Yoga for Beginners: 15-Minute Morning Routine for Flexibility

You don't need to be flexible to do yoga—you do yoga to become flexible. This 15-minute morning routine is designed for complete beginners.

Why Morning Yoga?

• Releases overnight muscle stiffness
• Activates your metabolism
• Sets a calm, focused tone for the day
• Improves circulation and energy
• Takes less time than scrolling social media

What You Need

• Yoga mat (or carpet/towel)
• Comfortable clothing
• Empty stomach (or light snack)
• Open mind

15-Minute Morning Flow

1. Child's Pose (Balasana) — 1 minute

Start here to connect with your breath.

• Kneel, sit back on heels
• Fold forward, arms extended or by sides
• Forehead rests on mat
• Breathe deeply into your lower back

2. Cat-Cow Stretch — 1 minute

Warms up the spine and relieves tension.

• Come to hands and knees (tabletop)
• Inhale: Drop belly, lift head and tailbone (Cow)
• Exhale: Round spine, tuck chin and tailbone (Cat)
• Flow smoothly between poses

3. Downward Facing Dog — 1 minute

The foundational yoga pose.

• From tabletop, tuck toes and lift hips high
• Press hands firmly, straighten arms
• Let head hang between arms
• Pedal feet to stretch calves
• Bend knees if hamstrings are tight

4. Forward Fold (Uttanasana) — 1 minute

Stretches hamstrings and calms the mind.

• Walk feet to hands
• Fold from hips, not waist
• Grab opposite elbows and sway gently
• Bend knees as much as needed

5. Low Lunge (Right Side) — 1 minute

Opens hip flexors (tight from sitting).

• Step right foot forward between hands
• Lower left knee to mat
• Sink hips down and forward
• Reach arms overhead if comfortable

6. Low Lunge (Left Side) — 1 minute

Balance both sides.

• Switch legs
• Same instructions as right side
• Focus on breathing into the stretch

7. Seated Spinal Twist — 2 minutes (1 each side)

Releases lower back tension.

• Sit with legs extended
• Bend right knee, place foot outside left thigh
• Twist torso right, left elbow outside right knee
• Hold, breathe, then switch sides

8. Seated Forward Fold — 1 minute

Calms nervous system, stretches back body.

• Extend both legs
• Inhale, lengthen spine
• Exhale, fold forward from hips
• Reach for shins, ankles, or feet
• Relax neck and shoulders

9. Bridge Pose — 1 minute

Strengthens back, opens chest.

• Lie on back, knees bent, feet hip-width
• Arms by sides, palms down
• Inhale, lift hips toward ceiling
• Roll shoulders under, interlace fingers
• Hold, breathing steadily

10. Supine Twist — 2 minutes (1 each side)

Final spinal release.

• Lower back to mat
• Hug right knee to chest
• Drop knee to left side
• Extend right arm out, look right
• Switch sides

11. Savasana (Corpse Pose) — 2 minutes

Don't skip this!

• Lie flat, arms by sides, palms up
• Legs slightly apart, feet fall open
• Close eyes, release all effort
• Simply breathe and be

Tips for Beginners

1. Never force a stretch — Discomfort is okay, pain is not
2. Breathe through your nose — Slow, steady breaths
3. Use props — Blankets, blocks, pillows all help
4. Consistency beats intensity — 15 minutes daily > 1 hour weekly
5. Listen to your body — Skip poses that don't feel right

Common Mistakes to Avoid

• Holding breath
• Comparing to others
• Rushing through poses
• Skipping savasana
• Practicing on a full stomach

Progress Timeline

• Week 1-2: Building habit, learning poses
• Week 3-4: Increased body awareness
• Month 2: Noticeable flexibility improvements
• Month 3+: Poses feel natural, deeper stretches possible

"Yoga is not about touching your toes. It's about what you learn on the way down." — Jigar Gor

Start where you are. Use what you have. Do what you can.