat a few inches behind you with your fingertips pointing toward your hips. Shift some of your weight to your hands as you place your feet on the mat with your knees pointing toward the ceiling. Extend your chest forward and raise your gaze. Breathe here.
8. Sitting stretching exercise
Stay in a back seated position as you round your back and pull your chin toward your chest. Wrap your arms around your legs and lower your head toward the distance between your knees. Breathe here and rock side to side if comfortable.
9. Table circles
Come to your hands and knees. Move your hips and shoulders forward, toward one side, toward your heels, and then toward the other side in a circular motion. Continue drawing some circles. Pause and then draw circles in the opposite direction.
10. Gate position
From your hands and knees, extend 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 extend your arms above your head. Lower your right hand to your right leg and reach your left arm at the top while leaning sideways inward Gate position. Look forward or to the left. Breathe here, then return to an upright position with your arms reaching overhead.
11. Forward gate position
From Gate Pose, move your hands forward on the mat as you lower your chest. Place your forehead on the mat or block. Take some breaths here.
Return to your hands and knees and repeat Gate Pose and Forward Bend on your left side.
12. Chaturanga variation
From your hands and knees, walk your knees a few inches behind you and flex 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, bring your forearms to the mat, and lift your chest inward Cobra Or straighten your arms and lift your chest inward Upward-facing dog.
14. Reclining windshield wipers
Exhale as you lower your chest to the mat. Bring your forearms together, rest your forehead on your forearms, and bend your knees. Let your feet go to one side, then the other into the prone windshield wipers. Take some breaths here.
15. Downward facing dog
Press your hands into the mat below your shoulders, then return your feet to the mat, tuck your toes, and lift your hips in Downward facing dog. Take some 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 Toe squat. Take some breaths here.
17. Kneeling Warrior 2
Come to your hands and knees. Draw your right knee toward your chest and place your foot between your hands. Pivot on your left knee, swing your left foot toward the right side of the mat, and flex your toes. Lift your chest to face the long left side of the mat and extend your arms straight out to the sides, looking with your right fingertips toward the front of the mat as you kneel Warrior 2. Breathe here. As you exhale, bend your right knee a little more.
18. Kneeling at an extended side angle
Lower your right hand to the mat or block in front of your right ankle. Reach your left arm into a kneeling position Extended side angle. Look forward or towards your left hand. Take some breaths here.
Come to your hands and knees. Repeat Chaturanga, Cobra, and Downward Dog or go straight into Warrior 2 and the extended side angle on your left side.
19. Half standing forward bend
From kneeling at a side angle extended with your left leg forward, plant your hands on the mat, tuck your right toes, and move your feet together. Extend your chest forward and place your fingertips on the mat or on blocks below your shoulders Half Stand Forward Bend.
20. Standing Forward Bend
Exhale and fold forward into a Rag Doll or Standing forward bend. Grab the opposite elbows and take a few breaths here.
21. The upper salutation
Inhale as you press your feet into the mat and then roll up until you stand. Extend your arms overhead and gently press your hips forward An upward salute.
22. Plank position
From the overhead salute, lower your hands to the mat and then back in Wave. To reduce the intensity, lower your knees to the mat.
23. Chaturanga variation
Bend your elbows and lower into Chaturanga or raise your knees to the mat and bend your elbows as you lower your chest toward the mat.
24. Cobra or upward facing dog
Come to Cobra or Upward Facing Dog. Take some breaths here. As you exhale, get on your hands and knees or downward facing dog.
25. Pigeon position
Pull your right knee forward behind your right wrist and pin it to the mat. Straighten your left leg behind you Dove pose. You can place a block under your right buttock for more support. Take some breaths here.
Press your hands into the mat and head into hands and knees or down dog. Lift your left leg, pull your left knee forward, and pin it to the mat. Straighten your right leg behind you into Pigeon Pose.
26. Waterfall pose
Lie on your back. Reach your feet toward the ceiling and keep your knees slightly bent. Place your arms at your sides in a waterfall pose. For added support, lift your hips and place a block below your sacrum (lower back). Take a few breaths here, then bend your knees and plant your feet on the mat.
27. Development of the supine spine
Pull your knees toward your chest and lower them to your left side, keeping your shoulders on the mat. Place a block between your thighs for added support. Take a few breaths here, then come back to center. Draw your knees toward the right side. Take some breaths here. As you inhale, return to center.
28. Savasana
Lie on your back with your arms and legs on the mat Savasana. Take whatever shape suits you best, perhaps placing blocks or a bolster under your knees. Remind yourself that no matter what happens today, you have the power to get through it.
