Get Your Morning Going with These 5 Energizing Yoga Stretches



Senior woman practicing yoga

Starting your morning with mindful stretching can set a positive tone for the day ahead. It’s not just about the physical benefits of stretching but also about creating a moment of calm and mindfulness in an otherwise chaotic morning routine. You can establish a productive and optimistic tone for the rest of your day by taking a few minutes to stretch your body and focus your thoughts.

1. Cat-Cow Stretch

This simple pose is perfect for limbering up your spine and getting your blood flowing. You smoothly transition between arching your back like a cat and extending it like a cow, alleviating tension and stiffness in your back muscles. 
  • Start on your hands and knees with both shoulder-width apart
  • Inhale as your arch your back, drawing the belly button towards the floor 
  • Lift your head and tailbone toward the ceiling
  • Exhale as you round the spine, pressing your hands into the floor and chin towards your chest
  • Repeat for a few rounds, syncing your breath with movement 
Senior woman practicing yoga

2. Cobra Pose

Backbends are a great way to energize your body while improving your mental focus and clarity. Regularly practicing this pose can experience greater flexibility and balance and reduce stress. 
  • Lie face down with your palms placed on the floor alongside your shoulders
  • Engage your legs and press the tops of your feet into the ground
  • Inhale as you slowly lift your chest off the floor, keeping your shoulders back and elbows close to your body 
  • Exhale as you release back down to the floor
  • Repeat for a few rounds, focusing on not straining your neck and lower back
Senior woman practicing yoga

3. Warrior II

This is a powerful standing position where you stand firmly with your legs and arms stretched out to both sides. This pose can energize your legs and entire body, giving you a sense of balance and stability.
  • Stand with your feet hip-width apart, then step your left foot back about 4 feet
  • Turn the back foot about 90 degrees
  • Bend your right knee, stacking it over the ankle
  •  Raise your arms parallel to the floor, keeping them shoulder-width apart
  • Hold for a few breaths, then switch sides
Senior woman practicing yoga

4. Move into Triangle Pose

This pose allows you to open up the sides of your body and stretch your legs to help you feel more relaxed and centered. 
  • In Warrior II, straighten out the bent knee
  • Hinge forward with your left hand towards your left knee (or whichever side you ended Warrior II on) 
  • Extend your right arm towards the ceiling while keeping your shoulder back and chest open
  • Hold for a few breaths and then repeat on the other side
Senior woman practicing yoga

5. End with Mountain Pose

This ancient pose is designed to help establish a strong and healthy alignment within your body. You’ll feel this practice’s full benefits as you end your morning yoga routine. 

  • Start with your feet hip-width apart, rooting down through your feet and lengthening up through the crown of your head
  • Roll your shoulders back and down while engaging your legs
  • Take a few deep breaths here, feeling your connection to the earth and the energy within your body 
Senior woman working out indoors

Bonus Tip

Follow up your yoga practice with 10 minutes of meditation for a more profound sense of relaxation and focus. Sit in a comfortable position and concentrate on your breath, allowing your thoughts to come and go without judgment.

Senior caucasian woman lying on yoga mat after workout
These five yoga poses serve only as a foundation and are just a starting point. Feel free to explore and find the stretches that complement you and your daily routine. With consistent practice, you’ll soon notice an increase in energy, focus, and overall well-being.

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