Published January 21, 2026 09:14AM
Morning yoga is among the most rewarding and easeful ways to wake up. Rather than allowing your busy brain to lead the way, spending some intentional time on your yoga mat can help you feel embodied, promote clarity, and create a stronger foundation for the day ahead.
This grounding a.m. flow uses twists, expansive reaches, and Breath of Joy to sweep out any mental fog and shake loose the mind’s heaviness. With each intentional breath, you’ll create more space so you can feel the subtle shift that movement brings.
Morning Yoga for Anxiety and a Busy Mind
This morning yoga practice calls for no props—simply your presence.
Mountain Pose
Begin standing at the top of your mat in Mountain Pose. Stand tall here for 8 full cycles of breath.
Upward Salute
Use your next inhalation to sweep your arms up overhead in Upward Salute.
Standing Forward Bend
Exhale as you hinge forward at your hips into Standing Forward Bend.
Halfway Lift
Inhale to slide your hands up your shins to a flat back in Halfway Lift.
Low Lunge
With an exhalation, fold forward and plant your hands on the mat. Step your left foot back and lower your left knee and top of your left foot to the mat. Bend deeply into your right knee in Low Lunge, keeping your arms low and your fingertips on the mat.
Downward-Facing Dog
Exhale as you press your hands into the mat, step your right foot back to meet your left, and lift your hips in Downward-Facing Dog.
Low Lunge
Step your left foot forward into Low Lunge on the opposite side.
Then repeat the above sequence of poses. So tuck your back toes and step your right foot forward to meet your left in a Standing Forward Bend. Inhale, Halfway Lift, exhale, fold forward. Inhale to sweep your arms toward the sky in Upward Salute. Exhale, hands to heart center.
Inhale to reach your arms high again, and take yourself through this sequence of movement—Standing Forward Bend to Low Lunge on both sides. You’ll end in Mountain Pose.
Breath of Joy
From Mountain Pose, use the first third of your inhalation to reach your arms forward.
With the second part of your inhalation, open your arms to the sides of your body.
With the third part of your inhalation, bring your arms high overhead.
As you exhale, fold forward and throw your arms behind you.
Continue with this quick-paced cycle of movement and breath, repeating it 20 times.
With your final inhalation, pause in Upward Salute and then with your final exhalations, release your arms at your sides and return to Mountain Pose.
Take a moment here to acknowledge how your energy has shifted. When you’re ready, sweep your arms toward the sky and bring your hands together at heart center.
Stork Pose
Walk to the top of your mat, grounding into your right foot and raising your left knee toward your chest.
Tree Pose
Keeping your knee bent, draw your left leg out wide to the side and land your left foot anywhere on the side of your right leg in Tree Pose. Stay here for 3 full breaths, reaching your hands overhead if you feel called to do so.
Wide-Legged Standing Forward Bend
Bring your hands back to heart center and bring your left knee forward again before taking a big step back with it into a High Lunge. Turn to face the left long side of your mat. Sweep your arms up overhead on your inhalation, and with your exhalation, hinge at your hips into Wide-Legged Standing Forward Bend.
Wide-Legged Halfway Lift
Inhale to come up onto your fingertips and straighten your spine in Halfway Lift. Exhale as you fold forward once more.
Twisting Wide-Legged Forward Bend
Bring your right palm or fingertips to the floor or a block beneath your face and open to the left in a twist, reaching your left arm toward the sky. Stay here for 2 breaths.
Skater Pose
Place both hands on the mat, pivot your left toes outward, and bend into your left knee. Shift onto your right heel with your right toes pointing upward in Skater Pose. Your hands can stay on the floor or come together at heart center.
Twisting Low Lunge
Take both hands back to the mat and walk to the front of your mat, bending into your right knee and coming onto your left toes. Keep your left hand on the mat or a block as you twist to the right, reaching your right hand to the sky in Revolved Lunge.
Standing Split
Bring your right hand back down so your palms frame your right foot. Walk your hands slightly forward and kick up your left toes in Standing Split.
Reach your left toes a little higher before stepping your left foot down to meet your right in Standing Forward Bend.
Inhale, Halfway Lift. Exhale, fold forward. With your next inhalation, sweep your arms to the sky in Upward Salute before exhaling back to Mountain Pose.
Repeat Stork Pose through Standing Split on the opposite side of your body and mat, meeting back in Standing Forward Bend.
Standing Forward Bend
Grab hold of your elbows and dangle here, enjoying a gentle rock from side to side.
Downward-Facing Dog
Release your hands to the ground and step back to Downward-Facing Dog.
Reclined Twist
Lower your knees to the mat and come onto your back, slowly lowering your spine to the mat. Keep your feet on the ground and bring your arms straight out from your shoulders, shifting your hips a little toward the left and then letting your legs fall toward the left in Reclined Twist.
Stay here for 8 cycles of breath.
Move through center and let your legs fall to the right. Stay here for 8 cycles of breath before coming back through center once more.
Savasana
Lengthen all your limbs out long in Savasana. Stay here for 3-5 minutes or as long as you’d like.
Closing
When you’re ready, bring your arms overhead and stretch through your entire body. Roll onto your right side in a fetal position before pushing yourself up into a comfortable seat.
Bring your hands together at heart center. Bow your head and thank yourself for showing up for this morning yoga practice.
