Morning Stretching Program

Yoga to get out of bed

Are you aware of your morning routine? Do you ever consider how to spend your first minutes of the day? The very first things you do after opening your eyes? For my whole life, I didn't. I used to wake up half an hour before I had to leave and run out the door. Yes, as you might have guessed, this was a very unpleasant way of starting the day.  I felt the effects of the mornings throughout the whole day: unbalanced, mood swings, stomach pain and the list goes on. While I was doing an intensive yoga teacher training, I experienced the benefits of waking up early balancing the day from the first minute.

I would like to share one of my personal morning yoga routines with you. It is a peaceful transition from the dream world to the awakened life. Following this step-by-step guide to a morning asana sequence will help you feel grounded, stretch your sore joints, clean your body with deep breaths and lead to increased calmness and focus during your day.


Corpse Pose

This asana is our starting point. Shavasana is the state of total relaxation. We start our morning regaining awareness of our body (from toes to crown of the head) and mind (thoughts and emotions) by observing them.

  • Lie flat on your back and feel your breath moving your chest.
  • Bring your arms over your head and give a good stretch on your body spine. Focus on the traction happening in your spine.
  • Stay in shavasana for a few breaths and give yourself time to notice how your body and mind feel.
  • I like to pull out the dreams to my conscious mind and observe the symbols that appeared in them.

Supta Pawanmuktasana

Energy release pose

This asana activates your digestive system and fights constipation. Besides this, it stretches your thighs, your gluteus muscles, and your groin.

  • Keep the right knee bend and stretch the left leg straight on the ground.
  • Slowly bring the nose towards the right knee.
  • Focus on the movement, abdominal pressure, and the breath.
  • Repeat the same procedure on the left side.

It's important to start with the right leg because it presses the ascending colon directly.

Supta Baddha Konasana

Reclining Bound Angle Pose

This asana improves blood circulation and gives stress relief by opening the hips.

  • Place the sole of feet together and drop your knees to the sides.
  • Place your left hand on your chest and right hand on your belly.
  • Move your awareness to the stretch in your groin and on your breath.
  • Deep inhale and exhale in the position. While inhaling, feel your lower back sinking down. While exhaling, your groin opens a bit more.

Jhulana Lurhakanasana

Morning Stretching Program - Jhulana Lurhakanasana

Rocking and Rolling

This asana gives you a good massage as well as a stretch in your lower back.

  • Lying on the back.
  • Bend both knees to your chest and interlock your fingers around the shins just below the knees.
  • Gently roll from side-to-side and back and forward on the spine.
  • Keep your focus on the movement and in your breath.

Supta Udarakarshasana

Morning Stretching Program - Supta Udarakarshasana

Sleeping Abdominal Stretching Pose

This asana stretches your spine and abdominal region, and helps eliminating constipation

  • Lying on your back with your knees bent.
  • Move your legs to the right side.
  • Place the sole of both feet on the ground.
  • Keep the knees and feet together
  • Interlock the fingers and place the palm of the hands under the back of the head and look into the opposite direction of your legs while letting your elbows touch the floor.


Marjaryasana - Bitilasana

Image result for Cat and cow stretch - Yoga Journal

Cat and Cow Stretch

This series warm up your spine and relieves back and neck tension. It's a perfect way to loosen up your sore joints before a long day ahead.

  • Start with hands and knees on the bed/floor. Make sure that your wrists are under your shoulders as well as knees under the hips.
  • Make a neutral spine position by keeping a flat back.
  • Inhale deeply.
  • As you exhale, round the spine up towards the ceiling, turn your elbows out and move your chin towards your chest. Make sure that your belly button is pressed towards your spine.
  • With an inhale you arch your back, tuck your elbows towards each other, lift your head and bring your tailbone towards the ceiling. Keep your belly relaxed and make sure not to put extra pressure on your neck while looking up.
  • Repeat 5-10 times.


Morning Stretching Program - Balasana - Credits The Yoga Kids

Child's Pose

The Child's Pose calms the brain, relieves tensions, back and neck pain from sleeping in a bad position and gives a good traction to the spine.

  • Sit on your heels with your big toes together. The knees can be together or apart.
  • Bend forward so your forehead rests on the ground.
  • Stretch your arms up alongside your ears and press your fingers into the mat.
  • Stay for a few breaths and feel the stretch in your whole spine.


Morning Stretching Program - Tadasana - Credits

Mountain Pose

This asana helps you keep a straight and elegant posture throughout your day. By observing your postures alignment, you will easier find back to it during the day, which will prevent knee, feet and back pain, as well as improve your focus and body awareness.

  • Standing with your feet hip distance apart.
  • Feel the sole of your feet on the ground.
  • Your toes are spread and your knees bend.
  • You can open your legs and gently bend left and right.
  • Focus on your breath and the alignment of your spine.
  • Express your gratitude for your mind, body and the day to come.
  • Set your intentions for the day.