12 Minute Morning Yoga Pose Routine

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Participating in yoga first thing in the morning can provide immense benefits for you that could last the entire day.

Yoga is a great form of exercise not only for your body but also for your mental health.

It has proven to help release various hormones that aid in reducing stress and often can put your mind at ease.

Yoga is also a great form of exercise for weight loss and a multitude of health benefits like increased blood flow, reduced blood pressure, and improved balance to name a few.

The following 12 minute morning yoga pose routine is designed specifically for beginners to help you start your day the right way.


1. Mountain Pose

The mountain pose is a foundational beginner-level pose that helps to improve posture and awareness of one’s self.

This pose can provide several benefits for you, the first being relieving you of back tightness.

It’s best to focus on making sure your spine is aligned with your neck and your standing straight up.

2. Childs Pose

The child’s pose is one of my personal favorites because of its ability to help you relieve stress and anxiety.

It is extremely comforting and can provide a great stretch to your abdominal organs as well as your spine and back muscles.

When performing this movement, make a special note in your mind to pay attention to your breathing and really hone in on your lungs.

This can help keep you more relaxed as well as help you get a deeper stretch in from the movement.

You should also be able to feel a nice stretch in your hips, thighs, and ankles which should contribute to the relaxation associated with this pose.

3. Warrior I

The warrior I pose offers an array of benefits that include improvements in focus, stability, and balance.

This pose really helps you to get in tune with your body and feel grounded in the moment.

It does a great job of promoting blood flow throughout your entire body which can help you feel energized and ready to attack the day.

You will also get a good stretch in your hips, chest, and shoulders

4. Standing Forward Bend

The standing forward bend will provide you with a great stretch in your hamstrings, hips, and calves.

It has a reputation for improving anxiety as well as digestion in the body and can even soothe the nervous system.

It is one of the top poses for increased flexibility in your lower body and is easily adjustable for yogis of any level.

An important note would be to slowly ascend out of this pose to avoid dizziness by slowly allowing the blood to leave your head.

5. Downward Facing Dog

The downward dog offers a great transition from a standing forward bend by allowing your spine to relax.

It promotes great blood circulation throughout the body and can give you a great full-body workout as well.

It’s important to fully engage your core while conducting this movement to promote stability.

You should see benefits that include improvements in fatigue, flexibility, and overall mood when performing this pose.

6. Side Bends

Side bends help promote balance for your entire body by stretching out your oblique muscles and your thigh and hip muscles.

This pose also helps promote flexibility in the spine, contributing to improved spine health and reduced back pain.

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