This 15-minute morning yoga flow is all about simple twists

Morning yoga can provide you with an immediate infusion of energy or gently move you from a sleeping to a waking state. Or it can offer a combination of both. And the morning yoga practices that inspire you to hit your mat first are usually the ones that meet you right where you are—whether that’s tired, anxious, or chilly—while inspiring you to increase your sense of mental and physical awareness.

In this practice yoga teacher Taylor Lorenz relies on a series of simple twists on the spine to gently stimulate the body. Rather than focusing on peak poses or intense forms, these twists subtly encourage presence through gentle movements and connection with your breath.

Morning yoga of 15 minutes

Keep a block (or book or similar object-slash-prop) handy for extra support. After all, morning yoga should be comfortable, not a test of endurance.

Child’s pose

Sit on your heels with your big toes together and your knees wide toward the edges of your mat in child’s pose. Walk your hands forward so that your torso and forehead rest on your mat. Stay here for 8 breathing cycles.

Squeeze your palms and lift your chest slightly. Walk your hands to the right edge of your mat, placing your left hand on top of your right hand for a gentle side stretch. Stay here for 4 breaths.

Go through the center and repeat on the left side.

Cow pose

Walk your hands back to the center, press your palms and move through the table top into cow pose. Inhale and flex your spine.

Cat poses

Exhale, round your back and tuck your chin to your chest in Cat Pose.

Repeat Cat and Cow two more times each, following the pace of your own breathing.

Side bend

Return to a neutral spine. As you exhale, bend to the right and look over your right shoulder at your right hip.

Inhale, return to a neutral spine and exhale, bend to the left.

Repeat this 3 times at the pace of your breathing.

Downward Facing Dog

On your next exhale, move through center, tuck your toes and press your hips and back into downward-facing dog. Stay here for four breaths and add every intuitive moment that feels good.

Standing forward bend

Inhale, come up on the balls of your feet, bend your knees, look forward and walk, step or jump to the front of your mat and come into a standing forward bend.

Mountain pose

Let your arms dangle as you slowly roll up, vertebra by vertebra, into mountain pose. Inhale as you move your arms towards the sky, exhale as you bring your hands together at the heart center.

Side twist

Inhale as you move your arms towards the sky. Exhale as you rotate your torso to the right, reaching your left arm forward and your right arm back. Stay here for 3 breaths.

Spinning reverse bend

Place your right hand on your lower back and maintain the twist as you inhale and reach your left arm up and over your head for a gentle bend.

Standing forward bend

Inhale as you draw your torso back to the center and reach both arms toward the sky, then bend forward with an exhale.

Downward Facing Dog

Inhale as you lift halfway through the standing half forward bend with a flat back, exhale as you step back into downward facing dog.

Plank pose

Use your inhale to wave forward into Plank Pose, lowering your knees if desired.

Snake pose

Exhale from your knees or toes as you lower through Chaturanga and come all the way onto your stomach. Release your toes, press the tops of your feet into the mat, bring your palms under your shoulders and inhale as you lift your chest into Cobra Pose.

Downward Facing Dog

Lower yourself to the mat and exhale as you press back into downward-facing dog.

Low dropout

As you inhale, move your right foot up and back. Exhale as you draw your knee to your chest, place your right foot between your hands and lower your left knee to the mat. Inhale as you lift your chest and raise your arms towards the sky in Low Lunge.

Low lunge twist

Exhale as you twist to the right, left arm forward and right arm back.

Low lunge reverse bend

Bring your right hand to your lower back and inhale as you raise your left arm in a gentle curve up and over your head.

Twisted half splits

Exhale as you bring your left hand to the mat or a block. Inhale as you reach your right hand toward the sky as you lean your hips back and straighten your right leg into Revolved Half Splits. Stay here for 2 breaths.

Wide-legged forward bend

Bend your right knee, bring your hands to the mat and twist toward the long edge of your mat in a forward, wide-legged fold. Grab your elbows and dangle here for 3 breaths.

Wide leg twist

Release your right hand to the floor beneath your face and inhale as you lift your left hand toward the sky in a twist. Stay here for 2 breaths.

When you’re ready, bring both hands to the floor and step into a standing forward bend at the short edge of your mat. Roll up to Mountain Pose and repeat this series of poses (Side twist Through Wide leg twist) on the other side. Once completed, return to Mountain.

Standing turn

Shift your weight to your right foot. Pull your left knee toward your chest and bend your left foot so that it is parallel to the ground. Bring your right hand to your outer left thigh and reach your left arm behind you for a standing twist. Stay here or reach the front of the mat with your right hand.

Stay here for 3 breathing cycles.

Warrior 3

Exhale as you return to center. Keeping your left leg up, tilt your chest forward and send your left leg back into space for Warrior 3. Draw your hands together at the center of the heart or long at your sides. Stay here for 3 breathing cycles.

High lunge twist

Land the toes of your left foot lightly back into High Lunge. Inhale as you move your arms towards the sky, exhale as you turn to the right, with your arms wide open. Breathe in here.

Reverse warrior

Exhale as you lean back into Reverse Warrior.

Spinning pyramid pose

Reach your left arm forward and down toward the mat or a block, plant it and straighten both legs. Open your torso to the right and raise your right arm straight to the sky in Revolved Pyramid. Take 2 deep breaths here.

Standing forward bend

Exhale as you bring both hands to the mat and raise your left foot to meet the right side in Standing Forward Bend. Inhale as you lift halfway, exhale as you fold forward again.

Roll up and sweep your arms toward the sky, then exhale as you bring your hands to the heart center. To repeat this series of poses, shift your weight to your left foot (Standing turn Through Standing forward bend) on the other side.

Downward Facing Dog

Inhale as you lift halfway, exhale as you step back into downward-facing dog. Stay here or take a vinyasa by traveling at your own pace through Plank, Chaturanga, Cobra and back to Down Dog.

Knees to chest

Gently place your knees on the floor and turn onto your back. Pull your knees to your chest and rock back and forth for 2 breaths. Bring your head to your knees and inhale completely once.

Savasana

Exhale into Savasana. Stay here for 1-3 minutes, or however long you need to integrate your practice.

Pencil stretch

Raise your arms up and back and inhale as you enjoy a full body stretch, from fingertips to toes. Exhale and relax your body.

Fetal position

Draw your knees to your chest and roll to your right side into Fetal Position. Pause here for 1-2 breaths before making your way to a comfortable chair.

Close

Bring your hands together at the heart center, bow your head and thank yourself for being with us during this morning’s yoga practice.