Published January 26, 2026 12:04PM
If you’re like me, some mornings you feel a little tighter than usual in a way that means you can’t go quite as intense on your mat. These 15-minute morning stretches are designed for exactly those mornings. It’s pretty much the opposite of a fast-moving, strengthening morning yoga sequence. Instead, you’re given a chance to explore a slower approach that’s intended as a stretchy, mindful practice to move your body in all the ways you need.
This flexibility-focused practice takes you through a full-body stretch, so you’ll be working on your hips, hamstrings, shoulders, and spine. You’ll start reclining with some hip openers and a little twisting before you explore just a couple standing poses. You’ll practice flexion, extension, rotation, and side bending. You’ll also have the option to intensify some of the stretches, such as expanding a Reclined Twist into Cat Pulling Its Tail.
Rest assured, you can always take your time as you move through these morning stretches. Think of letting them be easy for your entire body.
15-Minute Morning Stretches for Flexibility
Throughout this stretchy morning practice, focus on the quality of your breath. Keep it slow and steady, in and out through your nose. These morning stretches are suitable for any level of experience with yoga. No props are required although you’re welcome to use them anywhere you like.
Reclined Knee to Chest
Begin lying on your back. Bring your right knee toward your chest and keep your left leg straight on the mat. Keep a little bend in your knee, flex your left foot, and push through your left heel to help stretch the front of that hip. Maybe take a few ankle rolls with your right foot, flexing and pointing through the toes to stretch through the calf.
If it feels good, go ahead and straighten your left leg to intensify the sensation a little. Keep your head and shoulders relaxed on the mat and point and flex your toes.
Reclined Twist
Bring yourself into a twist by bending your right knee and crossing it over your body toward the left with the help of your left hand. Your right arm can extend straight out to the side. Try to release your right shoulder blade into the mat and think about moving your hip and your shoulder away from one another. You might feel this a lot through your upper or mid back at the same time as you experience a stretch along your outer left hip. Stay with your breath, in and out through your nose. If you like, you can intensify the stretch by coming into Cat Pulling Its Tail.
Half Happy Baby
Release the twist and widen your right knee out to the side a little and toward your right shoulder. Grab hold of your shin, ankle, foot, or toe and stack your ankle directly over your knee, and keep your elbow to the inside of your right leg in Half Happy Baby. Keep pressing down into your left hip and shoulder so you’re not rolling over onto your right side. Maybe you press your elbow against your leg to encourage the stretch.
Reclined Pigeon Pose
Release the grip on your right foot, bend your left knee, and bring your left foot flat on the mat. Cross your right ankle over your left knee in Reclined Pigeon Pose. Reach with your arms and start to pull your left leg toward your belly so you feel the stretch in your outer right hip. Maybe rock a little side to side, massaging your lower back on the mat, but try to keep your head and shoulders on the mat.
Bridge Pose
Bring both feet flat on the mat, hip distance apart. Hug your inner thighs toward each other as you lift your hips, low back, and mid back off the mat in Bridge Pose. Keep pushing into your big toes to keep your knees from splaying to the sides. Rest your arms by your sides, palms facing down, and press into the backs of the arms. Squeeze to lift yourself a little higher and then slowly roll down, inch by inch, all the way.
Then repeat the previous morning stretches on your other side, starting with Reclined Knee to Chest and continuing with Reclined Twist, Half Happy Baby, Reclined Pigeon Pose, and Bridge Pose.
Cat – Cow
Come to your hands and knees, however you’d like to get there, with your palms underneath your shoulders and your knees underneath your hips. Spread your fingertips wide. Inhale as you lower your belly, lift your gaze, and come into a little backbend in Cow Pose.
Then exhale as you reverse this motion by rounding your back in Cat Pose. Do that a few more times, moving with your breath and trying to focus on your upper back just as much as your lower back.
Downward-Facing Dog
Walk your hands a couple inches in front of your shoulders, tuck your toes under, and lift your hips up and back in Downward-Facing Dog. You can paddle out your feet if you like. Don’t worry so much about getting your heels to touch the mat or having your knees really straight. In fact, you can bend your knees quite generously and think instead of reaching your chest toward your thighs, inviting a little more flexibility through the shoulders and upper back.
Three-Legged Dog
Transfer your weight to your left leg and lift your right leg toward the sky, bend your right knee, and open your hip in Three-Legged Dog.
Low Lunge
Step or walk your right foot between your hands at the top of the mat. Position your right knee above your ankle before you lower your back knee to the mat. Then lift your chest and arms and, if you like, add a little backbend here in Low Lunge. Think of lengthening the tailbone down, keeping the core engaged, and making a cactus shape with your arms as you bend your elbows out to the sides. Think of squeezing your shoulder blades behind you as you lift your chest. I’m pressing my hips forward but also making sure I’m not jamming through the lower back.
Rag Doll
Circle your hands to the mat and frame your front foot, tuck your back toes under, lift your back knee off the mat, and then step through into Rag Doll or a Standing Forward Bend. Your feet can be wider than your hips—maybe take them toward the edges of the mat. Bend your knees so that you can relax the upper body.
If you want to add something for your shoulders, interlace your hands behind your lower back and think of lifting your knuckles overhead. Let your head be heavy and your neck be relaxed.
Squat
Bring your fingertips back to the mat and turn your heels in and your toes out before you can bend your knees and sink down into a Squat. Use your elbows to push the knees open a little more. Lift up through your spine and crown of your head as you sit tall.
Downward-Facing Dog
Plant your palms on the mat and step back into Downward-Facing Dog. Maybe you’d like to stay here or if you’d like, you can take a little flow, inhaling to Plank Pose, lowering all the way to your belly in Cobra, and then pushing back into Downward-Facing Dog.
Repeat the same sequence on your other side, starting with Three-Legged Dog and moving into Low Lunge, Rag Doll, Squat, and Downward-Facing Dog.
Child’s Pose
Bring your knees to the mat, your big toes together, and your knees as wide as you would like. Press your hips back toward your heels and lower your chest and forehead toward the mat in Child’s Pose.
Sitting Still
Begin to walk your hands closer to you, lift up, and take a seat however is comfortable to you. In morning classes, I usually don’t do Savasana because I want you to stay awake and ready for the day ahead. So we’ll close the practice seated. You can shrug your shoulders down and away from your ears. Hands can come together at the front of the heart if you like. Simply pause here.
Thank you so much for practicing these morning stretches with me. I hope you feel better afterward.
