Easy 15-Minute Yoga Routine

Our morning routines don’t appear to be as peaceful as we’d like them to be. Part of this is natural; We have families and occupations that require our undivided attention, and no matter how well we plan, there never seems to be enough time in the day to fit everything in, let alone yoga or regular exercise.

Fortunately, developing a morning routine doesn’t really mean putting all of our other goals on hold, nor does it require sacrificing sleep time in order to squeeze in a morning yoga practice. Adjusting our errands around to get 15 minutes of free time might improve not only our physical health but also how we start the day in the morning. So it’s only natural that when we begin each day with intention, mindful movement, rhythmic breathing, and a focused mind, we’re setting ourselves up for all kinds of bliss in the hours ahead. 

The following 10-15-minute yoga routine is simple to incorporate into your morning routine without jeopardizing your sleep.

To start, set your intention and breathe

Start in easy cross-legged with your palms pressed lightly together at the heart center. It’s time to set an intention for the day ahead. Let your intention guide your practice this morning and set the tone for the rest of your day. Inhale through your nose for three counts, and exhale through your nose for three counts. If this feels easy, continue to extend your count, going to five counts in and out. You can continue to increase your inhalation and exhalation length as long as it is comfortable. 

Cat-Cow

This is a great way of warming up the spine after lying in bed all night! Start on all fours with hands directly under shoulders and knees under hips. Inhale and arch spine so belly sinks down while face and tailbone lift upwards (cow pose). Then, exhale and push into hands and knees to hollow belly, round spine, and tuck chin towards chest (cat pose). Repeat for five slow breaths or about one minute.

Plank

From Hands and Knees, step one foot back and then the other. You want the body to be in a long line, so feel the crown of the head lengthen forward as the tail and heels lengthen back. Keep shoulders over wrists and draw the navel up towards the spine. Fire up through the thighs and engage the arms and the muscles of the upper back. Hold the pose for at least 30 seconds.

Downward Facing Dog

Start in a plank position. Lift hips up and back, sinking heels toward the floor, until body forms an upside-down “V” shape. Press shoulders away from ears and relax the neck. Spread fingers wide on the mat, with palms pressed against the floor. Hold for five slow breaths. Our bodies are often a little stiffer in the morning, so you can keep your knees bent if needed so you can maintain a long spine. 

Bridge

Start lying on your back with arms at the sides and legs bent, feet flat on the floor. Squeeze glutes and lift hips into the air. Pull shoulder blades together and bring hands to clasp underbody on the mat. Hold for three to five breaths, then repeat three times.

Low Lunge Twist

Start in a low lunge with left foot forward between hands and right leg extended straight back. Draw left hand straight up overhead toward the ceiling and rotate torso from waist to gaze up at it. Hold for a few breaths, then return to low lunge and repeat on the other side. That’s one rep. Perform three to five.

Chair

Start standing with feet together and arms at sides. At the same time, raise hands overhead, palms facing in, until biceps are by ears while bending knees and sitting back as if lowering into a chair. Hold for five breaths.

Warrior II

Start with legs almost as wide as the mat, right foot forward, toes facing straight ahead, left foot back, outside of foot parallel to the back of mat (right heel lined up with the middle of the left inner arch), torse facing the left side, and arms at sides. Keep left leg straight while deeply bending the right knee until thigh is parallel to the mat, then extend arms out to the sides at shoulder height. The gaze should be over the front fingers. Hold for three to five breaths.

Side Stretch

Start standing with feet hip-distance apart and parallel, arms extended up overhead with hands interlaced. Inhale and lean up and over from the waist to the left side. Hold for a few breaths, then push through feet to return to standing and repeat on the other side. Perform three rounds on each side.

Tree

Shift the weight to the corners of the left foot and bring the sole of the right foot to the inner left thigh or calf muscle. Avoid pressing against the knee. Work to get the standing leg firm and steady. Take hands to prayer at the heart center. On an inhale, float the prayer up overhead and keep the shoulders relaxed and away from the ears. Separate the hands if you need to. Stay for at least 5-6 breaths on each side and then repeat on the other side.

Finally, two-minute meditation

Lie on your back to relax in Corpse Pose. Rest your arms alongside your torso. Relax your shoulders away from your ears. Remind yourself of your intention and keep it in mind as you allow your thoughts to pass by without interfering or criticizing them. As you slowly rise, using your arms to support yourself, allow your breath to be natural and your body to be at ease. 

You’re all set to begin your day!

If you want to share anything on a topic you care deeply for, send us your submission. Here are the guidelines.