15-Minute Yoga for Morning Energy
Start your day with intention. This 15-minute morning flow builds heat progressively, wakes up the spine, and leaves you feeling focused and ready to move through whatever the day holds.
Duration
15 minutes
Poses
11 poses
Goal
Morning Energy
The Flow
Savasana
1 min(8-10 breaths)
Lie on your back on the mat.
calms the nervous system and promotes deep rest
Trikonasana
1 min(8 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesAnjaneyasana
1 min(8 breaths)
From Mountain Pose, step your right foot back into a long lunge position.
stretches the hip flexors and groin of the back leg
Tadasana
1 min(8-10 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessBaddha Konasana
1 min(8-10 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexorsSupta Matsyendrasana
1 min(8-10 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backPhalakasana
1 min(8-10 breaths)
Begin in Downward Dog, then shift forward so wrists are below shoulders.
strengthens the entire core, including deep stabilisersSalabhasana
1-2 min(10-15 breaths)
Lie face down with arms alongside your torso, palms facing up.
strengthens the muscles of the spine, glutes, and backs of the arms and legsAnanda Balasana
1-2 min(10-15 breaths)
Lie on your back.
opens the inner groins and hip flexorsJanu Sirsasana
1-2 min(10-15 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backSavasana
3 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 11 poses in this sequence, in order.
- 1Corpse Pose1 min
- 2Triangle Pose1 min
- 3Crescent Lunge1 min
- 4Mountain Pose1 min
- 5Butterfly Pose1 min
- 6Supine Spinal Twist1 min
- 7Plank Pose1 min
- 8Locust Pose1-2 min
- 9Happy Baby1-2 min
- 10Head-to-Knee Pose1-2 min
- 11Corpse Pose3 min
Poses Used in This Sequence
