Present Body & Mind: Morning Yoga 10 min Full Body Stretch
The Power of a Morning Yoga Routine
Mornings are powerful—they set the tone for your entire day. Whether you wake up feeling groggy or refreshed, how you begin your morning affects your energy, focus, and mindset. The early morning hours are an optimal time for movement, meditation, and mindfulness. And, you don’t need to rise before dawn; carving out just 10 minutes for gentle yoga can enhance circulation, increase flexibility, and bring a sense of calm, helping you move into your day with balance and presence.
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This full body morning yoga stretch sequence is designed to help you wake up gently while cultivating mindfulness. Our guiding mantra for today: I am present. Let this be an invitation to fully arrive in this moment, honoring your body and breath as you move. Follow along with me on YouTube for this practice. Let’s get started!
Step 1: Center Yourself with Breath
Begin in a comfortable seated position. Close your eyes, sit up tall, and take a deep breath in, silently thinking, "I am." As you exhale, think, "present." Repeat this for a few rounds, allowing yourself to fully arrive on your mat.
To release any lingering tension, inhale as you shrug your shoulders up toward your ears, then exhale as you roll them down your back. Repeat two more times.
Step 2: Gentle Twists to Awaken the Spine
- Twist to the Right: Place your left hand on your right knee and your right hand behind you. With each inhale, lengthen your spine; with each exhale, deepen the twist.
- X Stretch: Keep your left hand where it is and cross your right arm over to hold your left knee. Round your spine, tuck your chin, and take deep breaths into your upper back.
- Twist to the Left: Return to center and switch sides, mirroring the movements.
- Finish by placing your hands behind you, lifting your chest, and taking a deep breath in for a gentle counter-stretch.
Step 3: Downward Facing Dog & Forward Fold
- Move into Downward Facing Dog, adding any movements that feel good—pedaling your feet, shifting your hips, or gently swaying.
- Walk your feet to the front of your mat and settle into a Forward Fold. Keep your knees slightly bent if needed, allowing gravity to ease tension in your back.
- Optional Chest Expansion: Interlace your hands behind your lower back and stretch your knuckles toward the ceiling for a deeper opening.
- Slowly roll up to standing, stacking one vertebra at a time, and take a moment to reset.
Step 4: Side Stretches for Full-Body Lengthening
- Reach your arms overhead. Grab onto your left wrist with your right hand and gently stretch to the right, lengthening the entire left side of your body.
- Return to center and switch sides, stretching the right side.
Step 5: Low Lunge & Twisting Dragonfly
- Step your left foot back into a Low Lunge. Choose to keep your back knee lifted or lower it to deepen the stretch.
- Raise your right arm high for a Dragonfly Twist, opening your shoulders and chest.
- Return to a Forward Fold, then switch sides, stepping your right foot back and repeating the sequence.
Step 6: Camel Pose for Heart Opening
- Come to kneeling position with your toes curled under.
- Place your hands on your lower back, scoop your tailbone under, and lift your chest upward into Camel Pose. If comfortable, reach your hands toward your heels.
- Hold for three deep breaths, then slowly return to a seated position.
Closing: Return to Presence
- Sit back on your heels, bring your hands together at heart center, and take a final deep breath.
- As you inhale, think "I am." As you exhale, think "present." Carry this sense of mindfulness with
- you throughout your day.
Honor Your Practice, Empower Your Day
But a balanced day isn’t just about how you start, it’s also about how you end. Deep, restful sleep is just as essential to your overall well being. To help you unwind, relax, and prepare for a restorative night, explore our guide on Yoga for Better Sleep and discover simple evening stretches that can support your rest.
And remember, the benefits of yoga extend far beyond movements. Each breath, each stretch, and each mindful moment helps you build resilience, reduce stress, and cultivate inner peace. So keep showing up for yourself. Keep moving with intention. You deserve this time. You deserve this care. Namaste.
