Welcome back, my friends! Today, I am sharing my go-to morning yoga stretches – and the best part? They take just 5 minutes. This simple yet powerful yoga routine will leave you feeling grounded, refreshed, and full of energy to tackle whatever the day brings.
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For most people, mornings are the most stressful time of the day, whether you hit snooze one too many times or are racing to get through a packed schedule.
But here is the truth: just 5 minutes is all it takes to shift your entire day.
These morning yoga stretches are your invitation to pause, breathe, reconnect and ground yourself, enabling you to move forward with calm and clarity.
This quick morning yoga routine is not about fancy yoga poses; it is about tuning into your body, gently waking up your muscles after a night’s rest, and creating space for intention.
I am a certified yoga teacher, and these morning yoga stretches are accessible for advanced yogis and beginners alike. You can do them in your pyjamas on your bedroom floor with zero equipment needed.
Don’t let self-care slip through the cracks due to a tight schedule. This is your life, make it count!
Ready to feel the difference? Let’s begin…
Morning yoga stretches – breathe and glow from the inside out
Get ready to start your day with intention, not on autopilot. These morning yoga stretches take just minutes, but the impact will last all day.
Whether you are a seasoned yogi or complete beginner, this is the perfect way to connect with your body, awaken your energy and show up as the best version of yourself right from the moment you rise.
1. Easy cross-legged position (Sukhasana)
But first, coffee – always! Feel free to bring your coffee, tea, hot chocolate, whatever keeps you going in the morning. The next 5 minutes are all about you, make yourself comfortable and support yourself in the best possible way.
We start our morning yoga routine in an easy cross-legged position. Hands on knees, palms facing down.
Close your eyes and take a few cycles of breath in and out through the nose.
This grounding posture invites you to settle into your body, quiet the mind and create space for intention. It is an opportunity to ease into your yoga practice and connect with the present moment.
2. Shoulder openers
Let go of tension in your shoulders and deepen your connection with your body.
Interlace your hands behind your head. As you inhale, lift your gaze and heart towards the sky and press your shoulder blades together. As you exhale, drop your chin to your chest and allow your elbows to close in front of your face.
Repeat this movement 5 times.
3. Side bends
Next up, side bends.
Stay rooted in your easy cross-legged position, take an inhale and lengthen through your spine and with your exhale, bend over to the right/left side.
Repeat this movement 3 times to each side.
Always looking up towards the sky when you bend over to either side, helping you to keep your heart space open, flow with ease and intention.
4. Wide-legged child’s pose (Balasana)
Make your way into a wide-legged child’s pose, a shooting stretch that opens the hips and relaxes the lower back.
Let your forehead rest on the earth and take 5 cycles of breath in and out through your nose.
Form spider hands and once more sink your heart towards the earth. This adds a nice shoulder stretch. Take 5 cycles of breath.
Let your breath deepen and your body surrender to the present moment.
6. Downward-facing dog (Adho Mukha Svanasana)
From your wide-legged child’s pose, make your way into a downward-facing dog.
All right, my friends, we are upside down…embrace this new perspective and the full back body stretch that downward-facing dog offers you.
Take three cycles of breath in downward-facing dog.
Step the right foot behind the left to help you lengthen your left calf muscle. Take three cycles of breath and reverse to the other side.
Embrace the energy flowing through your body as you breathe through these movements.
5. Standing forward fold variations (Uttanasana variations)
From your downward-facing dog, walk your feet towards your hands and make your way to a standing forward fold.
Keep your feet hip-width apart, soften your knees, grab opposite elbows, and sway gently side to side. Stay here in ragdoll for 5 cycles of breath.
Interlace your fingers behind your lower back and let your arms drift overhead, allowing gravity to open your shoulders and chest. Stay here for 5 cycles of breath.
This release melts away tension in the spine, neck, hamstrings and with the extended arms, shoulders.
Allow your body to connect with gravity and surrender to the pose in a gentle, yet grounded way.
7. Standing Sun Salutations
To finish your morning yoga stretches, we will create some heat within the body by flowing through a series of standing sun salutations.
These fluid movements help stretch the body, awaken your energy, and sharpen your focus, leaving you feeling centred, refreshed, and ready to take on the day ahead.
Finish your morning yoga practice, standing with your hands together in front of your heart. Close your eyes, take a moment to connect with your body and set an intention for the day ahead. Express gratitude towards your body and yourself for showing up for yourself and your yoga practice.
For a short video, check out my reel on IG – click here!
Keep in mind, what matters most is your commitment to showing up for yourself, no matter how brief or simple your practice may be.
Even just 5 minutes can shift your perspective and leave you feeling completely different – energised, grounded, and ready for whatever the day holds.
Consistency is what creates lasting transformation, and every moment you give to yourself counts – You are worth it!
Q&A
When it comes to morning yoga, there are a few common questions I often receive in my yoga classes, on my blog, through social media channels, etc.
Below, I have answered some of the most frequently asked questions to help clear up any doubts.
What are the benefits of morning yoga?
Morning yoga is a powerful ritual that reconnects you with your body and intention before the world even asks anything from you.
This is your time to focus on what matters most to you in life, and a few mindful minutes on your yoga mat each morning can create a ripple effect that transforms your entire day and, over time, your life.
Here are the benefits of morning yoga at a glance:
- Builds consistency and self-discipline – regular morning yoga cultivates a daily habit of self-care that strengthens both body and mind over time
- Boosts energy naturally – morning yoga stretches gently wake up the body and mind, leaving you feeling refreshed and ready to take on the day
- Improves focus and clarity – morning yoga can boost your focus and clarity, helping you to feel more grounded and rooted in your values and beliefs
- Ease morning stiffness – a gentle morning yoga routine can help to relieve tightness in your body, especially after a night’s rest
- Sets a positive tone – a morning yoga routine creates a calm, centred start that makes it easier to handle stress and stay balanced throughout the day
Reading recommendation: If you would like to find out more about the benefits of yoga in general, check out the article 12 Benefits of Yoga That Are Supported by Science.
What are some energising yoga flows for a morning routine?
If you are looking for more energising yoga flows that you can incorporate into your morning routine, I have got ya covered, my friend!
I have a huge selection of free online and on-demand yoga flows on YouTube YOGATX. Check out the flow below to get you started – I look forward to seeing you on the mat.
How do I integrate morning yoga stretches into my morning routine?
I am glad you asked! When it comes to integrating morning yoga into your morning routine, start small and set aside 5 minutes after waking up, before checking your phone or diving into your day.
The yoga routine above is a great and gentle way to get started. Alternatively, join my free 3-Day Morning Yoga Challenge, the perfect way to ease into a regular morning yoga practice and establish a routine that will leave you feeling energised and focused for the day ahead.
Take my FREE 3-Day Morning Yoga Challenge – Start Today!
All right, my friends, I hope you enjoyed my blog post on my go-to morning yoga stretches, and if there are any questions, as always, please feel free to drop them in the comment section below, and I will get back to you.
Keep in mind that each time you step onto your yoga mat, you are choosing to prioritise connection over chaos, but more importantly, you are choosing yourself!
I am a certified Yoga Teacher and Personal Trainer, and if you enjoyed this blog post and are interested in working with me, make sure to check out my services and offerings. And yes, I do have a newsletter! Join our growing online community today – sign up for my newsletter – get the latest fitness and well-being tips directly to your inbox.
Stay wild,
Nicolle
Featured Image: Photo by Caleb Smith on Unsplash
Hi, I’m Nicolle, a certified Personal Trainer, Yoga Teacher, and Blogger. I’m the founder of Let Your Shadow Shine and the voice behind this blog — your space for fitness, well-being, and self-discovery. On this blog, you will find empowering movement practices, holistic well-being tips and personal growth inspiration, all helping you to live with intention and create a life aligned with your inner truth.
