Author: Randeep Singh / go to all articles on Yoga Concepts
Do this 10 minute morning yoga
full body stretch everyday,
to help release the nights tension,
improve focus,
posture, and feel your best mentally
for the day ahead.
Youtube Link: https://shrinke.me/QrYh
Yoga in the mornings is a great habit to form,
as it truly sets the tone for the day, allowing you to feel physically and mentally at ease.
Morning Yoga Stretches for Beginners: Start Your Day with Energy and Ease
There’s something powerful about beginning your day with mindful movement. Morning yoga stretches gently awaken the body, improve circulation, and set a calm, focused tone for the hours ahead. If you’re new to yoga, the good news is you don’t need flexibility, fancy equipment, or a long routine to feel the benefits. Just 10–15 minutes each morning can make a noticeable difference.
Why Morning Yoga?
After a night of sleep, the body can feel stiff and sluggish. Gentle stretching helps release tension, especially in the back, hips, and shoulders. Morning yoga also supports better posture, reduces stress, and encourages deeper breathing — all essential for a productive day.
1. Cat–Cow Stretch (Spinal Warm-Up)
Start on your hands and knees in a tabletop position. As you inhale, drop your belly and lift your chest and tailbone (Cow Pose). As you exhale, round your spine and tuck your chin toward your chest (Cat Pose). Repeat slowly for 5–8 breaths.
This movement increases spinal flexibility and relieves tension in the back and neck.
2. Downward Facing Dog
From tabletop, lift your hips up and back, forming an inverted “V” shape. Keep your knees slightly bent if needed. Press your palms into the mat and lengthen your spine.
Hold for 5–7 breaths. This pose stretches the hamstrings, calves, shoulders, and spine while improving blood flow.
3. Standing Forward Fold
Stand tall, then gently hinge at your hips and fold forward. Let your head and arms hang heavy. Bend your knees if your hamstrings feel tight.
This stretch releases tension in the back and helps wake up the nervous system.
4. Low Lunge Stretch
Step one foot back into a lunge, keeping the front knee over the ankle. Lower the back knee to the floor if needed. Lift your chest and breathe deeply.
This pose opens the hips and stretches the hip flexors, which often become tight from sitting.
5. Seated Side Stretch
Sit comfortably and raise one arm overhead, gently leaning to the opposite side. Switch sides after a few breaths.
This simple stretch lengthens the sides of the body and improves breathing capacity.
A Gentle Reminder
Move slowly. Breathe deeply. Listen to your body. Yoga is not about forcing flexibility — it’s about creating awareness and balance.
By starting your morning with these beginner-friendly stretches, you invite clarity, energy, and calm into your day. Roll out your mat tomorrow morning and experience the difference for yourself. 🌿
For maximum results do this sequence everyday followed by my 10 minute morning workout or any of my other 10 minute workouts on my channel.
You can find all my workouts here: https://www.youtube.com/playlist?list…
This is a full body stretching routine that will target all muscles including: neck, shoulders, chest, back, glutes, hip flexors, hamstrings and calves.
I have included modifications throughout the video if you have some tightness and limited range of motion in any areas.
Always listen to your body and never push past what is comfortable for you
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