A morning yoga sequence
Fifteen minutes that take a body from lying down to standing without demanding range it does not have at 6am.
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
Every pose name links to its full page — steps, muscles worked, common mistakes and who should skip it.
-
1
Supine Abdominal Stretch Supta Udarākarṣaṇāsana
1 minute each side
Before getting up: knees to one side, then the other.
-
2
Knees-to-Chest Pose Pavanamuktāsana
1 minute
Draw the knees in and rock gently side to side.
-
3
Cat Pose Mārjaryāsana
10 rounds
Hands and knees: move the spine with the breath.
-
4
Downward-Facing Dog Pose Adho Mukha Śvānāsana
1 minute
Lift the hips back and pedal the heels for the first few breaths.
-
5
Equestrian Pose Aśva Sañcālanāsana
45 seconds each side
Step forward into a lunge and let the back hip open.
-
6
Standing Forward Bend Uttānāsana
1 minute
Feet together, fold, knees soft, head heavy.
-
7
Raised Arms Pose Hasta Uttānāsana
3 breaths
Rise and reach overhead with a small chest lift.
-
8
Chair Pose Utkaṭāsana
30 seconds
Sit back into chair pose.
-
9
Warrior I Vīrabhadrāsana I
30 seconds each side
Step back into Warrior I on each side.
-
10
Tree Pose Vṛkṣāsana
30 seconds each side
One-legged balance to finish upright and awake.
-
11
Mountain Pose Tāḍāsana
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.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
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.
The energy figure above uses the standard ACSM relationship — MET × 3.5 × body mass in kilograms ÷ 200 kcal per minute — with the MET value taken from the nearest published code in the 2024 Adult Compendium of Physical Activities. The full working is on the method page, and the wider activity dataset is at BurnLab.
Questions
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 sequences
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written. Energy figures derive from the 2024 Adult Compendium of Physical Activities. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.