These morning yoga exercises will help you wake up in 15 minutes (or less).

Whether you identify as a morning person or cling to the covers as long as possible, the transition from a sleeping to a waking state requires a significant shift in consciousness. Instead of rolling out of bed and giddily (or frantically) transitioning into your usual morning routine, pausing to practice morning yoga offers a more mindful transition into the waking world. Think of your yoga mat as a liminal space between dreamland and reality. Then see how much more promising the day after Savasana feels.

5 morning yoga routines for a conscious awakening

Choose the morning exercise that best suits your current mood or, if you’re having a bad morning out of bed, choose based on your desired mood.

1. 15-minute Yin Yoga for relaxing mornings

An initial mini-yin flow ensures a luxurious morning. Yin yoga is all about persistence, although yoga teacher Devi Daly admits that if you’re in a hurry, you can opt for as much (or as little) time as you can spare. Practice finding silence in the discomfort and watch that sense of inner ease permeate your entire day.

Practice this morning flow.

2. Morning yoga + 10 minute pilates for core strengthening

Yoga with Kassandra’s hybrid of yoga and Pilates invites you to start strong. This all-level practice is welcome for everyone, although Cassandra notes that it is intense, so prepare to breathe into it. Once you’re done, all the next challenges of the day will definitely be achievable.

Practice this morning flow.

3. 12-minute yoga to ease your day

This practice from yoga teacher Taylor Lorenz meets you exactly where you are. There are plenty of invitations to indulge in intuitive movements, so you can move exactly the way you need while aligning your body, breath and mind. Paying special attention to your body as it wakes can also help direct breath and energy to areas that feel particularly tight or stiff.

Practice this morning flow.

4. 15-minute morning yoga to energize your day

For those who need an energy boost to start the day, yoga teacher Andrea Marcum’s morning flow makes dynamic use of the body. By balancing challenging poses and transitions with moments of stillness, these 15 minutes on your mat can help you get into the right state to start your routine.

Practice this morning flow.

5. 10-minute Morning Yin for your lower back

If your back doesn’t feel great in the morning, you’re not alone. Yoga teacher Neeti Narula tailors her morning flow to the body’s specific needs and has developed it to target her lower back. Gentle bends and folds give your body room to gently adjust to the whole “standing up” thing.

Practice this morning flow.