15 Minute Morning Yoga:

Looking for a 15 minute morning yoga routine?

Practicing yoga in the morning is a healthy habit to get prana (Sanskrit: ‘Primary Energy’) back into circulation. Consequently, activating the mind and body.

Are you someone who needs that extra energy boost in the morning?

This energizing yoga routine is just for you. After all, for many practitioners, the first hours are some of the best to get on the yoga mat. A beautiful and useful time to activate your mind, and get those creative juices flowing before your day begins.

15 minute morning yoga

Oftentimes, from the moment we awake to sundown, we are on the go. Seemingly to get as much done in your day as possible, never knowing what curveballs life can throw. You get up and already are assailed by a thousand commitments.

If you are one of those busy bee’s, try a few yoga maneuvers in the morning, to get you going. Here are some thoughts on a quick 15-minute morning yoga routine.

Related Article: What Are Some Of The Best Times To Do Yoga?


A Yoga Class In The Morning May Turn Your Day Around!

A 15-minute morning yoga routine gets your blood pumping and your muscles activated. Morning exercise in itself is a great way to boost energy and reduce fatigue. It may also help keep you energized more effectively, throughout your day. 

A good morning workout may also lend itself to decrease stress levels. We know that exercising causes the release of endorphins, also known as “feel good hormones”. Not only will your energy levels be up, you may start the day much more relaxed and focused!

While you may at first feel resistant to the initial morning routine, your body will adapt and reap the benefits from a consistent 15-minute morning yoga routine. 

According to Ayurveda, the hours that go from sunrise to 10 in the morning are a kapha moment. Important for increasing feelings of lightness, warmth and vitality. Ideal for moving and exercising.


A 15-Minute Morning Yoga Routine For Beginners

Below you will find 5-easy postures for an effective 15-minute morning yoga routine!

If you are a beginner and wish not to perform a Sun Salutation or getting into a Vinyasa flow, you may rely on these yoga asanas, for a morning yoga routine.


Related Article: Yoga for Better Sleep: Learn Why Bedtime Yoga, Works!


Back stretch and side stretches:


  • Firstly, in a standing posture, inhale with your arms straight up, lean back slightly to feel the stretch of your whole body.
  • Next, exhale and slide one hand along the side of your body with the other hand still raised.
  • Let your head and neck relax, feeling a further stretch in the ribs and the side of the body.
  • Inhale slowly, moving up-towards the center and exhale towards the opposite side. 
  • Repeat these stretches, 5 times for each side. 

Standing Forward fold:

good morning yoga


  • In a standing posture, inhale deeply. Then, while exhaling, begin to bend forward.
  • Let your knees (if needed) bend and try to bring your chest towards your thighs.
  • Simulatensouly, relax your neck and let your head hang down heavily. You will feel this stretch in both your lower spine and hamstrings.
  • Stay in this position for 10 breaths. You can keep your hands on your hips or on the floor.


Tree pose:

tree pose hatha yoga


  • Find your center and feel rooted and anchored to the floor. 
  • Then, place your hands on your hips or at heart level.
  • Inhale, bringing one foot upwards, placing it on the calf or thigh. Feel a connection between your foundational leg and toes. Then, on the foot you have placed on the calf or thigh.
  • Exhale. Always keep your torso muscles active.
  • Finally, once reaching a balanced state, extend your arms towards the sky. 
  • Stay in this position for 5 breaths. If you don’t feel ready for this balancing posture, you can use a chair or a wall for support. The most important thing is performing this asana from a place of presence in the moment and with an elongated spine. 


Related Article: A Reference Guide To The Most Popular Chair Yoga Postures & Poses


Cat and Cow Sequence:

cat pose


cow pose



This is an easy to perform sequence to warm up your back/spine.

  • Firstly, position yourself on the ground, resting on all fours.
  • Then, inhale in the position of the cow (head and tailbone rise, belly goes down, chest extends forward).
  • Exhale in the position of the cat (arches the backup, bring your chin to your chest, raise your navel towards your spine). 
  • Continue for 2-3 minutes, moving slowly at first and increasing your speed as you gain flexibility. Don’t consider these postures as two separated asanas, but as a flow of movements.


Downward Facing Dog:

downward dog



This inversion is a yoga foundational pose practiced in many styles of yoga. Coincidentally, it’s also a great posture for a 15-minute morning yoga routine to rock your day with energy and focus.

  • With your toes planted firmly on the ground, raise your tailbone upward.
  • Then, bring your head down, simultaneously pushing the hands into the mat to help stretch your back.
  • Bring your navel towards your spine and press your heels towards the ground.
  • Take 5 deep breaths while in this position, closing your eyes if you feel comfortable enough to do so!


Final Thoughts!

There you have it! This 15-minute morning yoga routine is a perfect morning-day-booster to help feel more awake, aiding in a strong body and a relaxed focused mind!

There is always room to add or subtract your favorite asanas, but hopefully this gives you an idea to expand future morning routines.