15-Minute Morning Yoga Routine for Focus and Motivation

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15-minute morning routine centers your mind balances your body and jolts you awake with more lasting energy than any coffee drink can provide.

This little morning yoga sequence for beginners is wonderful for getting your blood flowing and your energy focused. The poses will strengthen and lengthen your body, and help you feel fit and flexible all day long in mind, body, and spirit.

Not only do these feel-good poses perk you up, but they’ll also stretch your hips, wake up your shoulders, and lengthen your spine. The result: You’ll walk away feeling centered, focused, and ready to own the day.

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Health benefits of a morning yoga routine

1. Relieves stress for more chill vibes in your day

Not only can yoga help you wake up, but maybe great for your mindset and physical fitness too. Research shows it can combat stress, so if you wake up wigged out about the day ahead, that’s all the more reason to roll out your mat and roll back those shoulders.

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when you’re stressed, yoga can essentially turn off your fight-or-flight reaction and tap into the parasympathetic nervous system instead, also known as a rest-and-digest response.

2. Depression

On the flip side, if you’re a little down when you wake up, perhaps a little downward dog could help. Researchers looked at studies spanning 619 participants who lived with depression.

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They found moderate evidence that yoga was effective in providing a short-term boost.

3. Reduces inflammation

Need a little more convincing to bust out some Sun Salutations? Studies show that yoga can reduce inflammation in the body. In 2015, researchers found that yogis had fewer inflammatory markers compared to a no yoga group over 5 years.

4. Improves overall fitness

It’s also a great way to squeeze in a quick workout, especially if you’re going to be sitting down for the rest of the day. Researchers found that yoga can improve muscular strength, flexibility, and perseverance over 12 weeks.

15-Minute Morning Yoga Routine for Focus and Motivation

15-Minute Morning Yoga Routine for Focus and Motivation

1. Mountain Pose

Stand with your feet together or hip-width apart. Ground down through the four corners of your feet. Roll your shoulders away from your ears, draw your shoulder blades down your back, and lift the crown of your head.

Engage your thighs, draw your belly button in, and lengthen up through the spine. Turn your palms facing the front of the room. Relax your jaw and unfurrow your brow. Breathe effortlessly.

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It promotes balance and directs your attention to the present moment.

2. Chair Pose

Start in Mountain Pose. As you inhale, raise your arms, spread your fingers, and reach up through your fingertips. As you exhale, sit back and down as if sitting in a chair.

Shift your weight toward the heels and prolong up through the spine. As you inhale, lift and increase through your arms. As you exhale, sit deeper into the pose.

3. Down Dog on a chair

Place your hands on the back of a chair with palms shoulder distance apart. Step your feet back until they align under your hips, creating a right angle with your body, spine parallel with the floor.

Ground through your feet and lift through your thighs. Reach hips away from hands to lengthen the sides of your torso. Firm your outer arms in and lengthen through the crown of your head.

This transformation shares the same benefits as the classic pose stretching the hamstrings, opening the shoulders, and completing length in the spine without all the weight on your upper body.

4. Downward-Facing Dog

Tuck your toes and lift your hips up and back to lengthen your spine. If your hamstrings are tight, keep your knees bent to bring your weight back into the legs.

Spread your fingers wide, press into your hands, and rotate your arms so that your biceps are facing toward one another. Press your thighs back toward the wall behind you.

This classic pose opens your shoulders, lengthens your spine, and stretches your hamstrings. Since your head is below your heart, the mild inversion creates a calming effect.

5. Tree Pose

Start in Mountain Pose. Find a fixed point in front of you and stare at it to help you balance.

As you inhale, shift the weight into your left foot and lift your right foot an inch off the floor. Using your right hand, bring the foot to your shin or inner thigh. Avoid placing your foot directly on the knee.

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As you exhale, ground through the standing leg and lengthen through the crown of your head. Bring your palms to touch in front of your sternum into prayer hands.

6. Bridge Pose

Lie face up with knees bent, feet flat on the floor, and arms at your sides with palms facedown. Keep your feet parallel and hip-width apart, heels stacked under your knees.

On an inhale, activate through the legs and the gluts. Press the floor away with your feet and lift the hips off the floor toward the sky.

If your shoulders are tight and you want more leverage, try holding the sides of your yoga mat and lifting your hips. You may also wish to interlace your fingers underneath your “bridge” and shimmy your shoulders under the chest.

When you’re ready to come down, lift your heels up and slowly lower your hips back to the ground, one vertebra at a time.

This energizing backbend opens your chest and stretches your neck and spine. It can calm the mind, reduce anxiety, and help improve digestion.

7. Upward-Facing Dog

Lie facedown on the floor. Bend elbows and place hands on the mat in line with lower ribs. Hug your elbows in line with your torso. Tuck your toes and take an inhale.

As you exhale, push the floor away like a push-up. Straighten your arms and broaden across the chest, hovering your hips a few inches above the floor at the same time.

As you bend your elbows and push up, keep your hips on the ground and roll your shoulders down the back. Straighten as much as possible through the arms and focus on elongating the spine. If you feel any pain or compression, slowly lower down onto your stomach.