Ever wondered how your yoga instructor is so cheerful and full of energy, that too at 6 in the morning? Well, according to different yogis, it is because of their brief yoga morning routines that last not more than 15 minutes. Whether you are an advanced-level yogi or a beginner, incorporating a 10-minute morning yoga routine can do wonders for you. We already know how beneficial yoga is for our physical and mental health but having a morning routine can give you the required energy to conquer the world.

Creating a daily yoga routine is not a big deal but sticking to it is. Moreover, it can be easier for you if you are already a morning person. However, it will take some commitment if you are not an early bird. Whatever the case may be, keep in mind that it will only take you 10 minutes

Beginners should start with easy and doable yoga morning poses until they get adjusted to the routine and slowly proceed toward an advanced version of yoga. We have curated a list of yoga morning poses that you can perform as a beginner and include them in your morning routine.


1. Knees to Chest Pose :

Lying on the back, draw the knees gently in toward the chest. Inhaling, release the knees slightly away from the chest; exhaling, hug them in. As simple as this appears, take it easy on the lower back. Play with rocking side to side or moving the knees around in circles to explore releasing tension in the lower back.

Apanasana helps to stretch the muscles in the lower back and hips, promoting relaxation and reducing tension. Improves breathing. The stretching and twisting of the spine can help to improve breathing by expanding the chest and lungs.

Begin by lying on your back with your arms extended alongside your body. Inhale deeply, feeling your belly rise. Exhale slowly, bringing your knees toward your chest.

Benefits of knees to chest pose:


  • Releases tension in the lower back
  • Stretches and relaxes the hips
  • Massages and stimulates the digestive organs
  • Promotes a sense of grounding and calm yoga morning routines

2. Half cobra yoga morning routines pose:

Half cobra pose, or ardha bhujangasana in Sanskrit, is a beginner’s version of cobra pose. It’s a much less intense backbend and great for students who are just learning yoga. Instead of pushing all the way into the hands, only a small amount of pressure is used against the floor, and the abdomen remains on the ground.

Lie on your stomach with your legs extended and palms under your shoulders.

Inhale, lifting your chest off the mat while keeping your elbows slightly bent.

Engage your back muscles and lift through the crown of your head.

Hold the pose for 15-30 seconds, breathing deeply.



  • Strengthens the muscles along the spine
  • Improves posture and flexibility in the back
  • Stimulates the abdominal organs
  • Alleviates mild sciatica pain


 This is the best yoga morning routine pose, kneel, and sit on your knees. Lean forward, keeping your buttocks on your heels, and rest your forehead on the floor. Move your arms so they’re next to your legs, palms facing up. Inhale and exhale, slowly and deeply, for at least eight breaths.

Begin on your hands and knees in a tabletop position.

Sit back on your heels, extending your arms forward.

Rest your forehead on the mat and relax your entire body.

Breathe deeply into your back, holding the pose for 1-3 minutes.

To release, gently come back to a seated position.



  • Relieves tension in the back, shoulders, and chest
  • Stretches the hips, thighs, and ankles
  • Calms the mind and reduces stress
  • Encourages deep, mindful breathing


Reclining yoga poses, also called supine poses, are poses done while lying down on the back. In Sanskrit, supine poses are referred to as “Supta.” These poses provide a therapeutic effect since the floor supports your body weight.

Lie on your back with your knees bent and feet hip-width apart.

Extend your arms out to the sides in a T-position.

Drop your knees to one side while keeping your shoulders on the mat.

Gaze in the opposite direction of your knees, feeling a gentle twist.

Hold the pose for 30 seconds to one minute, then switch sides.


  • Stretches and opens the chest, shoulders, and back
  • Releases tension in the spine and hips
  • Massages and detoxifies the abdominal organs
  • Improves overall spinal flexibility

5. Spinal Flex Pose:

A familiar movement for most of us, spinal flexion is the act of bending forward. It’s what you’re specifically told not to do when lifting heavy items, gardening, and other manual tasks. Understanding how flexion works and its effects on the body may help manage your back pain.

Start in a tabletop position with a neutral spine.

Inhale, arching your back, and lifting your head and tailbone.

Exhale, rounding your spine and tucking your chin to your chest.

Repeat this flowing motion for 1-3 minutes, syncing breath with movement.

Gradually return to a neutral tabletop position to conclude.



  • Promotes flexibility in the spine
  • Enhances circulation and energy flow
  • Massages and tones the abdominal organs
  • Alleviates tension in the back and neck.


6. Upward Salute Pose:

Upward Plank Pose is an intermediate back-bending yoga morning routine pose that builds strength and flexibility. It is sometimes used as a counter-pose to forward folds, such as the Seated Forward Fold (Paschimottanasana), and full-body, strength-building poses, such as the Four-Limbed Staff Pose.

Draw your arms in line with your ears. Rotate your biceps back and allow your shoulder blades to move up and out away from your spine. If you can keep your arms straight, reach up and touch your palms, bringing your gaze to your thumbs. Take several breaths, then release your arms.



  • Stretches and lengthens the entire body
  • Improves posture and lung capacity
  • Energizes the body and uplifts the spirit
  • Cultivates a sense of openness and balance


Tree Pose (Vrksasana in Sanskrit) is an intermediate-level yoga position. It builds stability and improves posture while developing your core, lats, and shoulders. The pose is harder than it looks. Beginners can try it up against a wall to help them with balance.

Bend your right knee, reach down with your right hand and clasp your ankle. Bend your right knee and place your right foot on the inside of your left leg either above or below your knee joint. Your knee is pointing out to the side. Press your foot against your inner thigh, and your inner thigh back into your foot.



  • Boosts the balance of the body. …
  • Tones the muscles of your legs. …
  • Stabilizes your hips. …
  • Improves the posture. …
  • Helps in building focus. …
  • Helps to relieve Sciatica. …
  • Strengthens your ligaments.

Here is your 7-step daily yoga routine So, roll up your mat with gratitude, carry the serenity of your practice into the world, and let the balance you’ve found on the mat guide you through the dance of life and also enjoy healthy food with this routine.


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