7 Yoga Poses to Do in the Morning: Energize Your Day with a Healthy Start

In today’s fast-paced world, finding time for self-care is crucial. One of the best ways to kickstart your day is by practicing yoga. Yoga not only helps you stay physically fit but also promotes mental well-being. By incorporating yoga into your morning routine, you can set a positive tone for the rest of your day.

In this article, we will explore seven invigorating yoga poses to do in the morning that will energize your body and mind, allowing you to embrace the challenges ahead with renewed strength and focus.


7 Yoga Poses to Do in the Morning

1. Mountain Pose (Tadasana)

Yoga Poses to Do in the Morning - Tadasana - Tree Pose

Begin your morning yoga practice with the Mountain Pose. Stand tall with your feet hip-width apart, grounding yourself into the earth. Distribute your weight evenly on both feet, and relax your shoulders. Engage your core and lengthen your spine.

Take deep breaths, allowing your body to feel rooted and aligned. The Mountain Pose helps improve posture, enhances body awareness, and promotes a sense of grounding and stability.


2. Downward-Facing Dog (Adho Mukha Svanasana)

Yoga Poses to Do in the Morning - Downward-Facing Dog (Adho Mukha Svanasana)

The Downward-Facing Dog is a rejuvenating pose that stretches the entire body, providing a gentle wake-up call for your muscles. Begin on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.

Exhale and lift your knees off the floor, straightening your legs and pressing your heels toward the ground. Extend your spine and reach your sitting bones upward. This pose increases blood circulation, stretches the hamstrings and calves, and strengthens the upper body.

3. Warrior I (Virabhadrasana I)

Yoga Poses to Do in the Morning - Warrior I (Virabhadrasana I)

The Warrior I pose is a powerful posture that builds strength, stability, and focus. Start by standing at the top of your mat. Step your left foot back, keeping it at a 45-degree angle. Bend your right knee and raise your arms overhead, palms facing each other.

Sink into the pose, grounding your back foot firmly into the ground. Feel the energy flowing through your body as you hold this pose. Warrior I strengthens the legs, opens the chest, and boosts confidence.

4. Tree Pose (Vrikshasana)

Yoga Poses to Do in the Morning - Tree Pose (Vrikshasana)

Balance your body and mind with the Tree Pose. Stand tall with your feet together. Shift your weight onto your left foot and place the sole of your right foot against your left inner thigh or calf, avoiding the knee joint. Bring your hands together at your heart center.

Find a steady point of focus and breathe deeply. The Tree Pose improves balance, concentration, and stability, while also stretching the hips and strengthening the legs.

5. Bridge Pose (Setu Bandhasana)

Yoga Poses to Do in the Morning - Bridge Pose (Setu Bandhasana)

The Bridge Pose is a gentle backbend that energizes the body and relieves stress. Lie on your back with your knees bent and feet hip-width apart. Press your palms into the floor beside your hips, fingers pointing toward your feet. Inhale, and as you exhale, lift your hips off the ground, creating a bridge with your body.

Squeeze your glutes and engage your core. Hold the pose for a few breaths before gently releasing back to the ground. The Bridge Pose stretches the chest, neck, and spine, while also calming the mind.


6. Child’s Pose (Balasana)

Yoga Poses to Do in the Morning - Child's Pose (Balasana)

Allow yourself to surrender and find relaxation in the Child’s Pose. Kneel on the floor, bringing your big toes together and sitting on your heels. Separate your knees wider than hip-width apart and fold forward, resting your torso between your thighs.

Extend your arms forward or alongside your body, palms facing up. Breathe deeply into your back, feeling a gentle stretch. The Child’s Pose releases tension in the back, shoulders, and neck, promoting a sense of calm and tranquility.

7. Corpse Pose (Savasana)

Yoga Poses to Do in the Morning - Savasana - Corpse Pose

Complete your morning yoga routine with the Corpse Pose, also known as Savasana. Lie flat on your back with your arms relaxed by your sides, palms facing up. Close your eyes and allow your body to fully relax. Focus on your breath and let go of any thoughts or tension.

Stay in this pose for at least five minutes, enjoying the benefits of deep relaxation and mental clarity. Savasana rejuvenates the body, reduces stress, and promotes a peaceful state of mind.

Frequently Asked Questions (FAQs)

Q: Is it necessary to have prior experience with yoga to do these poses in the morning?

A: No, these morning yoga poses are suitable for beginners and can be easily incorporated into your daily routine, regardless of your prior experience with yoga. Just remember to listen to your body and modify the poses as needed.

Q: How long should I hold each pose?

A: It is recommended to hold each pose for about 30 seconds to one minute or 8-10 breaths. However, feel free to adjust the duration based on your comfort level and gradually increase it as you become more familiar with the poses.

Q: Can I practice these yoga poses on a full stomach?

A: It’s generally advisable to practice yoga on an empty stomach or at least a few hours (3 hours ideally) after a meal. This allows for better digestion and prevents discomfort during the poses. However, if you need a light snack, make sure to wait at least 30 minutes before starting your practice.

Q: Can these morning yoga poses help with stress relief?

A: Absolutely! Morning yoga is an excellent way to reduce stress and promote overall well-being. These poses help release tension, calm the mind, and improve focus, allowing you to start your day with a positive mindset.

Q: Can I do these yoga poses if I have any pre-existing medical conditions?

A: If you have any pre-existing medical conditions or injuries, it’s important to consult with a healthcare professional or a certified yoga instructor before attempting these poses. They can provide guidance on modifications or alternatives that suit your specific needs.

Q: How many times a week should I practice these morning yoga poses?

A: Consistency is key when it comes to reaping the benefits of yoga. Aim to practice these morning yoga poses at least three to five times a week to experience noticeable improvements in your physical and mental well-being.


Incorporating these seven yoga poses into your morning routine can have a profound impact on your overall health and well-being. Not only do they help you start your day on a positive note, but they also provide numerous physical and mental benefits.

From increased flexibility and strength to reduced stress and improved focus, these poses offer a holistic approach to wellness. So, roll out your mat, take a deep breath, and embrace the transformative power of yoga as you energize your day with these invigorating morning poses.

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Yoga with Ankush
Ankush Dhiman

I take each day as it comes. Love nature, good food, meditation, yoga, cycling and photography.

I am an Internationally certified Yoga Teacher (RYT 200) at Yoga with Ankush

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