A Simple 20-Minute Morning Yoga Routine
By Yogishri ·
Morning is the traditional time for yoga. The stomach is empty, the house is quiet and the mind has not yet filled with the day. Twenty minutes of practice before breakfast is enough to feel the difference: a body that moves more freely, a calmer breath and a clearer mind. This routine is gentle and suitable for beginners.
Before you start
- Practice before eating, or at least two hours after a meal.
- Use a mat or a folded blanket on a non-slip floor.
- Move slowly, breathe through the nose, and never force a position.
1. Loosening (4 minutes)
Standing or sitting, gently rotate the ankles, knees, hips, wrists, elbows and shoulders, then slowly turn the head from side to side. Keep the movements small and the breath easy. This wakes up the joints before the postures.
2. Flowing salutation (5 minutes)
Move slowly through a sun-salutation-style sequence, coordinating movement with breath: raise the arms on an in-breath, fold forward on an out-breath, step back and lower down, lift the chest, rest in a downward-facing position, and return to standing. Bend the knees as much as you need. Repeat three to five rounds.
3. Standing and seated postures (5 minutes)
- Tree pose — balance on one leg for five breaths on each side, using a wall if needed.
- Standing side stretch — arms overhead, lean gently to each side.
- Seated forward bend — legs extended, knees soft, fold forward from the hips.
- Seated twist — sit tall and turn gently to each side.
4. Breathing (3 minutes)
Sit comfortably and practice abdominal breathing, then a few rounds of alternate-nostril breathing. Instructions are in Pranayama for Beginners.
5. Short meditation (3 minutes)
Sit still with the eyes closed and rest your attention on the natural breath. Before you open your eyes, set a simple intention for the day.
Make it a habit
Practice at the same time each morning, even if only for ten minutes on a busy day. Regularity matters more than duration. If you would like a teacher to guide you, join the live Daily Practice, every morning from 6:00 to 7:00 am IST, or see online yoga classes.