15 Minute Energizing Morning Yoga Flow

March 20, 2018

15 Minute Energizing Morning Yoga Flow

Beginning your day with movement allows all the systems in your body to wake up and do their job more efficiently. This is good news because when your systems are functioning well you experience a decrease in stress, a balance in overall immunity, an increase in motivation, a lack of need for caffeine, clearer thoughts, and so much more.

In addition to getting a full night’s sleep, finding a rejuvenating routine to get yourself moving first thing in the morning can help set your intention for the day and aid in preventing burn out.

Starting the day feeling as you wish to feel throughout will allow you to feel more positive, hopeful, and energized. Some say that starting your day with yoga could even be more powerful than a cup of coffee. While coffee lovers may debate that, most would agree that the benefits of a yoga practice will stick around way longer than a caffeine buzz.

We know that it can often seem like there are never enough hours in the day to dedicate time to yourself so we wanted to share one of our favorite ways to start the day right in just 15 minutes.

Before you convince yourself that you don’t even have 15 minutes, think about the amount of time you spend looking at your phone and watching Netflix. There is a good chance, if you are like us, that you will realize you have more time than you think.

These poses will get the energy pumping, decrease the stress, and leave you feeling strong and ready to conquer whatever lies ahead.

Hold each pose for a minimum of 4 breaths and feel free to challenge yourself to stay longer as you build up strength and breath.

Wherever you are, make sure you continue to breathe.

If you find yourself in a pose where you can no longer breathe, that is your body’s way of asking you to release.

Palm Tree

Palm Tree Yoga Pose

Begin standing with feet hip distance apart.

Press gently down into your feet while keep a micro bend in your knees.

Imagine a line of energy moving up from your feet through the crown of your head, allowing the crown of your head to lift towards the sky.

Reach your arms overhead while keeping your fingers active and your palms facing one another.

Draw your shoulder blades down your back.

Standing Crescent

Standing Crescent Yoga Pose

From your palm tree pose, wrap your left fingers around your right wrist.

Take a full inhale and lift through the crown of your head.

On your exhale, reach to the left while you gently press your hips to the right.

Keep your feet grounded here and lift up through your arms.

When you are ready to release, come back to center and switch sides.

Standing Forward Fold

Standing Forward Fold Yoga Pose

From palm tree pose, inhale to reach arms towards the sky.

Exhale while folding at your hips and coming into your standing forward fold.

Once you come into standing forward fold, let your torso be heavy and the crown of your head hang down towards the ground.

Your arms can dangle or you can grab opposite elbows here.

Press your heels firmly into the ground and lift your hips towards the sky.

Make sure to keep a small bend in your knees.

Did you know that finding gentle inversions like standing forward fold allow your head to drop below your heart which clears your mind and reduces stress? Next time you are feeling a moment of panic or overwhelm, find a quiet corner, turn yourself upside down, and find a few deep breaths!

Forward Fold with Shoulder Opener

Forward Fold with Shoulder OpenerCome to standing while rooting your feet into the ground.

Make a fist at your lower back and press your palms towards one another.

Draw your shoulder blades down your back and reach the crown of your head up.

Take a full inhale lifting your chest.

On your exhale fold forward.

Your fist can stay at your lower back or start to press overhead.

If this is too intense, you can practice this shoulder opener while standing.

Downward Dog

Downward Dog Yoga Pose

Come onto your hands and knees.

Bring your hands forward of your shoulders a few inches.

Spread your fingers wide and press your palms and knuckles into the ground.

Tuck your toes and lift your sitting bones towards the sky.

Keep the knees slightly bent as you allow your body to come into the posture.

When you are ready, and if it is accessible, you can work your heels towards the ground.

Low Lunge Flow**

Low Lunge Yoga Pose

**These three poses can be practiced as a flow. Doing them all on one side and then switching to the other side.

Begin in Downward dog.

Step your right foot in between your hands.

Stack your front knee over your ankle and drop your back knee to the ground.

Extend both arms towards the sky while drawing your shoulder blades away from your ears.

Gently press your hips forward.

Low Lunge Twist**

Low Lunge Twist Yoga Pose

From low lunge with your right foot forward, bring your hands down to the ground.

Plant your left hand on the ground while reaching your right arm towards the sky.

Spin your heart ribs towards the sky.

Find your 4-10 breaths and then bring your right hand back down to the ground.

Half Split**

Half Split Yoga Pose

From low lunge, straighten your right leg while flexing your toes back towards your face.

Keep your hips squared and stack your left hip over your left knee.

Gently press your heart in the direction of your toes while gazing forward order to lengthen the spine.


Savasana Yoga Pose

Come onto your back with your legs extended and your arms alongside you with the palms facing up.

Take a few minutes to observe the sensations of your breath as it moves in and out of your body.

Give yourself time to be here finding some stillness and allowing yourself time to absorb the benefits of your practice.

15 Minute Morning Yoga Flow Graphic


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