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Morning Yoga Routine

Easy 17 items · 20 min
testuser's avatar
testuser Published 2 weeks ago
Health

A gentle 20-minute morning yoga flow to improve flexibility, reduce stiffness, and set a calm, focused tone for the day. This routine is for beginners and regular practitioners who want a short, safe practice to energize and ground themselves each morning.

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  1. Check for pain or recent injuries and modify poses accordingly — Stop or adapt any movement that causes sharp pain; consult a professional if unsure.
  2. Find a quiet space and unroll your mat
  3. Set a 20-minute timer to keep the practice focused
  4. Sit tall and practice 6 diaphragmatic (belly) breaths — Inhale to expand the belly, exhale to soften the belly; steady, relaxed breaths.
  5. Warm shoulders and neck with gentle rolls, 1 minute — Move slowly, inhale to lengthen, exhale to relax into each roll.
  6. Flow Sun Salutation A — 3 rounds — Gentle full-body sequence to warm muscles and link movement with breath.
  7. Inhale: sweep arms up; exhale: fold forward
  8. Step back to plank and lower with control; inhale to chest lift or cobra — Option: drop knees for a gentler version.
  9. Move into downward-facing dog and pedal heels, hold 5 breaths — Bend knees to lift hips if hamstrings are tight; pedal to loosen calves.
  10. Low lunge each side — open hips — Use blocks under hands if you cannot reach the floor comfortably.
  11. Right low lunge: step forward and hold 5 breaths
  12. Left low lunge: step forward and hold 5 breaths
  13. Standing forward fold — hang for 5 breaths and soften the knees — Keep a slight bend to protect the lower back; let the head be heavy.
  14. Chair pose to standing flow — 3 rounds to energize — Inhale into chair, exhale to stand; engage legs and core for power.
  15. Seated twist each side — 3 breaths per side — Keep the spine long and twist from the torso, not the neck.
  16. Finish with savasana or legs-up-wall for 2–3 minutes — Use a blanket under your head and focus on soft, even breathing.
  17. Drink a glass of water and set one intention for the day — A short hydration and intention helps carry calm into your morning.
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