Yoga reduces stress and is therefore practiced by many in the evenings after work. But why not start the day fresh and relaxed with morning yoga?

If you do a few yoga exercises right after getting up, you will strengthen your metabolism and go through the day full of freshness and energy. We will show you what yoga can do for your body and mind in the morning and which exercises the suit you best.

Why Morning Yoga?

Morning hour’ has gold in its mouth! There is something to this saying because, according to Ayurveda, the body is still in the Vata phase in the morning, and this is the best time for exercise. Another advantage: in the morning, the mind is still free and empty. You don’t have to get rid of disturbing thoughts first and come to your senses faster.

If you start practicing yoga in the morning, it will also quickly become a habit. So morning yoga, like breakfast and brushing your teeth, will soon be part of your morning ritual. Just 10 minutes are enough to do something good for your body first thing in the morning. You will benefit from the positive effects of a morning yoga session all day long.

Morning Yoga: Effects of a Morning Workout

Yoga in the morning is a real pick-me-up. It awakens your spirits and helps you to start the day with more energy and fitness. Because you have already done something positive for yourself in the morning, you start the day happier and healthier.

Your spirit can also be revitalized in this way. After getting up, you are not yet stressed and can find your center in peace. Your mind enjoys the silence while it gently recharges itself and prepares for the day. During the day, you are more concentrated and relaxed.

The positive effects of morning yoga then unfold throughout your body. Your metabolism is stimulated, and your digestion is stimulated. Your circulation also gets going, and your limbs are mobilized after sleep.

As soon as your body gets used to the morning yoga ritual, you will automatically be awake at this time. If your sleep cycle is regulated, you will also find it easier to fall asleep in the evening. So you will wake up the next day with a better feeling. But which exercises are suitable for the morning.

Yoga Every Morning: Simple Exercises for Beginners

Our yoga exercises are not too difficult and, therefore, easy to imitate even for beginners. The exercises are designed so that you can do them all one after the other or simply one by one. How you decide to do them is entirely up to you. Here is how you can put together your individual yoga morning ritual.

Happy Baby

You can do this first position immediately after the alarm clock has rung. The beauty of this is that you don’t even have to get up to do it; you can stay in bed.

How to Do Happy Baby Pose in Yoga (Ananda Balasana) | Openfit
Source: Openfit
  1. Lie on your back.
  2. Bend your legs and bring them up to your chest
  3. Pause for a moment and feel the closeness to yourself
  4. Now spread your knees and grasp the outside of your feet with your hands.
  5. Now gently rock your legs back and forth like a happy baby!
  6. Breathe in and out calmly and prepare your body to stand up.

This position is perfect for getting rid of tiredness and give you a happy feeling. The gentle movement awakens the same curiosity and zest for life that a baby has and gently prepares you for the day.


The warrior is a heroic attitude and brings strength and power. Especially in the morning, this position helps you get up, especially strengthened because it brings concentration and stamina so that you are up to all-day tasks.

  1. Stand straight and upright.
  2. Take a step back with your left leg. The back foot points outwards at a 45-degree angle, and the leg is stretched outwards.
  3. At the same time, bend the knee of your right leg at a 90-degree angle with the foot pointing forward.
  4. Now stretch your arms upwards and look at the sky.
  5. Take care not to pull your shoulders up and tense your stomach slightly.
  6. Hold the position for 30 seconds, then change legs.


After the warrior has boosted you with energy, the triangle continues. It grounds you and brings balance, but at the same time gives you vitality. The body is stretched during this exercise, helping the chakras make the energy in the body flow and thus harmonize.

  1. Spread your legs sideways like a “V.”
  2. Turn the upper body sideways to the right.
  3. Support yourself with your right arm on your right leg.
  4. Now stretch your left arm upwards and point with your fingertips towards the sky.
  5. Keep the spine long and look at the stretched fingertips.
  6. Hold the pose while you breathe deeply, then change sides.

In the beginning, you can keep the distance between your legs relatively small. If you are more experienced, you can move your legs further apart and touch the floor with one hand to make the exercise a little more challenging.


This yoga position helps you to regain your focus and find your center in the end. The exercise stabilizes your mind and focuses on the energy, but it has a calming effect on the body.

  1. Stand with your legs apart and crouch down.
  2. The heels remain firmly on the ground, and the hands are placed in front of the heart in a prayer posture.
  3. Relax your shoulders, open the chest area, and breathe in and out deeply.
How to Do a Perfect Squat (Plus, 3 Next-Level Variations) - Fitbit Blog
Source: FitBit Blog

This will help you release the pressure on your shoulders and relieve you from stirring emotions. You will be grounded so that you can start the day balanced and strengthened. 

Last but not least, we will show you a more detailed exercise, which is a good conclusion for beginners and advanced students to get going in the morning. This is an absolute Yoga classic.

Sun Salutation: Yoga for beginners and advanced students

Stimulate your spirits once again with a greeting to the sun. In this exercise, the sun is thanked as a force of all origin while you energize all chakras and find inner harmony.

  • Stand upright and fold your hands in front of your chest in prayer posture.
  • Breathe in and lift the folded hands above the head
  • As you exhale, bend your upper body forward until you come to a forward bend and place your hands next to your feet on the floor.
  • Take a lunge with one leg while bending the front knee at a 90-degree angle. Look forward and breathe in.
  • Hold your breath and bring your bent leg back to be in the push-up—tense your abdomen in the process.
  • Exhale and lower your knees, chest, and forehead to the floor one after the other.
  • As you inhale, raise your head, shoulders, and upper body and go into the cobra position.
  • As you exhale, put your feet up and walk into the looking down dog. The body forms an inverted “V.”
  • Repeat the 4th position while breathing in.
  • Exhale and go back to the forward position as in step 3.
  • Return to an upright position while breathing in and stretch both arms upwards.
  • Return your hands to the prayer position in front of your chest and breathe out.

Introduce a morning yoga session into your daily routine to welcome each day with open arms. In this way, you will start your days cleansed and in a good mood. With these exercises, you are well prepared to prepare your body and mind for the here and now. And now, let’s get going!

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