If you’re like me, some mornings you feel a little tighter than usual, which prevents you from hitting your mat as intensely. These 15-minute morning exercises are designed exactly for those mornings. It’s pretty much the opposite of a fast-moving, strengthening morning yoga sequence. Instead, you’ll get the chance to explore a slower approach that’s meant to be a stretchy, mindful practice to move your body in all the ways you need.
This flexibility-focused exercise takes you through a full-body stretch, working your hips, hamstrings, shoulders and spine. You’ll start by leaning back with a few hip openers and a bit of twisting before exploring a few standing poses. You practice flexion, extension, rotation and side bending. You also have the option to intensify some stretches, such as extending a supine twist to a cat pulling its tail.
Rest assured, you can always take your time during these morning exercises. Think about making them easy on your entire body.
15-minute morning stretches for flexibility
During this stretching morning exercise you focus on the quality of your breathing. Keep it slow and steady, in and out through your nose. These morning stretches are suitable for any level of yoga experience. No props are required, although you can use them anywhere you like.
Lying knee to chest
Start lying on your back. Bring your right knee to your chest and keep your left leg straight on the mat. Keeping your knee slightly bent, flex your left foot and push through your left heel to stretch the front of that hip. Maybe do a few ankle rolls with your right foot, bending and pointing through the toes to stretch through the calf.
If it feels good, go ahead and straighten your left leg to enhance the feeling a bit. Keep your head and shoulders relaxed on the mat and point and flex your toes.
Lying twist
Put yourself into a twist by bending your right knee and crossing it over your body to the left using your left hand. Your right arm can extend straight out to the side. Try to release your right shoulder blade into the mat and think about moving your hip and shoulder away from each other. You can often feel this through your upper or mid back, while simultaneously experiencing a stretch along your outer left hip. Stay with your breathing, in and out through your nose. If you want, you can intensify the stretch by going to Cat Pulling Its Tail.
Half happy baby
Release the twist and widen your right knee slightly out to the side and toward your right shoulder. Grasp your shin, ankle, foot, or toe and stack your ankle directly above your knee, keeping your elbow on the inside of your right leg in Half Happy Baby. Continue pressing down into your left hip and shoulder so you don’t roll to your right side. You may press your elbow against your leg to promote stretching.
Reclining pigeon pose
Release the grip of your right foot, bend your left knee and place your left foot flat on the mat. Cross your right ankle over your left knee in Reclining Pigeon Pose. Reach your arms and begin to pull your left leg toward your stomach so that you feel the stretch in your outer right hip. Maybe rock back and forth a bit and massage your lower back on the mat, but try to keep your head and shoulders on the mat.
Bridge pose
Place both feet flat on the mat, hip distance apart. Hug your inner thighs together as you lift your hips, lower back and mid-back off the mat in Bridge Pose. Keep pushing against your big toes to prevent your knees from moving out to the sides. Rest your arms at your sides, palms facing down, and press them against the backs of the arms. Squeeze to lift yourself a little higher and then slowly roll, inch by inch, all the way down.
Then repeat the previous morning’s stretches on the other side, starting with Lying Knee to Chest and moving on to Lying Twist, Half Happy Baby, Lying Pigeon Pose, and Bridge Pose.
Cat – Cow
Get on your hands and knees, however you want to get there, with your palms under your shoulders and your knees under your hips. Spread your fingertips wide. Inhale as you lower your stomach, lift your gaze and come into a small backbend in Cow Pose.
Then exhale as you reverse this movement by rounding your back in Cat Pose. Do this a few more times, moving with your breathing and trying to concentrate on your upper back as much as your lower back.
Downward Facing Dog
With your hands a few inches in front of your shoulders, tuck your toes in and lift your hips up and back into Downward Facing Dog. If you want, you can paddle with your feet. Don’t worry so much about your heels hitting the mat or whether your knees are actually straight. In fact, you can bend your knees very generously and think that instead of reaching your chest toward your thighs, you’re inviting some more flexibility through the shoulders and upper back.
Three-legged dog
Transfer your weight to your left leg and lift your right leg toward the sky, bending your right knee and opening your hip into Three-Legged Dog.
Low dropout
Step or walk with your right foot between your hands at the top of the mat. Place your right knee above your ankle before lowering your back knee to the mat. Then lift your chest and arms and, if you like, add a little backbend here into Low Lunge. Think about lengthening the tailbone, engaging the core, and making a cactus shape with your arms as you bend your elbows out to the sides. Remember to squeeze your shoulder blades back as you lift your chest. I press my hips forward, but also make sure that my lower back does not pinch me.
Rag doll
Turn your hands toward the mat and frame your front foot, tuck your back toes underneath, lift your back knee off the mat and then step into Rag Doll or a Standing Forward Bend. Your feet may be wider than your hips; perhaps bring them to the edges of the mat. Bend your knees so that you can relax your upper body.
If you want to add something for your shoulders, place your hands behind your lower back and think about lifting your knuckles above your head. Let your head be heavy and your neck relaxed.
Squat
Return your fingertips to the mat and turn your heels inward and your toes outward before you can bend your knees and sink into a squat. Use your elbows to push the knees open a little more. Lift yourself up through your spine and crown of your head as you sit upright.
Downward Facing Dog
Plant your palms on the mat and step back into downward-facing dog. You may want to stay here or if you prefer, you can take a little flow, inhale into Plank Pose, lower all the way to your stomach into Cobra, and then push back into Downward Dog.
Repeat the same sequence on your other side, starting with Three-Legged Dog and moving on to Low Lunge, Rag Doll, Squat and Downward-Facing Dog.
Child’s pose
Bring your knees to the mat, your big toes together and your knees as wide as you want. Press your hips back toward your heels and lower your chest and forehead toward the mat in child’s pose.
Sit quietly
Start walking your hands closer to you, lift your chair and sit in a way that is comfortable for you. During morning classes I usually don’t do Savasana because I want you to stay awake and ready for the day ahead. So we end the practice sitting down. You can shrug your shoulders down and away from your ears. If you wish, the hands can come together at the front of the heart. Just pause here.
Thank you very much for to practice this morning stretches with me. I hope you feel better afterwards.
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