5-Minute Easy Morning Yoga Routine: Wake Up and Shine

If you struggling to pry yourself away from under the duvet, or can't compute without caffeine, it might be time to switch up your morning routine and energize with zen!

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We all know how challenging it can be to find the motivation to exercise first thing in the morning. But dedicating just five minutes to a morning yoga routine can leave you feeling more energised and clear-headed than that cup of coffee (or tea!) Research shows that short bursts of exercise can enhance attention, alertness, and mood—just like your morning brew. So, why not give your yoga mat a try?

This routine is perfect for anyone, but if you are a beginner, you may want to check out our 10 Beginners Yoga Poses to get you started post.

Why Morning Yoga?

Morning yoga is a go-to for many due to its myriad health benefits. Regular yoga practice can improve physical strength, flexibility, balance, and energy levels, and also assist with pain management and back health. On the mental side, yoga can reduce stress and anxiety, boost executive function, and enhance emotional well-being, increasing self-compassion, happiness, and overall mood.

If you wake up with stiff muscles or achy joints, the idea of a vigorous workout might be off-putting. But a gentle morning yoga session can help reduce stiffness, inflammation, and improve mobility. Even those with more severe conditions like osteoarthritis can benefit.

Studies have shown that morning yoga significantly reduces pain, anxiety, stiffness, and blood pressure. No matter your physical condition, starting your day with gentle yoga movements is a safe and effective way to wake up.

Is a 5-Minute Morning Yoga Routine Worth It?

Definitely! Even if you only have five minutes, it's worth hopping on your mat for a quick flow. Consistency is crucial to experiencing the benefits of yoga, and frequent practice (ideally five times a week) is linked to greater health benefits.

Our schedules and energy levels can vary, so it’s important to be flexible with your routine. Even a short practice helps reinforce the habit of daily exercise. So, if you’re wondering if five minutes really counts, the answer is a resounding yes!

5-Minute Yoga Morning Routine

This easy morning yoga routine is perfect for beginners and seasoned yogis alike. It’s designed to gradually awaken your body, boost energy, and get your blood flowing, enhancing oxygen flow to your brain. Plus, it helps stretch the back and release the hips, relieving tension and preparing your body for the day ahead.

1. Child’s Pose

• Begin on your knees. Bring your big toes together and separate your knees.

• Walk your hands forward and lower your torso between your thighs.

• Draw your hips back towards your heels as your arms reach forward.

• Feel your spine lengthen from your tailbone to the crown of your head.

2. Downward Facing Dog

• From Child’s Pose, extend your hands forward and tuck your toes.

• Lift your hips, exhale, and slowly straighten your legs.

• Broaden your shoulder blades and grip your yoga mat with your fingertips.

• Keep your ears between your upper arms for proper alignment. Bend your knees slightly if needed to lengthen your spine.

3. Upward Facing Dog

• From Downward Dog, move into a plank position. Untuck your toes, placing the tops of your feet on the floor.

• Engage your quads and glutes, drop your hips towards the floor.

• Widen your collarbones, draw your chest forward, and press firmly into your mat with your hands.

• Hold for a few breaths, then tuck your toes and push back to Downward Dog.

4. Low Lunge

• From Downward Dog, step your right leg between your hands.

• Lower your left knee to the mat, untuck your back toes.

• Square your hips, allowing them to sink towards the floor.

• Inhale and reach your arms overhead, adding a gentle backbend as you exhale.

• Hold for a few breaths, then switch sides.

5. Lotus Pose

• Sit cross-legged, lengthening your spine.

• Draw your right shin towards your torso, placing your right foot in the crease of your left hip.

• Lift your left leg and cross it over, placing your left foot in the crease of your right hip.

• Sit tall, widen your collarbones, and place your hands on your thighs.

• Breathe deeply, setting an intention for your day.

Final Thoughts

Whether you’re a yoga pro, a newbie, or simply exploring different fitness options, starting your day with a bit of yoga can set a positive tone for the rest of your day, both mentally and physically. So, before you reach for your coffee, try this easy 5-minute morning yoga routine and see how it transforms your mornings. Enjoy your practice!

If morning yoga has got you in the yoga mood, check out the 12 Most Popular Types of Yoga.