Pose collection · 10 poses
Yoga poses for the morning
Morning bodies are often stiff, and that is normal. A short practice after waking does not need to be intense. It needs to move the spine, wake up the legs, and get the breath going so the rest of the day starts from a steadier place.
These poses build from the floor to standing. The first few can be done before you are fully awake, and the standing poses at the end add a little strength and focus. Ten minutes is plenty.
By Fayeed Pawaskar · Open any pose for full steps, a form checklist, and common mistakes
Yoga · Beginner1. Knees to chest
Apanasana
A gentle first movement for the lower back, easy to do before you even get out of bed. Rock slowly side to side.
How to do it →- Supine twistYoga · Beginner
2. Supine twist
Supta Matsyendrasana
Wakes up the spine with a slow rotation. Let the knees fall to one side and breathe into the ribs.
How to do it → - Cat-cowYoga · Beginner
3. Cat-cow
Marjaryasana-Bitilasana
Moves the spine through its full range and links movement to breath. It is one of the best ways to loosen a stiff back.
How to do it → 
Yoga · Beginner4. Downward facing dog
Adho Mukha Svanasana
Stretches the back of the legs and wakes up the shoulders. Pedal the feet and bend the knees freely in the first few breaths.
How to do it →
Yoga · Beginner5. Low lunge
Anjaneyasana
Opens the front of the hips after a night of lying curled up. Lift the arms if you want a little more energy.
How to do it →
Yoga · Beginner6. Standing forward fold
Uttanasana
Lets the back of the body hang and release. Bend the knees and roll up slowly to standing.
How to do it →
Yoga · Beginner7. Mountain pose
Tadasana
A moment to stand evenly, breathe, and notice how you feel before the day begins.
How to do it →- Chair poseYoga · Beginner
8. Chair pose
Utkatasana
Warms up the legs and builds heat quickly. Sit the hips back and keep the knees in line with the toes.
How to do it → - Warrior IIYoga · Beginner
9. Warrior II
Virabhadrasana II
Builds strength in the legs and steadiness in the gaze. A good pose for feeling grounded and alert.
How to do it → 
Yoga · Beginner10. Tree pose
Vrksasana
A short balance that brings focus. Place the foot on the calf or thigh, never on the side of the knee.
How to do it →
Put it together
A 10-minute morning routine: start on your back with knees to chest and a supine twist on each side. Come to hands and knees for a minute of cat-cow, then press back to downward dog. Step into low lunge on each side, walk to the front of the mat for standing forward fold, and roll up to mountain pose. Hold chair pose for five breaths, then warrior II and tree pose on each side.
Questions about this collection
Is it good to do yoga in the morning?
Many people like morning yoga because it eases stiffness and makes it easier to practice before the day gets busy. The best time is the one you can repeat.
Should I do yoga before or after breakfast?
Many people prefer to practice on an empty stomach or after a light snack. A short, gentle morning routine is usually comfortable either way.
How long should a morning yoga routine be?
Ten minutes is enough to wake up the body. A short routine you do most mornings will help more than a long one you skip.
From the journal
A 10-minute morning yoga routine you will actually keep
Consistency over intensity
