8 Morning Yoga Poses And Best Stretches And Routines

We’ll take a look at some of the best morning yoga stretches and a yoga flow  to do in the morning plus the benefits of morning yoga. Most of the yoga poses and the yoga routines at the end are suitable for beginners, can be done at home and take 10 minutes or less.

Morning Yoga Benefits

Open. Your body’s probably very tight in the morning and most of us are sitting for long hours every day, believe it or not, 10 minutes of stretching in the morning can make you feel brand new.

Pain Relief. If you’re like me and struggle often with back and neck pain, you’re about to find out how truly healing 10 minutes of yoga can be. Practicing in the morning will reduce pain and make you less grumpy, so you can actually use the day and not just complain about that discomfort.

Yoga can wake you up. Some of the stretches below are energizing poses that can raise your heartbeat and your blood pressure, and make you feel more awake. (also caution to everyone with high blood pressure!)

Yoga calms down your mind. If you’re starting the day thinking about the million things you have to do, what can go wrong and the things that scare you – doing yoga is a great way to break that off and to focus on something else – your body, your health, the things that are good in your life. Practicing for 10 minutes every day definitely makes me more positive and happy.

Morning Yoga Stretches

1. Downward Facing Dog


Downward facing dog is a very popular yoga pose and for a good reason. It stretches the entire back of the body (shoulders, hamstrings, calves), lengthens the spine, strengthens your arms and legs and calms your mind.

2. Warrior 2


Warrior 2 is another one of those yoga poses we all know. It’s a very empowering pose that can improve focus, strengthens your legs, shoulders, arms while stretching your thighs and ankles.

3. Reverse Warrior


A wonderful pose to do after Warrior 2 is Reverse Warrior. This yoga pose is energizing, boosts self-esteem, opens your chest, the entire side of the body and strengthens your legs.

4. Side Angle Pose


Side Angle Pose is probably one of my favorite yoga poses to do in the morning as it stretches the entire side of the body, opens the inner thighs, strengthens the legs, increases flexibility and energizes

5. Low Lunge

The low lunge allows you to stretch your hips, thighs and improves balance and focus. If you’re spending a lot of time sitting or are a runner, you’ll truly appreciate this pose.

6. Thread The Needle

This is such a beautiful yoga stretch to do in the morning, especially if you have back issues. It opens your shoulders, neck, and back and improves the flexibility of your spine.

7. Seated Spinal Twist

This seated yoga pose opens the shoulders, improves mobility and flexibility of the spine and can help improve posture. It’s also a twisting pose, which is said to help detox your body.

8. Camel Pose

Camel pose is a back bend and as such opens the entire front of your body – your chest, your abs, your thighs and hips. This pose is probably not for everyone, but it’s very energizing and can improve posture.

Favorite Morning Yoga Routines (5-10 Minutes)

This is a small compilation of my favorite at home yoga flows to do after waking up. They all take 10 minutes or even less and stretch the entire body and get it ready for the day.

1.  10 minute morning yoga For Warm Up and Open 


2. 10-Minute Morning Yoga Stretch

3. 5-Minute Morning Yoga