20-Minute Morning Yoga Stretch For Beginners

Last updated March 1st, 2021

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This morning yoga stretch will give you a reason to get out of bed in the morning…

Every morning when the alarm goes off…

Yawnnnnn***

Ready to start your day with a quick yoga routine that will wake you up gently, but also provide a little workout buzz?

Look no further. 🙂

This yoga routine is a series of 10 different yoga postures you can flow through any time in the morning.

It will give you the morning yoga energy that leads to a kick-ass day full of productivity and happiness.

Who is the workout for?

  • Complete beginners to yoga
  • People seeking more energy or a boost
  • People looking to knock out a quick workout in the morning

1. Half Lord of the Fishes Pose (Matsyendrasana)

Half Lord of the Fishes Pose is one of the best poses for an early morning stretch

As you exhale, try to twist a little more in the opposite direction as your straightened leg. You can also keep your right hand out to the side for support rather than taking the bind and holding the left hand.

This is a great pose that can aid in digestion.

Hold for 30 seconds.

2. Revolved Head-to-Knee Pose (Parivrtta Janu Sirsasana)

Revolved Head-to-Knee Pose

Reach your left arm towards your right foot.  Beginners will want to just reach as far as possible.  It’s okay if you can’t touch your feet.  Reach the right arm towards the left knee to increase the stretch.

Hold for 30 seconds.  Repeat on both sides.

3. Standing Forward Bend (Uttanasana)

Standing Forward Bend yoga pose for the morning

Lower yourself all the way down, and place your hands on the floor or as far as you can reach.  Bend the legs if necessary until you are flexible enough to keep them straight.

To increase the stretch in your arms and shoulders, clap the hands behind the back.  Arch your back as you pull your arms down further.

Breathe deeply in and out of this stretch for 30 seconds.

4. Upward Facing Dog (Urdhvamukhasvanasana)

Upward Facing Dog to stretch your back in the morning

Begin by lying face down on the floor with your arms just above your hips and the tops of your feet on the floor. Using your core strength and your arms, lift your knees, thighs, and hips off of the floor while pulling your chest outward.  Look straight ahead or slightly upward.

This is a great pose to relieve lower back pain.

Hold for up to 30 seconds and release.

5. Warrior I (Virabhadrasana I)

Warrior I yoga pose for the morning

Step your right foot out to the right about 4 feet from your other foot. Pivot your body to face the right, and turn your left foot in about 45 degrees.

Sink into your right knee to further the stretch, but make sure to keep the left leg straight.  Your right knee should be at a 90-degree angle, and your right thigh should be parallel to the ground.

Raise your arms over your head with your head pointing straight forward or slightly up. Feel your spine, ribcage, and pelvis lengthening as you reach higher through your fingertips.

Hold for 30 seconds.  Perform on both sides.

6. Extended Triangle Pose (Utthita Trikonasana)

Extended Triangle Pose

Step your right foot out so that your feet are 3 ½ – 4 feet apart, and reach your arms straight out to the sides so that they are parallel to the floor. Point your right toes out towards the right while leaving your left toes pointed forward.

Exhale as you reach your right hand down to your right ankle or the floor while keeping your left arm straight. Let your gaze rise up towards the ceiling.

If you aren’t flexible enough to reach to the floor, you can modify this pose to reach to your right shin or knee instead.

Hold for 30 seconds.  Perform on both sides.

If you are feeling lost about where to get started with your yoga practice, our Yoga Fat Loss Bible for Beginners is a great place to start. The beginner modifications and workout plan will get you started and going in the right direction in no time.  Check out the bottom of this article for more information.

7. Pigeon Pose (Eka Pada Rajakapotasana)

Pigeon Pose

Begin in a kneeling position. Lift your right knee up, and place your right foot in front of your left knee. Hold yourself up with your hands as you stretch your left leg back behind you with your toes tucked under.

You should feel the stretch in your hip flexors and your back.

Hold for 30 seconds.  Repeat on both sides.

8. Camel Pose (Ustrasana)

Camel Pose

Begin in the kneeling position with your arms at your sides.  Reach your right arm around to grab your right ankle. Arch your back and shift forward a bit before you reach around and grab your left ankle.

Make sure to keep your knees and legs hip-distance apart. Lean into your pelvis and arch your back even more to open your chest further.

Hold for 30 seconds (or less if you feel that it is straining your back too much).

9. Revolved Chair Pose (Parivrtta Utkatasana)

Revolved Chair Pose

Begin in chair pose with your feet together, knees slightly bent, and back slightly arched.  Make sure you can see your toes.

Clasp your hands together at your heart.  Slowly reach your left elbow down to rest on the outside of your right knee. Gaze upward, and gently try to lean upwards into the twist. This will help you open up your chest and collarbone.

Hold for 30 seconds, and repeat on the other side.

10. Downward Facing Dog (Adho Mukha Svanasana)

Downward Facing Dog

Spread your palms out on your mat and lift your butt straight up in the air until your knees come off the ground and your legs are straight. The key to this pose is keeping your back arched enough and your butt pointed out enough that your lower back is completely straight and not arched at all.

Hold this pose for 30 seconds then transition into One-Legged Downward Facing Dog (below).

11. One-Legged Downward Facing Dog (Eka Pada Adho Mukha Svanasana)

One-Legged Downward Facing Dog

Begin in downward facing dog (above). Lift the left leg up until it is in line with the rest of the body. Ground your hands down into the mat while pushing your butt out and your chest down closer to the mat.

The higher up you can lift the leg (further than the straight line from the body), the more you will bring this stretch into the back.

Hold for 30 seconds and move on to three-legged downward facing dog (below) or repeat on the other side.

12. Three-Legged Downward Facing Dog (Tri Pada Adho Mukha Svanasana)

Three-Legged Downward Facing Dog

Begin in One-Legged Downward Facing Dog (above).

Bend the right knee back behind you at a 90-degree angle.  You should feel the stretch in your hips and side body. Try to keep your shoulders in line with your hands as much as possible.

Hold for 30 seconds. Perform on both sides.

Remember that for this workout, you will hold each pose for 30 seconds before moving onto the next pose. After all 12 poses have been completed, rest for 1 minute.

Then repeat the workout again, making sure to switch sides on the poses that work different sides of the body.  Rest for an additional minute, and complete the poses for the third time.

Feel free to stay in any of the yoga stretches for longer than 30 seconds if it feels good on your body or you think you need it.

If you liked these morning yoga stretches and are feeling a little lost about how to start a regular yoga practice, check out our Yoga Fat Loss Bible for Beginners!

Avocadu Yoga Fat Loss Bible

It also comes with a complete flexibility guide, including beginner modifications, designed to help increase your flexibility and soothe any aches and pains from stiff muscles!

It’s a great solution for those looking to lose weight, get more flexible, and relieve aches and pains with a calm yoga practice.

It has detailed instructions and beginner modifications for your practice + a 6-Week Workout Plan any beginner can start with!

Leave a comment below if you enjoyed this article or have any questions!

Cathy Dean

Cathy Dean

Hey y’all. My name is Cathy, a former junk-food loving carb-aholic turned nutrition and fitness enthusiast. Here at Avocadu, we believe that a nutrient-rich diet is EVERYTHING when it comes to your health and well-being. Our motto is “Healthy from the Inside Out”! As a Certified Keto Coach, I specialize in teaching others how to lose weight through healthy, low-carb eating.

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1 reply on “20-Minute Morning Yoga Stretch For Beginners”

Hey, y’all! I’m Cathy!

I’m SO excited you’re here! I’m super passionate about nutrition, and specialize in teaching others how to lose weight through healthy, low-carb eating. Here at Avocadu, we believe in quality over quantity and that diet is EVERYTHING when it comes to your health and well-being. In short, we believe in being healthy from the inside out. Learn more

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