Best Morning Yoga Routine (10/20/30/60 Minutes)


These yoga workout sequences are full-body experiences that stretch, tone, and strengthen the whole body. They are appropriate morning routines for both new and seasoned yoga students.

Except for the 10 Minute Yoga break, each routine is divided into four sections:

  • Centering and breath awareness — the transition from daily activity
  • Warm-ups — to lubricate the joints and gently get the body moving
  • Postures or asanas — stretch, tone, and strengthen the entire body
  • Deep relaxation — integrate and savor the work 

There are several approaches and formats for teaching yoga, as well as numerous variants for teaching traditional postures or asanas. Kripalu yoga is the foundation of these YOGA programs.

Suggestions:

  • Beginners — enter a posture exhaling and hold the posture for two or three breaths.
  • Experienced — hold the posture for at least three to five breaths.  Practice the ocean sounding or ujjayi breath
  • ALL — pause for at least one full deep breath between postures

10 Minute Yoga Break

Centering and Warm-Ups Combined (3 minutes)
  1. Stand with feet comfortably apart
  2. Focus on the breath, breathe at least three even deep breaths 
  3. Inhale arms to the side and overhead
  4. Stretch to right then left 
  5. Clasp hands behind your head
  6. Open your chest by pressing elbows back and slightly arching your back
  7. Release
  8. Swing arms to the right then the left
Yoga Postures or Asanas (7 minutes)
  • 5 pointed star
  • Rag doll
  • Wind Relieving Pose
  • Knee Down Twist
  • Modified Cobra
  • Downward Dog
  • Child

20 Minute Yoga Routine

Centering and breath Awareness: (2-3 minutes)
  1. Sit in a cross-legged position (or position comfortable for you), close your eyes, focus attention on the breath–breathing in through the nose and out through the mouth 
  2. Gradually deepen the breath and elongate your spine 
  3. (Optional) Chant the universal sound of OMM 
  4. Relax a moment, open your eyes 
Warm ups: (3-5 minutes)

Standing with feet parallel, about hip-width apart:

  1. Slowly circle the knees at least three times to the right then the left. Circle the hips, circle the torso 
  2. Circle your outstretched arms forward and backwards at least three times 
  3. Shake your hands, wrists, elbows
  4. Swing arms to the right and left at least three times
  5. Rotate your head left to right (but not to the back) and then drop your chin towards your chest and do three more neck rotations
Yoga Postures or Asanas  (about 15 minutes)
  • Mountain
  • Balancing knee to chest 
  • Six movements of the spine
  • Modified cobra
  • Downward dog
  • Upward dog
  • Child
  • Wind relieving pose
  • Knee down twist
Relaxation (as long as you like)

Lie flat on your back, hands at your side, palms up, eyes closed

30 Minute Yoga Routine

Centering and Breath Awareness: (3-5 minutes)
  1. Sit in a cross-legged position (or position comfortable for you), close your eyes, focus attention on the breath–breathing in through the nose and out through the mouth 
  2. Gradually deepen the breath and elongate your spine 
  3. (Optional) Chant the universal sound of OMM 
  4. Relax a moment, open your eyes 
Warm ups: (about 5 minutes)
  1. Sit erect with your hands behind your hips to support your torso. Open your legs wide apart 
  2. Rotate your ankles at least three times to the left and then the right 
  3. Inhale, point your toes. Exhale, press heels out drawing toes toward the chest.  Continue at least three rounds
  4. Exhale, bend forward over the left leg. Follow with the right leg to gently stretch the hamstrings 
  5. Slowly stand up 
  6. Circle the knees at least three times to the right then the left. Circle the hips, circle the torso 
  7. Circle your outstretched arms forward and backwards at least three times 
  8. Rotate your head left to right (but not to the back) and then drop your chin towards your chest and do three more neck rotations 
  9. Stretch arms overhead, arch to left then to right
Yoga Postures or Asanas (about 20 minutes)
  • Mountain
  • Half Moon
  • Tree
  • Standing Angle
  • Six movements of the spine
  • Modified cobra
  • Seated yoga mudra
  • Downward dog
  • Upward dog
  • Child
  • Bridge
  • Wind relieving pose
  • Knee down twist
Relaxation (as long as you like)

Lie flat on your back, hands at your side, palms up, eyes closed

60 Minute Yoga Routine

Centering and Breath Awareness: (5 minutes)
  1. Sit in a cross-legged position (or position comfortable for you), close your eyes, focus attention on the breath–breathing in through the nose and out through the mouth 
  2. Gradually deepen the breath and elongate your spine 
  3. (Optional) Chant the universal sound of OMM 
  4. Relax a moment, open your eyes 
Warm ups: (about 10 minutes)
  1. Remain seated. With hands on knees, rotate torso to the right at least three times, then to left
  2. Open your legs wide apart, sit erect with your hands behind your hips to support your torso 
  3. Rotate your ankles at least three times to the left and then right 
  4. Inhale, point your toes. Exhale, press heels out drawing toes toward the chest
  5. Exhale, bend forward over the left leg. Follow with the right leg to gently stretch the hamstrings. Continue several times
  6. Forward bend: grasp calves, ankles or each big toe, exhale and bend towards the floor
  7. Bring feet to a wide-stance squat, hands to chest in prayer position
  8. Hands to the floor, push hips toward the ceiling, knees bent, hang forward in “rag doll”
  9. Stand up slowly
  10. Slowly circle the knees at least three times to the right then the left. Circle the hips, circle the torso 
  11. Circle your outstretched arms forward and backwards at least three times 
  12. Rotate your head left to right (but not to the back) and then drop your chin towards your chest and do three more neck rotations 
  13. Stretch arms overhead, arch to left then to right
Yoga Postures or Asanas (about 40 minutes)
  • Mountain
  • Palm Trees
  • Half Moon, Hands to Feet
  • Standing Angle
  • Lunge
  • Triangle
  • Tree
  • Eagle
  • Six movements of the spine
  • Seated yoga mudra
  • Modified cobra
  • Downward dog
  • Upward dog
  • Child
  • Half Locust
  • Boat
  • Wind relieving pose
  • Knee down twist
  • Half Shoulderstand
Relaxation (at least 5 minutes) 

Lie flat on your back, hands at your side, palms up, eyes closed 

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