This morning yoga stretch will motivate you to rise and shine.
Yawnnnnn
Are you ready to kick off your day with a quick yoga routine that gently wakes you up while giving you a little workout boost?
Look no further. 🙂
This yoga sequence consists of 10 different postures you can flow through any morning.
It will energize you for a productive and joyful day ahead.
Who is this workout for?
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As you exhale, try to twist a bit more in the opposite direction of your straightened leg. You can also extend your right hand to the side for support instead of binding and holding your left hand.
This pose is excellent for aiding digestion.
Hold for 30 seconds.
Reach your left arm toward your right foot. Beginners can reach as far as they can; it’s perfectly fine if you can’t touch your feet. Extend your right arm toward your left knee to deepen the stretch.
Hold for 30 seconds and repeat on both sides.
Lower yourself completely down, placing your hands on the floor or as far as you can reach. Bend your legs if needed until you’re flexible enough to keep them straight.
To enhance the stretch in your arms and shoulders, clap your hands behind your back. Arch your back as you pull your arms down further.
Breathe deeply in and out during this stretch for 30 seconds.
Start by lying face down on the floor with your arms just above your hips and the tops of your feet on the ground. Using your core strength and arms, lift your knees, thighs, and hips off the floor while pulling your chest forward. Look straight ahead or slightly upward.
This pose is great for relieving lower back pain.
Hold for up to 30 seconds and then release.
Step your right foot out to the right about 4 feet from your other foot. Pivot your body to face right and turn your left foot in about 45 degrees.
Sink into your right knee to deepen the stretch, ensuring your left leg remains straight. Your right knee should form a 90-degree angle, and your right thigh should be parallel to the ground.
Raise your arms overhead, keeping your head pointing straight forward or slightly up. Feel your spine, ribcage, and pelvis lengthening as you reach higher through your fingertips.
Hold for 30 seconds and perform on both sides.
Step your right foot out so that your feet are 3 ½ – 4 feet apart, and extend your arms straight out to the sides, parallel to the floor. Point your right toes out to the right while keeping your left toes pointed forward.
Exhale as you reach your right hand down to your right ankle or the floor while keeping your left arm straight. Let your gaze rise toward the ceiling.
If you can’t reach the floor, you can modify this pose by reaching for your right shin or knee instead.
Hold for 30 seconds and perform on both sides.
If you’re unsure where to begin with your yoga practice, our Yoga Fat Loss Bible for Beginners is a fantastic starting point. The beginner modifications and workout plan will guide you in the right direction quickly. Check the bottom of this article for more details.
Start in a kneeling position. Lift your right knee and place your right foot in front of your left knee. Support yourself with your hands as you stretch your left leg back behind you with your toes tucked under.
You should feel the stretch in your hip flexors and back.
Hold for 30 seconds and repeat on both sides.
Begin in a kneeling position with your arms at your sides. Reach your right arm around to grab your right ankle. Arch your back and lean forward slightly before reaching around to grab your left ankle.
Keep your knees and legs hip-distance apart. Lean into your pelvis and arch your back more to open your chest further.
Hold for 30 seconds (or less if it strains your back too much).
Start in chair pose with your feet together, knees slightly bent, and back slightly arched. Ensure you can see your toes.
Clasp your hands together at your heart. Slowly lower your left elbow to rest on the outside of your right knee. Gaze upward and gently lean into the twist. This will help open your chest and collarbone.
Hold for 30 seconds and repeat on the other side.
Spread your palms on your mat and lift your hips straight up until your knees come off the ground and your legs are straight. The key to this pose is keeping your back arched enough and your hips pointed out so that your lower back remains straight.
Hold this pose for 30 seconds, then transition into One-Legged Downward Facing Dog (below).
Begin in downward facing dog (above). Lift your left leg until it aligns with the rest of your body. Press your hands into the mat while pushing your hips out and your chest down closer to the mat.
The higher you can lift your leg (beyond the straight line from your body), the more you’ll stretch your back.
Hold for 30 seconds and move on to three-legged downward facing dog (below) or repeat on the other side.
Start in One-Legged Downward Facing Dog (above).
Bend your right knee back behind you at a 90-degree angle. You should feel the stretch in your hips and side body. Try to keep your shoulders aligned with your hands as much as possible.
Hold for 30 seconds and perform on both sides.
Remember, for this workout, hold each pose for 30 seconds before moving on to the next. After completing all 12 poses, rest for 1 minute.
Then repeat the workout, ensuring to switch sides for poses that target different sides of the body. Rest for another minute and complete the poses for a third time.
Feel free to stay in any of the yoga stretches for longer than 30 seconds if it feels good for your body or if you think you need it.
If you enjoyed these morning yoga stretches and are unsure how to start a regular yoga practice, check out our Yoga Fat Loss Bible for Beginners!
It also includes a complete flexibility guide with beginner modifications designed to help improve your flexibility and ease any aches and pains from tight muscles!
It’s a great option for those looking to lose weight, gain flexibility, and relieve discomfort through a calming yoga practice.
It features detailed instructions and beginner modifications for your practice, along with a 6-Week Workout Plan that any beginner can start!
Leave a comment below if you liked this article or have any questions!
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