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 restUtkatasana
1 min(8 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and anklesMalasana
1 min(8 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groinSalabhasana
1 min(8-10 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 legs
Tadasana
1 min(8-10 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awareness
Trikonasana
1 min(8-10 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesBaddha Konasana
1 min(8-10 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexors
Virabhadrasana II
1-2 min(10-15 breaths)
Stand with feet about a metre apart.
strengthens and tones the legs and anklesJanu Sirsasana
1-2 min(10-15 breaths)
Sit with both legs extended.
stretches the hamstrings, groin, and lower backUttanasana
1-2 min(10-15 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, 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
- 2Chair Pose1 min
- 3Garland Pose1 min
- 4Locust Pose1 min
- 5Mountain Pose1 min
- 6Triangle Pose1 min
- 7Butterfly Pose1 min
- 8Warrior II1-2 min
- 9Head-to-Knee Pose1-2 min
- 10Standing Forward Fold1-2 min
- 11Corpse Pose3 min
Poses Used in This Sequence
