Imagine waking up feeling energised, refreshed and ready to take on the day. This Beginner’s Morning Yoga Flow is designed to gently stretch your body, energise your mind, and prepare you for the day ahead. Get ready to welcome the morning sun, as we walk you through this soothing yet invigorating sequence.

Why Morning Yoga Matters

First and foremost, establishing a morning yoga routine can help improve your overall health and wellbeing. By carving out time each day to practice, you’ll reap the benefits of increased flexibility, reduced stress, and a boosted immune system. Additionally, morning yoga sets a positive tone for the day, encouraging mindfulness and productivity.

The Importance of Breath

Before diving into the poses, it’s crucial to understand the role of breath in yoga. Breathing deeply and consciously throughout your practice helps you stay present, focused and relaxed. Moreover, proper breath control can enhance your performance in each pose, allowing you to enjoy the full benefits of your practice.

The Beginner’s Morning Yoga Flow

Now, let’s explore the sequence of poses that make up this invigorating morning yoga flow. Remember to breathe deeply and focus on proper alignment as you move through each pose. Always listen to your body and modify as needed.

  1. Child’s Pose (Balasana)

Begin your practice by settling into Child’s Pose. This restorative posture allows you to ground yourself, centre your thoughts, and prepare for the sequence ahead. Kneel on your mat, sit back on your heels, and fold your torso over your thighs. Extend your arms forward and rest your forehead on the mat. Hold for five deep breaths.

To ensure you’re performing the exercise correctly, watch this video: How to do a child’s pose stretch – YouTube

  1. Cat-Cow Pose (Marjaryasana-Bitilasana)

Transition smoothly into Cat-Cow Pose, an excellent way to warm up your spine and engage your core. Position yourself on all fours, ensuring your hands are under your shoulders and your knees under your hips. As you inhale, arch your back, lifting your chest and tailbone. On the exhale, round your spine, tucking your chin and tailbone. Repeat for five breath cycles.

Discover the best way to execute this exercise by watching this video: How to Do a Cat Cow Pose for Energy | Yoga – YouTube

  1. Downward Facing Dog (Adho Mukha Svanasana)

From Cat-Cow Pose, transition into Downward Facing Dog. This classic pose stretches the entire backside of your body, promoting circulation and energising the nervous system. Press your hands firmly into the mat, tuck your toes and lift your hips up and back. Hold for five breaths, pedalling your feet if desired.

Get visual guidance from the experts by watching this video tutorial: How To Do Downward Facing Dog Pose For Beginners (5-Min) – YouTube

The Fun of Sun Salutations

  1. Sun Salutations (Surya Namaskar)

Sun Salutations are the heart of any morning yoga practice, as they help to awaken and energise the body. Perform a modified version of Surya Namaskar A, tailored for beginners. Move through the following sequence of poses with one breath per movement:

  • Inhale: Mountain Pose (Tadasana)
  • Exhale: Forward Fold (Uttanasana)
  • Inhale: Halfway Lift (Ardha Uttanasana)
  • Exhale: Plank Pose (Phalakasana)
  • Inhale: Lower to Knees, Chest, and Chin (Ashtanga Namaskara)
  • Exhale: Baby Cobra (Ardha Bhujangasana)
  • Inhale: Child’s Pose (Balasana)
  • Exhale: Downward Facing Dog (Adho Mukha Svanasana)
  • Inhale: Step or walk your feet to the top of the mat
  • Exhale: Forward Fold (Uttanasana)
  • Inhale: Mountain Pose (Tadasana)

Repeat this sequence two to three times, allowing the warmth to build in your body and energising you for the day ahead.

Let the experts show you the proper technique in this video tutorial: Sun Salutation Flow for Beginners (Free Yoga Class) – YouTube

Beginner's Morning Yoga Flow

Time to be a Warrior

  1. Warrior I (Virabhadrasana I)

From Downward Facing Dog, step your right foot forward between your hands. Ground your left foot at a 45-degree angle, ensuring your heel is aligned with your right heel. Inhale as you lift your torso and arms, reaching for the sky. Hold Warrior I for three breaths before switching sides.

Click here to watch a helpful video demonstration of the exercise: How to Do a Warrior One | Yoga – YouTube

  1. Warrior II (Virabhadrasana II)

Transition from Warrior I to Warrior II by pivoting your back foot to be parallel with the short edge of your mat. Open your arms wide, reaching in opposite directions with your gaze towards your front fingertips. Hold this powerful pose for three breaths on each side.

Need more clarification? Check out this easy-to-follow video guide: How to Do Warrior II Pose with Correct Alignment – YouTube

  1. Tree Pose (Vrksasana)

To encourage balance and focus, incorporate Tree Pose into your morning yoga flow. From Mountain Pose, shift your weight to your left foot and bring your right foot to your left ankle, calf, or inner thigh. Raise your arms overhead, palms together, and hold for five breaths before switching sides.

To see the exercise performed with precision, watch this tutorial video: How to Do the Tree Pose Properly | Balance Exercise – YouTube

Cooling Down

As you approach the end of your practice, it’s essential to cool down and allow your body to absorb the benefits of your morning flow.

  1. Seated Forward Fold (Paschimottanasana)

Sit on your mat with your legs extended in front of you. Inhale to lengthen your spine, and exhale to fold forward, reaching for your shins, ankles, or feet. Hold for five breaths, focusing on releasing tension in your hamstrings and lower back.

Make sure you’re doing it right by watching this expert video here: How to Do Seated forward Fold – paschimottanasana – YouTube

  1. Bridge Pose (Setu Bandha Sarvangasana)

Lie on your back with your knees bent and feet hip-width apart. Inhale as you lift your hips off the mat, pressing into your feet and engaging your glutes. Hold for five breaths, then gently lower back to the mat.

Perfect your form with the help of this video tutorial: How to Do a Bridge Pose | Yoga – YouTube

  1. Legs-Up-The-Wall Pose (Viparita Karani)

To finish your practice, find a wall and scoot your hips close to it. Extend your legs up the wall, allowing your arms to rest by your sides. Spend a few minutes in this restorative pose, allowing gravity to encourage circulation and relieve any remaining tension.

Learn from the best by watching this expert demonstration video: Legs Up The Wall – Foundations of Yoga – YouTube

Final Relaxation (Savasana)

Conclude your morning yoga flow with a brief Savasana, lying flat on your mat and allowing your body to fully relax. Spend 3-5 minutes in this restorative pose, focusing on your breath and letting go of any lingering thoughts.

Closing Remarks

By incorporating this Beginner’s Morning Yoga Flow into your daily routine, you’ll start each day feeling energised, centred, and ready to tackle whatever life throws your way. Remember to listen to your body, modify as needed, and most importantly, enjoy the journey. Namaste.

For a deeper dive into Yoga, check out our extensive guides. Yoga Archives – Aussie Fitness Centre