Easy morning yoga poses to add to your routine

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Yoga is known for its healing and restorative benefits for the mind, body and soul. But how beneficial are easy morning yoga poses when you start your day with them? Yoga practitioner and trainer Dr. Shilpa Patel says: “Doing yoga regularly every morning gets your body into the habit of turning off its sympathetic fight-or-flight stress response.. As a result, you will be able to experience the healing benefits of the parasympathetic nervous system, which dramatically improves the health of body and mind.

Benefits of morning yoga infographics

Now that you’ve learned that engaging in easy yoga poses in the morning has many benefits, let’s start by practicing some asanas. Dr Patel lists some yoga poses for beginners along with detailed steps for each.

1. Child’s posture
2. Cat-Cow Pose
3. Chair Pose
4. Down dog
5. Bridge Pose
6. Laying the garland
7. Laying the boat
8. FAQs:

child pose

Easy Morning Yoga: Child's Pose

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A great way to start your morning yoga practice, child pose allows you to reconnect with your breathing. This yoga asana also provides gentle release for the hips and lower back..

Muscles worked: Hips, lower back.


  • Get on all fours on the ground.
  • Spread your knees apart and place your big toes so that they are touching.
  • Let your belly fall between your thighs and let your forehead fall towards the floor.
  • Extend your arms out in front of your body with palms facing the floor.
  • Inhale and exhale deeply.

Point: Make sure you follow all the steps correctly.

cat-cow posture

Easy Morning Yoga: Cat and Cow Pose

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This warms up your body by stretching the spine, engaging the core and opening the chest.

Muscles worked: Erector spinae, serratus anterior, abdominals


  • Get on all fours on the floor with your hands under your shoulders and your knees under your hips.
  • Engage your abs and exhale, slowly pushing the spine toward the ceiling.
  • Drop your head towards your chest; hold the position for 10 seconds.
  • Inhale letting the spine fall; let your stomach drop toward the floor and bring your head up and back. Hold the position for 10 seconds.

Point: do not forget to focus on your breathing!

Pose of the chair

Easy Morning Yoga: Chair Pose

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Chair pose can strengthen your legs, back, and shoulders while challenging your balance.

Muscles worked: Abs, spinal erectors, hamstrings, quadriceps, gluteus medius, triceps, deltoids


  • Stand upright with your feet together; inhale and extend your arms directly above your head.
  • Exhale as you gradually sit back on your hips and bend your knees, reaching a position where your thighs are parallel to the floor.
  • Roll your shoulders down and back slowly, pressing your tailbone toward the floor. Take deep breaths.

Point: Practice this yoga pose to work with different muscle groups.

Down dog

Easy Morning Yoga: Downward Dog

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It’s a classical yoga which stretches the shoulders, hamstrings, calves and feet, and strengthens the arms and legs.

Muscles worked: Quadriceps, abs, deltoids


  • Get on all fours on the floor, keeping your hands under your shoulders and your knees under your hips. Inhale deeply.
  • Exhale and lift your knees off the floor, pushing your heels down.
  • Lift your tailbone toward the ceiling. Remember not to lock your knees.
  • Pull the shoulder blades towards the tailbone; place your head between your arms.
  • Hold this position; try to put your feet in contact with the ground.

Point: Avoid over-exercising or you could injure yourself.

bridge pose

Easy Morning Yoga: Bridge Pose

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Strengthen the back of your body with Bridge yogasana.

Muscles worked: Hamstrings, glutes, quadriceps


  • Lie on your back with your knees bent and your feet flat on the floor.
  • Place your arms at your sides, palms facing the floor.
  • Inhale. Exhale and push through your feet, pushing your hips up.

Point: This easy yoga asana provides an effective lower body workout.

Garland laying

Easy Morning Yoga: Garland Pose

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the Garland laying helps open up your hips, thighs and ankles.

Muscles worked: Deltoids, abdominals


  • Squat down keeping your feet as close together as possible; toes should be pointed.
  • Let the torso fall between your thighs, pressing your elbows against your knees.
  • Keep the tailbone pressed towards the floor; keep your chest high using the resistance of your knees.

Point: This is a good yoga pose to tone your body easily.

boat pose

Easy Morning Yoga: Boat Pose

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Work your abs with boat pose.

Muscles worked: Abs, hip flexors


  • Sit on the floor with your legs stretched out in front of you.
  • Lean back slightly; place your hands on the floor for support.
  • Inhale and bring the knees to your chest; stop when your thighs reach a 45 degree angle with the floor.
  • Extend your legs if possible, otherwise let them go.
  • Stretch your arms out in front of you and hold them parallel to the floor.

Point: Remember to keep your spine in a neutral position throughout the exercise.

Easy morning yoga

Image: Shutterstock


Q. What tips should I keep in mind when practicing yoga in the morning?

A. Stay hydrated before you start your morning yoga practice. Wear clothes that are supportive and comfortable. Prefer light and comfortable cotton clothes because they facilitate the movements of the body. Yoga should be practiced in a well-ventilated room with a pleasant draft. Most importantly, be consistent with your yoga practice.

Q. Should I eat breakfast before performing Easy Morning Yoga Poses?

A. No, yoga asanas should always be performed on an empty stomach. Also, your bladder and bowels should be emptied before you start.. You can drink water with a little honey if you wake up feeling weak.

Easy Morning Yoga Poses

Image: Shutterstock

Q. How can I avoid yoga injuries?

A. If you don’t perform the poses correctly, even easy morning yoga poses can get you in trouble. So start by fully understanding the pose, the proper form and the steps involved as well as the breathing pattern. Talk to an expert and follow their advice if you are unsure. Starting with an introductory course is a good idea, especially if you are a beginner. Make sure your base is solid before moving on to advanced poses. Go slowly and gradually, avoid overdoing it. Listen to your body and get enough rest. Avoid yoga poses that don’t work for you or are contraindications to any health issues you may have.

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