Transform your mornings with a gentle yoga flow sequence that energizes your body and calms your mind. This morning yoga routine combines simple yoga poses into a flowing practice that’s perfect for beginners while offering enough challenge for intermediate practitioners.

Why Morning Yoga?

Starting your day with yoga has countless benefits. A morning yoga flow:

• Increases energy levels naturally
• Improves flexibility and strength
• Reduces morning stiffness
• Sets a positive tone for your day
• Boosts mental clarity and focus

Your 15-Minute Morning Yoga Flow

1. Gentle Warm-Up (2 minutes)

Begin with seated breathing exercises to center yourself. Move into neck and shoulder rolls to wake up your upper body.

2. Sun Salutation A (5 minutes)

This classic vinyasa yoga flow sequence includes:

• Mountain Pose
• Forward Fold
• Half-Lift
• Plank
• Chaturanga (optional)
• Upward-Facing Dog
• Downward-Facing Dog

3. Standing Sequence (5 minutes)

Flow through these standing poses yoga movements:

• Warrior I (both sides)
• Chair Pose
• Standing Forward Fold
• Tree Pose (both sides)

4. Floor Work (2 minutes)

End with gentle stretches:

• Cat-Cow Stretch
• Child’s Pose
• Seated Forward Fold

5. Final Relaxation (1 minute)

Complete your morning yoga flow with a brief Savasana to integrate your practice.

Tips for Success

• Practice on an empty stomach
• Use props like blocks or straps for support
• Move mindfully and breathe deeply
• Listen to your body and modify as needed
• Stay consistent with your practice

Remember, this sequence is flexible. As you become more comfortable, you can add core strengthening yoga poses or make it a power yoga flow sequence by increasing the pace.