A 15-minute morning yoga routine is a perfect way to wake up your body, calm your mind, and set a positive tone for the day. This sequence focuses on gentle full-body stretches to release stiffness, improve flexibility, and energize you. Here's a step-by-step guide:
- Child's Pose (Balasana) – 2 minutes
Start on your knees, sit back on your heels, and extend your arms forward on the mat.
Rest your forehead on the ground and take deep breaths.
Feel the stretch in your lower back, hips, and shoulders.
- Cat-Cow Stretch (Marjaryasana/Bitilasana) – 2 minutes
Come to an all-fours position with wrists under shoulders and knees under hips.
On an inhale, arch your back, drop your belly, and look up (Cow Pose).
On an exhale, round your spine, tuck your chin, and draw your belly in (Cat Pose).
Repeat this flow for 1-2 minutes to release tension in the spine.
- Downward-Facing Dog (Adho Mukha Svanasana) – 2 minutes
From all fours, lift your hips toward the ceiling, forming an inverted V shape.
Press your palms into the mat and let your heels sink toward the floor.
Pedal your feet to stretch your calves and hamstrings.
- Low Lunge (Anjaneyasana) – 2 minutes (1 minute per side)
Step your right foot forward between your hands, keeping your left knee on the mat.
Lift your chest, place your hands on your knee or extend them overhead.
Feel the stretch in your hips and thighs. Switch sides after 1 minute.
- Seated Forward Fold (Paschimottanasana) – 2 minutes
Sit with your legs extended forward.
Inhale, lengthen your spine, and exhale as you fold forward, reaching for your feet or shins.
Keep a slight bend in your knees if necessary, and relax into the stretch.
- Seated Twist (Ardha Matsyendrasana) – 2 minutes (1 minute per side)
Sit with your legs extended, bend your right knee, and place your right foot outside your left thigh.
Place your right hand behind you and your left elbow outside your right knee.
Twist gently to the right, keeping your spine tall. Switch sides after 1 minute.
- Butterfly Pose (Baddha Konasana) – 2 minutes
Sit with the soles of your feet together and let your knees drop outward.
Hold your feet with your hands, sit tall, and lean forward slightly if comfortable.
Feel the stretch in your inner thighs and hips.
- Savasana (Final Resting Pose) – 1 minute
Lie on your back with your arms by your sides and palms facing up.
Close your eyes, take deep breaths, and allow your body to relax completely.
This short but effective yoga sequence gently stretches every major muscle group and prepares you for a mindful, energized day ahead.