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GR8NESS expert Expert Reviewed
A woman performing morning yoga poses
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Morning Yoga Poses to Start Your Day

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Early morning yoga has a myriad of health benefits that range from helping balance your hormones and boost your metabolism, to helping you build a consistent routine and feel more awake sans caffeine.

Morning yoga poses are meant to help you lengthen and stretch your body after a long night’s sleep. It helps set your body for the day, improves spine flexibility so your back doesn’t hurt as much while you sit all day for 8 hours. Rise and shine with these morning yoga poses so you can set your muscles and body in motion to get the most out of your day.

Woman facing windows practicing the Mountain yoga pose
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Tadasana (Mountain Pose)

To set the body in motion, start with this standing pose. With this gentle yoga pose, you will activate your body and let it know you’re ready to get moving. Hold this pose for at least 5 breaths.

Man on yoga mat practicing the Utkatasana yoga pose
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Utkatasana (Chair Pose)

A great pose to generate heat in the body and build energy quickly. By activating your core and legs it challenges you to stay present and in control. Hold this pose for at least 5 breaths.

Man in a field practicing the Prayer Twist Yoga Pose
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Parivrtta Utkatasana (Revolved Chair Pose)

Going from the chair pose, this twisted variation helps activate your digestive system. The gentle twisting motion massages your internal organs to promote detoxification. Hold this pose for at least 5 breaths on each side.

Woman practicing the downward facing dog yoga pose
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Adho Mukha Svanasana (Downward Facing Dog)

By involving the entire body, you get to awaken every inch of your physique. The stretch through the back of the legs, the hips, and your arms will help loosen up the tension built while you sleep. Hold this pose for 3 to 5 breaths.

man practicing the Trikonasana yoga pose
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Trikonasana (Triangle Pose)

Moving on from downward facing dog, this classic yoga asana will give you stability and strength. It powers your legs and core, while the subtle twist opens up the heart space to give you more blood flow. Hold this pose for 3 breaths on each side.

woman practicing the Uttanasana yoga pose
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Uttanasana (Standing Forward Bend)

An inverted pose to help you release pressure from the lower back, hamstrings, and neck. The increased blood flow to the head will help you feel more awake and energized. Hold this pose for 3 breaths.

Woman practicing the Adho mukha svanasana yoga pose
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Prasarita Padottanasana (Wide Leg Forward Fold)

A mood-enhancing morning yoga pose to help you lengthen your spine and stretch the hamstrings. The inversion brings more blood to the heart so you face the day with alertness and calmness. Hold this pose for 3 to 5 breaths.

Woman practicing the Virabhadrasana I yoga pose early in the morning
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Anjaneyasana (Low Lunge)

Those working at a desk or sitting most of the time tend to have tight hip flexors generating tension that leads to lower back pain. This yoga pose gives you a gentle stretch through the hips, arms, and torso, while also engaging your legs. Hold this pose for 5 breaths.

woman standing with one foot on mat practicing yoga poses
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Virabhadrasana III (Warrior 3)

Now that your body feels more awake, try this energetic yoga pose. Activating the legs, core, and the solar plexus chakra you will instantly feel more confident and ready to take on the day. Hold this pose for 3 breaths.

Older woman practicing the natarajasana yoga pose a top a hill
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Natarajasana (Dancer Pose)

Last but not least, the dancer pose opens the heart space to give you more energy. At the same time it encourages you to work on your balance, so you can find the equilibrium between mind and body. Hold this pose for 3 breaths.

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Geraldine
GR8NESS Writer
Geraldine is a GR8NESS Contributing Editor who writes about self care, clean makeup and beauty, mental health, and relationships – as well as natural remedies and fitness. She’s a coffee enthusiast with Venezuelan roots, a former ballerina, and the sunscreen patrol. Most of the time, you can find her working on her skincare routine or trying a new dance workout.
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