20-Minute Yoga for Morning Energy
Start your day with intention. This 20-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
20 minutes
Poses
13 poses
Goal
Morning Energy
The Flow
Supta Baddha Konasana
1 min(8-10 breaths)
Lie on your back.
opens the hips and inner groins passivelyUttanasana
1 min(8 breaths)
Stand in Mountain Pose.
deeply stretches the hamstrings, calves, and lower backMalasana
1 min(8 breaths)
Stand with feet slightly wider than hip-width, toes angled out.
opens the hips and groin
Marjaryasana–Bitilasana
1 min(8 breaths)
Begin on all fours, wrists below shoulders, knees below hips.
gently warms and mobilises the entire spineSalamba Bhujangasana
1 min(8-10 breaths)
Lie on your belly with legs extended, tops of feet on the mat.
gently stretches and strengthens the spineBaddha Konasana
1 min(8-10 breaths)
Sit on your mat with both legs extended.
opens the inner groins and hip flexors
Trikonasana
1 min(8-10 breaths)
Stand with feet about a metre apart.
stretches and strengthens the thighs, knees, and anklesSupta Matsyendrasana
1 min(8-10 breaths)
Lie on your back with both knees bent.
releases tension in the spine and lower backUtkatasana
1 min(8-10 breaths)
Stand in Mountain Pose with feet together or hip-width apart.
strengthens the thighs, calves, spine, and ankles
Tadasana
1-2 min(10-15 breaths)
Stand with feet together or hip-width apart, big toes touching.
improves posture and body awarenessDandasana
1-2 min(10-15 breaths)
Sit on your mat with both legs extended straight in front of you.
strengthens the core and back musclesMatsyasana (Supported)
1-2 min(10-15 breaths)
Place a bolster horizontally on your mat (or use two stacked blocks).
opens the chest, heart, and throat gently
Savasana
3 min
Allow every muscle to soften completely. This is where the practice integrates.
promotes full recoveryQuick Reference
All 13 poses in this sequence, in order.
- 1Reclining Bound Angle1 min
- 2Standing Forward Fold1 min
- 3Garland Pose1 min
- 4Cat–Cow1 min
- 5Sphinx Pose1 min
- 6Butterfly Pose1 min
- 7Triangle Pose1 min
- 8Supine Spinal Twist1 min
- 9Chair Pose1 min
- 10Mountain Pose1-2 min
- 11Staff Pose1-2 min
- 12Supported Fish Pose1-2 min
- 13Corpse Pose3 min
Poses Used in This Sequence
