A morning yoga sequence
Fifteen minutes that take a body from lying down to standing without demanding range it does not have at 6am.
15MINUTES ON THE MAT · 11 POSES
The whole practice, posted the way a timetable is posted: 11 poses across 15 minutes, each one holding for as long as the ruler below says it holds. At 2.5 MET that is about 46 kcal for a 70 kg adult, at once through.
সূত্র·YogaPath সিকোয়েন্স ডেটা — যেভাবে শেখানো হয়, সেই অনুযায়ী স্থিতির সময়·one breath ≈ 5 s · ruler spans the published 15 min·পর্যালোচিত জুলাই 2026
A morning body is stiffer than an evening one — the spine has been unloaded for eight hours and the tissue is cold. So this sequence starts on the floor, uses movement rather than long holds for the first half, and only asks for range once something is warm. Nothing here is a stretch you have to work for.
The sequence, in order
Every pose name links to its full page — steps, muscles worked, common mistakes and who should skip it.
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1
Supine Abdominal Stretch Supta Udarākarṣaṇāsana
1 minute each side
Before getting up: knees to one side, then the other.
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2
হাঁটু বুকে আনার আসন পবনমুক্তাসন
1 minute
Draw the knees in and rock gently side to side.
-
3
মার্জার ভঙ্গি Mārjaryāsana
10 rounds
Hands and knees: move the spine with the breath.
-
4
অধোমুখ শবাসন অধোমুখ শ্বানাসন
1 minute
Lift the hips back and pedal the heels for the first few breaths.
-
5
অশ্ব সঞ্চালনাসন অশ্ব সঞ্চালনাসন
প্রতি দিকে 45 সেকেন্ড
Step forward into a lunge and let the back hip open.
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6
দাঁড়িয়ে সামনে ঝোঁকার ভঙ্গি উত্তানাসন
1 minute
Feet together, fold, knees soft, head heavy.
-
7
ঊর্ধ্ব হস্তাসন হস্ত উত্তানাসন
3 breaths
Rise and reach overhead with a small chest lift.
-
8
উৎকটাসন উৎকটাসন
30 seconds
Sit back into chair pose.
-
9
যোদ্ধা I বীরভদ্রাসন I
প্রতি দিকে 30 সেকেন্ড
Step back into Warrior I on each side.
-
10
বৃক্ষাসন বৃক্ষাসন
প্রতি দিকে 30 সেকেন্ড
One-legged balance to finish upright and awake.
-
11
পর্বত ভঙ্গি তাড়াসন
5 breaths
Stand still for a moment before the day starts.
Before you start this sequence
- Read the cautions on the individual pose pages. Between them, the poses here rule themselves out for pregnancy, high blood pressure, glaucoma, and neck, knee, shoulder and wrist injuries — the details differ pose by pose.
- A sequence is an order, not a prescription. Leave out anything that hurts and the rest still works.
- If you are pregnant, recently post-surgical, or managing a health condition, get your doctor's view before starting, and learn from a qualified teacher in person.
শুধুমাত্র সাধারণ তথ্য — চিকিৎসা পরামর্শ নয়। গর্ভাবস্থা, চোট বা নির্দিষ্ট কিছু শারীরিক অবস্থায় কিছু আসন উপযুক্ত নয়। যোগ্য শিক্ষকের কাছে শিখুন এবং কোথাও ব্যথা হলে থেমে যান।
Notes on practising it
Fifteen minutes is the version that actually happens on a weekday. If there is more time, add three to five rounds of Surya Namaskar A after the standing poses.
How the ruler above was set out
- Each pose gets the stay time it is taught with — a count of breaths, or an inhale and an exhale where the movement is the transition.
- Breaths become clock time at one stated convention: one breath ≈ 5 seconds at an even practice pace. Nothing else on the ruler is assumed.
- The stays are laid across the published 15 minutes in proportion, so the seconds spent moving between poses sit inside the poses rather than vanishing.
- The energy figure uses the nearest published style code in the 2024 Adult Compendium of Physical Activities — 2.5 MET here — through the standard ACSM relationship for a 70 kg adult.
kcal = MET × 3.5 × kg ÷ 200 × minutes
= 2.5 × 3.5 × 70 ÷ 200 × 15
= 46 kcal for the whole practice
সূত্র·2024 Adult Compendium of Physical Activities·2.5 MET · 70 kg reference adult·পর্যালোচিত জুলাই 2026
The wider activity dataset, covering everything that is not yoga, is at BurnLab.
ক্লাসের আগে যা জিজ্ঞাসা করা হয়েছিল
How long does the Morning practice sequence take?
About 15 minutes for 11 poses at the stay times listed. Suggested volume: once through. At 2.5 MET — the nearest published code in the 2024 Adult Compendium of Physical Activities — that is roughly 46 kcal for a 70 kg adult.
Do I have to do the poses in this order?
The order is the point. Sequences are arranged so that each pose prepares the next one and answers the one before it — a backbend followed by a forward bend, a long hold followed by something that unloads it. Reordering them is fine once you know why they sit where they do.
Is the Morning practice sequence suitable for beginners?
Yes. Every pose in it is a beginner-level shape with an accessible version, though you should still read each pose's own cautions — a beginner pose can still be wrong for a specific pregnancy, knee or neck.
What do I need for it?
A mat, and for several poses a block and a strap — a folded blanket and a belt do the same job. Nothing here needs a studio.
Other hours on the timetable
আসনের নাম প্রথাগত। এই পাতার প্রতিটি ধাপ, উপকারিতা ও সতর্কতা YogaPath-এর জন্য লেখা হয়েছে, কোনও বই, স্টুডিও বা অন্য কোনও লাইব্রেরি থেকে হুবহু নেওয়া নয় — দেখুন এই সাইট কীভাবে লেখা হয় এবং কী কী থেকে লেখা হয়। শুধুমাত্র সাধারণ তথ্য — চিকিৎসা পরামর্শ নয়। গর্ভাবস্থা, চোট বা নির্দিষ্ট কিছু শারীরিক অবস্থায় কিছু আসন উপযুক্ত নয়। যোগ্য শিক্ষকের কাছে শিখুন এবং কোথাও ব্যথা হলে থেমে যান।
সূত্র·প্রকাশিত আসন-তথ্যসূত্র·যেভাবে শেখানো হয়, সেই অনুযায়ী আসনের নাম, অ্যালাইনমেন্ট ও সতর্কতা·পর্যালোচিত জুলাই 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
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Geeta Patel
@geetapatelnz
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Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
