A useful morning yoga routine is simple enough to repeat. Prepare the space, begin gradually and leave time between practice and the rest of the morning schedule.
Navigator
Prepare the night before
- Keep the mat and props ready.
- Choose a short sequence.
- Set a realistic start time.
- Keep clothing nearby.
Morning sequence
- Observe natural breathing.
- Move the ankles, wrists and shoulders.
- Practise Tadasana and raised arms.
- Use a supported Chair Pose.
- Add a low lunge with blocks.
- Practise Cat–Cow.
- Finish with supported rest.
Breathing
Use natural breathing or a short round of alternate-nostril breathing without retention.
Breakfast timing
Plan the sequence so there is no need to rush directly from a strong practice into a heavy meal. A short quiet practice may fit more easily into a busy morning.
Common mistakes
- Creating an overly long routine.
- Using strong breathing immediately after waking.
- Skipping preparation.
- Changing the sequence every day.
Practice limits
Stop when movement or breathing becomes strained, confusing or unstable. Learn advanced morning pranayama and cleansing methods from a qualified yoga teacher.