Do you want to start your day feeling more energized and less stiff? Morning yoga might be the answer! It’s a fantastic way to kickstart your day both mentally and physically. Our bodies can feel a bit tight in the morning, and a short yoga routine can help warm up your muscles, increase flexibility, and get you ready for the day ahead. Plus, yoga is excellent for gently waking up, reducing stress, and setting a positive tone for the day.
We understand that not everyone has hours to spare in the morning, so we’ve got you covered with some short and sweet yoga routines. PureGym Personal Trainers and Yoga Teachers Ryan Legge and Molly McHugh share the benefits of morning yoga and their favorite quick flows – whether you have 5, 10, or 15 minutes to spare.
Why Morning Yoga?
Getting up just 15 minutes earlier to practice yoga can significantly affect how you feel throughout the day. Here are some added benefits to convince you:
Reduces Stiffness: Yoga lubricates joints and limbers up muscles, reducing morning stiffness. Over time, it increases flexibility and strength, easing aches and pains.
Reduces Stress and Anxiety: Yoga builds mental resilience, helping shake off stress from the previous day and start the day with a clear head.
Releases Happy Hormones: Yoga produces endorphins, serotonin, oxytocin, and dopamine, enhancing mood and energy levels.
Increases Oxygen and Blood Flow: Gentle movements and breath control in yoga encourage oxygen-rich blood flow, aiding concentration, productivity, and energy.
Improves Mind-Body Connection: Yoga promotes greater awareness of your body, helping you check in with its needs for the day.
Encourages Digestion: Yoga improves the connection between the gut and brain, kickstarting your digestive system and metabolism.
Start the Day with a Win: A morning yoga session is a great way to set a positive intention for the day, achieving something before leaving the house.
Choosing the Right Yoga for the Morning
For a morning flow, energetic practices like vinyasa or ashtanga work well. If you prefer a gentler start, try hatha yoga.
How Often Should You Practice? There’s no perfect frequency. Even once a week can bring benefits, but for noticeable improvements, aim for three times a week.
Quick Morning Yoga Routines
Here are some easy-to-follow morning yoga routines from Ryan and Molly, ranging from 5 to 15 minutes. These can be done at home and are perfect for beginners:
Ryan’s Morning Yoga Flow
5 Minutes
- Easy Pose (Sukhasana) With Arms Raised
- Seated Side Bend Pose (Parsva Sukhasana)
- Easy Pose With Twist (Parivrtta Sukhasana)
- Cat Cow (Marjaryasana)
- Puppy Pose (Uttana Shishosana)
- Child’s Pose (Balasana)
- Supine Pigeon (Supta Kapotasana)
- Supine Spinal Twist (Supta Matsyendrasana)
- Happy Baby (Ananada Balasana)
10 Minutes
Three rounds of Sun Salutation A and B
15 Minutes
Add a 5-minute strengthening sequence
Molly’s Morning Yoga Flow
5 Minutes
- Easy Pose (Sukhasana)
- Neck Rolls, Shoulder Rolls
- Seated Cat Cows
- Seated Torso Circles
- Seated Side Bend Pose (Parsva Sukhasana)
- Cat Cow (Marjaryasana)
- Child’s Pose (Balasana)
- Thread The Needle (Urdhva Mukha Pasasana)
- Child’s Pose (Balasana)
10 Minutes
Incorporate warrior poses, lunges, and folds
15 Minutes
Strengthen the upper body and core, stretch the hamstrings and hips
Morning yoga, even in short bursts, can make a big difference in how you feel throughout the day. These quick routines from Ryan and Molly offer a great way to start your day positively, and you can even try them later for an energy boost. So, roll out your mat, take a few deep breaths, and enjoy the benefits of yoga.
