Try This Easy 15 Minutes Morning Yoga Routine For A Quick Energy Boost

Are you looking for ways to freshen up your body before the morning rush? Then start your day with a revitalizing morning yoga routine that will only take a few minutes! 

Practicing daily yoga has numerous benefits for your wellbeing. It strengthens your muscles, redistributes energy throughout the body, and awakens your mind.

In fact, women who perform morning yoga postures are much happier and better at organizing tasks. It’s also great for overall productivity.

Not to mention it can help you avoid tons of health issues. 

Needless to say, doing yoga in the morning is a better alternative than filling up on coffee to energize for a long day ahead.

You’d agree, right?

I’ve designed the perfect 15 minutes morning yoga routine for you that will boost your energy levels and keep you going throughout the day.

1. Standing Forward Bend Pose

Standing Forward Bend pose is the best yoga for morning anxiety. This yoga pose relieves stress and relaxes the mind. It also improves the functioning of the liver and kidneys.

Besides, this yoga stretch in the morning helps improve muscle strength, particularly in the legs and hips. 

Time: 1 minute

How to do the Standing Forward Bend pose:

• Stand straight with your feet apart and a distance of two fists between them. 
• Place your hands on your hips and inhale deeply. 
• Bow down and touch the floor with your hands without bending your knees. 
• Simultaneously, exhale slowly and straighten your spine.

2. Downward Facing Dog Pose

Downward Facing Dog pose (aka Adho Mukha Svanasana) increases blood circulation and freshens up the body. This amazing morning yoga pose is also known to improve posture, prevent back pain, and make your spine stronger.

Since all your muscles are equally involved, add this stretch to your morning yoga routine to straighten your muscles. 

Time: 1 minute

How to do the Downward Facing Dog pose:

• Start with the tabletop position with all four limbs on the mat. 
• Bring your hands 3 inches ahead of your shoulders and keep them at an angle of 45 degrees. 
• Spread your fingers and push towards the ground.
• Bend your back and hips in a way to bring the chest towards the thighs.
• Relax back to the initial position. 

3. Bridge Pose

Bridge pose improves digestion by stimulating the abdominal organs and is useful in opening up your lungs. You’ll notice a significant difference in your mental wellbeing because of its calming effects. 

It’s also one of the best morning yoga stretches for strengthening the back, legs, ankles, and glutes. This yoga pose relieves menstrual discomfort, particularly backaches and cramps. 

Oh, and you can even try the bridge morning yoga stretch in bed!

Time: 1 minute

How to do the Bridge pose:

• Lie down straight on your back and bend the knees while keeping your feet on the floor. 
• The knees should be hip-width apart.
• Rest the hands on the floor, palms down. 
• Inhale deeply and raise your hips as high as you can. Try keeping the back straight. 
• Relax to the original position.

Read More: Easy 3 Minute Morning Yoga Routine for Beginners

4. Low Lunges

You can also add Low Lunges to your daily morning yoga routine to reenergize your muscles for a challenging day. It helps relieve tight knots in major focus regions such as the back, legs, and hips.

All in all, it’s a perfect yoga stretch for strengthening your lower body!

Time: 1 minute

How to do the Low Lunges:

• Stand straight with both feet together.
• Keep the hands on each side of the hips.
• Bend both knees but slide the left foot back while keeping it parallel to the ground and touching the left knee to the floor. 
• Make sure the back and chest remain straight.
• Stretch the left leg twice then regain the original position.
• Repeat the same with your right leg.

5. Cat Cow Pose

Cat Cow pose is the perfect morning yoga stretch for beginners that you can try in bed!

It targets both your mind and body. Not only will it improve blood circulation to vital organs, but the cat cow yoga pose is also crucial for reducing backaches. 

Additionally, beginning your day with this morning yoga exercise enhances brain power and helps you focus better at work. 

In short, it’s a must-try morning yoga routine pose for boss women who wish to be productive throughout the day!

Time: 1 minute

How to do the Cat Cow pose:

• Start with the tabletop position. Keep your hands straight down below the shoulders and the knees directly below the hips. 
• Inhale as you drop your belly and stretch your chest while lifting the hips. 
• Raise your head towards the ceiling during this step. 
• Then lower your head, tuck in your belly, and bend the spine in a round shape. Exhale while doing so. 
• Repeat.

6. Upward Facing Dog Pose

Yet another one of the best yoga exercises for early morning is the Upward Facing Dog pose.

It’s known to broaden the chest, stretch the arm and leg muscles, and strengthen your back. If you’re struggling with poor posture, add this workout to your daily morning yoga routine.

Besides, this pose stimulates the abdominal organs and boosts metabolism, offering you instant energy to last for the day.

Best of all, it’s also a super easy morning yoga stretch you can do in bed. 

Time: 1 minute

How to do the Upward Facing Dog pose:

• Lie down on a mat, facing down with your legs extended and ample space between them.
• Rest the top of your feet on the floor. 
• Place your hands on either side of your lower ribs. 
• By pressing the ground with your hands, lift your head and torso, while keeping the arms right below the shoulders. 
• Ensure the back remains as straight as possible. 
• Relax to the original position and repeat. 

Read More: 10 Super Affordable Bootcut Yoga Pants for Women

7. Warrior 1 Pose

Warrior 1 is among the top morning yoga postures for strengthening both lower and upper body parts shoulders, arms, legs, groin, chest, and back. The body angles executed in Warrior 1 pose energize the entire body, leaving you fresh for the day ahead. 

Time: 1 minute

How to do the Warrior 1 pose:

• Stand with your feet hip-width apart.
• Slide the left foot back to 45 degrees angle with the body, while keeping the right foot in place.
• Your right knee should be aligned with your right ankle.
• Keep the back straight and raise the arms above the head while inhaling.
• Bring the palms together as you continue taking deep breaths. 
• Remain in the position for a few seconds then repeat with the right leg.

8. Warrior 2 Pose

Warrior 2 is yet another amazing morning yoga routine pose for beginners and advanced fitness lovers. It especially targets your back and leg muscles, improving their strength and flexibility. 

If you want to increase your stamina, endurance and boost concentration, try Warrior 2 stretches during the early hours of the day. It’ll help improve your overall physical and mental health. 

Time: 1 minute

How to do the Warrior 2 pose:

• Stand straight with both feet at hip-width. 
• Keep the left foot behind your right foot and maintain maximum distance.
• Do a lunge with your left leg while the right knee should be aligned with your right ankle.
• Keeping the eyes straight ahead, extend out each arm to your front and back.
• Relax to the original position and perform the same pose with your right leg.

9. Child’s Pose

Looking for a simple yoga workout in bed? Child’s pose is also one of the best exercises to add to your regular morning yoga routine. 

This morning yoga stretch relieves anxiety, keeps your brain calm, and prevents work stress. It’s also helpful in reducing back pain and boosts circulation to muscles and organs. 

Time: 1 minute

How to do the Child’s pose:

• Sit with your legs bent and the top of your feet on the floor. Bring both toes together. 
• Extend your arms out and keep both hands palm down. 
• You should be in a crouch position, head bent inward and forehead touching the floor. 
• Bring your chest close to your knees. 
• Make sure you have a sufficient gap between your ears and shoulders.
• Stretch the back too.
• Maintain this position for some seconds, relax, then repeat after other exercises.

10. Gate Pose

Gate pose is an amazing yoga exercise to enhance your balance. It’s also a remarkable stretching yoga pose to reduce breathing problems. 

Additionally, if you’re looking for an advanced pose to diminish tension from your shoulders, neck, chest, arms, and legs, add the gate pose to your morning yoga routine. 

Time: 1 minute

How to do the Gate pose:

• Kneel on your mat. 
• Extend your right leg outwards and press the foot sole on the floor. 
• Your left knee should be just under your left hip.
• Extend your left arm upwards and lengthen your torso. 
• Extend your right arm on your right leg without relaxing your torso.
• Remain in this position for some time then repeat with your right side.

Read More: 8 Beginner Yoga Poses for Neck Pain Relief

11. Extended Side Angle Pose

Again a refreshing pose for your daily morning yoga ritual! If you’re looking for a yoga pose to improve flexibility, this one’s perfect for you. 

Try the Extended Side Angle yoga stretch in the morning to strengthen your middle and lower body muscles. This yoga workout also boosts your stamina and balances your core.

Time: 1 minute

How to do the Extended Side Angle pose:

• Start this pose by kneeling and keeping your back straight. 
• Bend down on your left side and rest your elbow on your left thigh with your wrist internally rotated. 
• Your head should face the opposite side of your right arm.
• Lift your right arm and extend it over your head to the left side. 
• Your back and the right knee would be bent as well.
• Ensure your shoulders are almost parallel to each other.
• Maintain this position for a few seconds then repeat for the other side.

12. Chair Pose

Chair pose is an incredible morning yoga routine pose to make your quadriceps and glutes stronger. It’s also useful in strengthening your shoulders, hips, knees, and ankle muscles. 

Moreover, chair yoga stretch improves circulation and digestion, allowing your body to function well throughout the day. 

Time: 1 minute

How to do the Chair pose:

• Stand with your feet hip-distance apart. You can also keep your feet together if you want to try a more challenging posture.
• While keeping your back straight, bend down in a chair-sitting position. 
• Extend both arms over your head. 
• Repeat several times.

13. Seated Forward Bend Pose

Seated Forward Bend pose is one of the best morning yoga stretches for anxiety and relieving depression. It’s the perfect morning yoga exercise to reduce post-sleep fatigue. 

Plus, if you often have reproductive issues, this yoga pose has amazing benefits for the ovaries, uterus, and even digestive system. 

Time: 1 minute

How to do the Seated Forward Bend pose:

• Sit on a mat with your legs extended in front of you.
• Keep your spine straight and raise both arms above the head.
• Inhale and stretch the back upwards. 
• Remain like this for a few seconds.
• Exhale and bend forward to touch your feet.
• Again, maintain this position for a few seconds.
• Repeat several times.

14. Seated Spinal Twist Pose

Seated Spinal Twist is an excellent morning yoga pose to tone your belly and abs muscles. This yoga stretching also targets your spine, making it more aligned and reducing lower backaches.

Moreover, all that twisting is useful for improving your digestion. Keep in mind that it may be a bit tricky for beginners before you add it to your daily morning yoga routine. 

Time: 1 minute

How to do the Seated Spinal Twist pose:

• Sit on the floor with your legs crossed.
• Cross your right foot outside of your left thigh and place your right hip on the left foot.
• Press your right foot firmly on the ground. 
• Place the fingers of your right hand behind you on the floor. 
• Twist your torso and neck to the right.
• Bring your left arm inside your left knee towards the right side. 
• Repeat for the other side.

Read More: Best 7-Minute Abs Workout for Beginners

15. Standing Spinal Twist Pose

Do you often have trouble with smooth bathroom biz? Standing Spinal Twist – the last pose in our morning yoga routine – is perfect for treating constipation.

While targeting your lower back, it helps relieve aches from the pelvic region. Plus, this spinal stretch strengthens the muscles of your shoulder, neck, and arms. Oh, and it’ll also improve your spine flexibility!

Time: 1 minute

How to do the Standing Spinal Twist pose:

1. Stand straight on your mat with your feet hip-distance apart. 
2. Inhale and extend both arms out straight. 
3. Twist your body and arms to your right without moving your feet and exhale as you do so. 
4. Reach the original position and then repeat for the left side.

Hope you like this list of amazing 15-minute morning yoga routine! You can fit these morning yoga poses perfectly in your regular schedule before the early hour rush hits.

Many of these beginner yoga stretches are super easy, while some are a bit tricky. But nothing’s impossible so keep practicing. 🙂

Let me know what morning yoga workouts you perform every day in the comments below.

References:

• https://www.artofliving.org/yoga/yoga-poses/standing-spinal-twist
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193654/ 
• https://www.shape.com/fitness/workouts/10-yoga-poses-increase-metabolism