Morning yoga is one of the most rewarding and easiest ways to wake up. Rather than letting your busy brain take the lead, spending some mindful time on your yoga mat can help you feel embodied, promote clarity, and create a stronger foundation for the day ahead.
This grounding flow uses twists, expansive reaches, and a breath of joy to sweep away all mental fog and release the heaviness of the mind. With each intentional breath you create more space so you can feel the subtle shift that movement brings.
Morning yoga for anxiety and a busy mind
When practicing yoga for this morning, you don’t need any props, just your presence.
Mountain pose
Start standing at the top of your mat in Mountain Pose. Stand upright here for 8 complete breathing cycles.
Upward greetings
Use your next inhale to raise your arms above your head in an Upward Salute.
Standing forward bend
Exhale as you hinge your hips forward into the Standing Forward Bend.
Half way up
Inhale and slide your hands down your shins to a flat back in Halfway Lift.
Low dropout
With an exhale, bend forward and plant your hands on the mat. Step your left foot back and lower your left knee and the top of your left foot to the mat. Bend your right knee deeply into Low Lunge, keeping your arms low and your fingertips on the mat.
Downward Facing Dog
Exhale as you press your hands into the mat, step your right foot back to meet your left and lift your hips into downward-facing dog.
Low dropout
Step your left foot forward into the Low Lunge on the opposite side.
Then repeat the above sequence of poses. So tuck your back toes and step your right foot forward to meet your left foot in a standing forward bend. Inhale, lift halfway, exhale, fold forward. Inhale and wave your arms towards the sky in Upward Salute. Exhale, hands to the heart center.
Inhale to reach your arms high again and go through this sequence of motion: stand forward, bend to lunge low on either side. You end in Mountain Pose.
Breath of joy
From Mountain Pose, use the first third of your inhale to extend your arms forward.
On the second part of your inhale, open your arms to the sides of your body.
On the third of your inhale, raise your arms high above your head.
As you exhale, bend forward and throw your arms behind you.
Continue this rapid cycle of movement and breathing and repeat 20 times.
On your final inhale, pause in the upward salute and on your final exhale, release your arms at your sides and return to Mountain Pose.
Take a moment here to acknowledge how your energy has shifted. When you are ready, sweep your arms toward the sky and bring your hands together at the center of the heart.
Stork pose
Walk to the top of your mat, lean on your right foot and lift your left knee toward your chest.
Tree pose
Keeping your knee bent, pull your left leg wide out to the side and land your left foot somewhere to the side of your right leg in Tree Pose. Stay here for three full breaths, reaching your hands above your head if you feel called to do so.
Wide-legged standing forward bend
Bring your hands back to the heart center and bring your left knee forward again before taking a big step back with it into a High Lunge. Turn to the left long side of your mat. Move your arms above your head as you inhale, and as you exhale, hinge on your hips in the wide-legged forward bend.
Halfway through the lift with wide legs
Inhale to rise to your fingertips and straighten your spine in Halfway Lift. Exhale as you fold forward again.
Twisting forward bend with wide legs
Bring your right palm or fingertips to the floor or a block under your face and open it in a twist to the left, reaching your left arm toward the sky. Stay here for 2 breaths.
Skater bag
Place both hands on the mat, turn your left toes outward and bend your left knee. Sit on your right heel with your right toes pointed upward in Skater Pose. Your hands can remain on the floor or come together at the heart center.
Running low dropout
Return both hands to the mat and walk to the front of your mat, bending your right knee and coming up on your left toes. Keep your left hand on the mat or a block as you twist to the right and reach your right hand toward the sky in Revolved Lunge.
Standing split
Bring your right hand back down so that your palms frame your right foot. Walk your hands slightly forward and kick your left toes up into Standing Split.
Reach your left toes slightly higher before stepping your left foot down to meet your right foot in the Standing Forward Bend.
Inhale, halfway up. Exhale, fold forward. On your next inhale, sweep your arms skyward in Upward Salute before exhaling back into Mountain Pose.
Repeat Stork pose Through Standing split on the opposite side of your body and mat, meeting in Standing Forward Bend.
Standing forward bend
Grab your elbows and dangle here, enjoying a gentle rock from side to side.
Downward Facing Dog
Drop your hands to the floor and step back into downward-facing dog.
Lying twist
Lower your knees to the mat and lie on your back, slowly lowering your spine toward the mat. Keep your feet on the floor and raise your arms straight out from your shoulders, shift your hips slightly to the left and then drop your legs to the left. Lying twist.
Stay here for 8 breathing cycles.
Move through the center and drop your legs to the right. Stay here for 8 breathing cycles before returning through the center.
Savasana
Lengthen all your limbs long in Savasana. Stay here for 3-5 minutes or as long as you like.
Close
When you’re ready, raise your arms above your head and stretch your entire body. Roll into a fetal position on your right side before pushing yourself into a comfortable chair.
Bring your hands together at the heart center. Bow your head and thank yourself for being present at this morning’s yoga practice.
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