5 Gentle Yoga Poses to Start Your Morning

Mornings are sacred. How you begin your day sets the tone for everything that follows. Starting with a few gentle yoga poses can help awaken the body, calm the mind, and bring your breath into rhythm—offering you balance before the day even begins.

Here are 5 gentle yoga poses you can do every morning to feel refreshed, centered, and energized.

1. Child’s Pose (Balasana)

• Gently stretches the back and hips

• Relieves tension and fatigue

• Calms the mind

Benefits:

How to Do It:

Sit on your heels, knees wide apart. Fold forward and rest your forehead on the mat. Extend your arms forward or place them beside your body. Breathe deeply for 5–10 breaths.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

• Improves spinal mobility

• Massages abdominal organs

• Opens the chest and lungs

Benefits:

How to Do It:

Start in table top position (hands under shoulders, knees under hips). Inhale and arch your back (Cow Pose), lifting your head and tailbone. Exhale and round the spine (Cat Pose), tucking your chin and pelvis. Repeat for 6–8 rounds.

3. Seated Forward Bend (Paschimottanasana)

• Calms the mind

• Stretches the back and legs

• Stimulates digestion

Benefits:

How to Do It:

Sit with your legs extended. Inhale, lengthen the spine. Exhale, gently fold forward from the hips. Keep the spine long and avoid forcing the stretch. Hold for 5–8 breaths.

4. Cobra Pose (Bhujangasana)

• Strengthens the spine and lower back

• Opens the chest, shoulders, and lungs

• Improves posture and flexibility

Benefits:

How to Do It:

Lie face down with your hands under your shoulders and elbows close to your body. Inhale, press into your palms, and gently lift your chest off the ground, keeping your elbows slightly bent and shoulders relaxed.

5. Legs-Up-The-Wall (Viparita Karani)

• Reduces swelling in feet and legs

• Calms the nervous system

• Supports circulation

Benefits:

How to Do It:

Lie down near a wall and lift your legs vertically, resting them against the wall. Place your arms at your sides or over your belly. Stay here for 5–10 minutes, breathing slowly.

Final Thoughts

Adding just 10–15 minutes of gentle yoga to your morning routine can bring peace, clarity, and vitality to your entire day. Whether you're new to yoga or looking to deepen your practice, these poses are a beautiful place to begin.

Ready to start your mornings with intention?

Join our Morning Flow Classes at Swastha Yoga Studio and feel the difference in your body, breath, and being.

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