Keeping it simple

This seven-minute morning yoga routine will mobilize your entire body

Are you ready to start your day with a burst of energy and vitality? This seven-minute morning yoga routine is designed to mobilize your entire body, leaving you feeling refreshed and invigorated. Whether you’re a seasoned yogi or just starting out, this simple sequence is perfect for all levels. Let’s flow through each pose, connecting breath with movement, and set the tone for a fantastic day ahead.

1. Mountain Pose (Tadasana)

Begin standing tall at the top of your mat with your feet hip-width apart. Ground down through your feet, lengthen your spine, and relax your shoulders. Take a few deep breaths here, feeling the earth beneath you and the sky above.

2. Forward Fold (Uttanasana)

On an exhale, hinge at your hips and fold forward, keeping your spine long. Let your head hang heavy and relax your neck. You can bend your knees slightly if that feels more comfortable. Feel the stretch in your hamstrings and lower back.

3. Halfway Lift (Ardha Uttanasana)

Inhale and lift your torso halfway, lengthening your spine forward. Keep your hands on your shins or the floor, and gaze slightly forward to maintain a flat back. This pose helps to strengthen your core and improve posture.

4. Downward-Facing Dog (Adho Mukha Svanasana)

Step back into a plank position, then lift your hips up and back into downward dog. Spread your fingers wide, press into your palms, and lengthen through your spine. Pedal your feet to stretch your calves and hamstrings.

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5. Plank Pose

From downward dog, shift forward into a plank position, aligning your shoulders over your wrists. Engage your core, keep your body in a straight line, and hold for a few breaths. This pose builds strength in your arms, shoulders, and core.

6. Cobra Pose (Bhujangasana)

Lower down onto your belly, placing your hands under your shoulders. On an inhale, press into your palms and lift your chest off the mat, keeping your elbows close to your sides. Lengthen through the crown of your head and open your heart.

7. Child’s Pose (Balasana)

To release tension in your back, sit back on your heels and fold forward, resting your forehead on the mat. Extend your arms in front of you or relax them by your sides. Take a few deep breaths here, surrendering to the pose.


Congratulations! You’ve completed this seven-minute morning yoga routine to mobilize your entire body. Take a moment to notice how you feel—energized, centered, and ready to tackle the day ahead. Remember, consistency is key, so try to make this routine a part of your daily morning ritual. Namaste!

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