Published March 11, 2026 03:46AM
You know those few seconds after you open your eyes in the morning? Maybe it’s a quiet moment as you let the light usher you back to waking life. The blank slate in your mind suggests the innocence of just existing and a day of possibilities. That is, until your first caffeine craving hits, your mind’s unclosed tabs from the day before reopen, and you remember you’re a person in the world with responsibilities (ugh).
But what if, before you get caught up in the action, you could prolong your peace for a few more minutes? That’s what this morning yoga flow by teacher Shaunneka Hewitt encourages—more time to yourself. Each movement is designed to ease you into the day, work through that crick in your neck from sleeping weird, and give yourself a biiiig release before taking on what comes next. The result? You’ll carry that “you first” vibe throughout the rest of your day.
20-Minute Morning Stretch to Feel Your Best
This slow-moving flow builds from calming, low-to-the-mat movements to active strengthening poses. You’ll leave the mat feeling ready to take on the day on your terms.
1. Child’s Pose
Come to your hands and knees. Lower your hips toward your heels as you walk your hands forward and lower your chest toward the mat in Child’s Pose. Take a few breaths here.
Walk your hands toward the right side of the mat, letting your chest follow, and pause for a few breaths. Walk your hands back to center, then to the left side of the mat. Breathe here.
2. Cat-Cow Variation
Return to your hands and knees. Inhale as you arch your back and lift your chest in Cow Pose. Exhale as you sit your hips back toward your heels as if you’re coming into Child’s Pose, but round your back and tuck your chin toward your chest in a Cat Pose variation. Cycle between Cow and Cat variation 3 more times.
3. Thunderbolt Pose
Kneel on the mat, sitting upright, with your toes tucked. Rest your hands on your thighs in Thunderbolt Pose. Breathe here.
Place your right fingertips on the right side of the mat and reach your left arm up and overhead. Then switch sides so your left fingertips are on the mat and your right hand reaches overhead. Repeat 2-3 times, alternating between sides. Return to center.
Clasp your hands behind your back, straighten your arms behind you, arch your back, and lift your chin slightly. Breathe here, then release.
4. Downward-Facing Dog
From hands and knees, press your hands and feet into the mat and lift your hips into Downward-Facing Dog. Lift your right heel, then lower it and lift your left, pedaling your feet on both sides.
5. Down Dog-to-Plank
From Down Dog, lean your hips slightly to the left and point your toes toward the right. Lower your hips down, tuck your toes, and shift your hips to the center in Plank. From Plank, shift your hips to the right and point your toes to the left, then press back into Downward Dog. Repeat once more.
Then repeat on the opposite side 2 times, ending in Down Dog.From Down Dog, bring your feet as wide as the mat. Roll forward into Plank. Exhale and push back into Down Dog. Repeat 2-3 times.
6. Figure 4 Variation
From Down Dog, cross your right ankle over your left thigh. Bend your left knee and lower both knees to the mat, keeping your ankle crossed at your thigh. Shift your hips back slightly as you turn to look over your left shoulder. Stay here for a breath, then return to facing forward. Look over your left shoulder again, then return to center. Repeat 2 more times.
7. Half Frog Pose
Uncross your right ankle and place the sole of your right foot against your inner left knee. Lower onto your belly, propping yourself up on your forearms. Inch your right shin to the side as far as is comfortable in Half Frog pose. Stay here or bend your left knee and draw your foot toward your left glute. Breathe here.
8. Pigeon Pose Variation
From Half Frog with your left leg straight, press your hands into the mat. Keeping your right leg bent, bring your right knee under your hips. Sit on your right heel and keep your left leg straight behind you with your toes tucked or untucked—whichever is more comfortable. Rest your fingertips on the mat on either side of your right leg in this Pigeon Pose variation. Gently rock your hips side to side.
9. Pigeon Pose
Press your fingertips into the mat as you lift your hips off your right heel. Draw your ankle toward your front left hip and untuck your left toes. Place a block underneath your right hip in Pigeon Pose for more support. Exhale as you reach your chest forward and come onto your forearms. Breathe here.
Press your hands into the mat as you lift your chest and press back into Down Dog. Repeat Figure 4 variation, Half Frog, Pigeon Pose variation, and Pigeon Pose on the other side. Then return to Down Dog.
10. Hip Stretch
From Down Dog, walk your feet about halfway toward your hands. Lower your left knee to the mat and keep your toes tucked. Plant your right foot flat on the mat. Press your left hand into the mat. Press your right hand against your inner right thigh, gently opening your leg to the side. Take a few breaths here.
11. Revolved Standing Forward Bend
Bring your right hand to the mat and, with your feet hip-width apart, move your legs toward straight (keeping a slight bend in them) in Standing Forward Bend. Cross your right hand so it’s on top of your left foot and reach your left arm toward the ceiling in Revolved Standing Forward Bend. Breathe here.
Lower both hands to the mat. Then bend your right knee to the mat with your toes tucked. Plant your left foot on the mat. Press your left hand against your inner left thigh, gently opening your leg to the side, repeating the Hip Stretch on the opposite side.
Face forward, plant both hands on the mat, and repeat Revolved Standing Forward Bend on the opposite side, with your left hand on your right foot and your right arm reaching toward the ceiling.
12. Torso Circles
Sit cross-legged or come into any comfortable seated position. Place your hands on your knees and reach your chest forward, then lean to one side, shift backward, and then len to the opposite side. Continue making torso circles in one direction, forming one fluid motion. Switch directions.
13. Seated Side Stretch
Clasp your hands and place the back of your right hand on your left knee. Press your hands against your knee as you reach your chest toward the right, drawing your right ear toward your shoulder. Find gentle movement here, opening and closing your jaw and drawing your shoulders down your back. Breathe here.
Slowly return to upright. Then switch sides, keeping your hands clasped and pressing the back of your left hand against your right knee.
14. Easy Pose
Sit in Easy Pose or another comfortable position. Inhale as you draw your shoulders toward your ears. Exhale as you release them. Rest your hands on your thighs and close your eyes if it’s comfortable. Imagine leaning into your back body. Find ease here for a few moments.
Inhale as much air as you can. On the exhalation, make an audible sigh. Repeat a few more times.
