This 15 minute morning yoga routine is great to do anytime you want to wake up your body maybe it’s in the morning or that midday slump and you just got that energy moving through your body.

This little morning yoga sequence for beginners is wonderful for getting your blood flowing and your energy focused. The poses will strengthen and lengthen your body, and help you feel fit and flexible all day long in mind, body, and spirit.

One of my favorite times to practice is first thing in the morning. I’ve found personally if I wait to practice, I either run out of time or energy!

I often tell my beginners to establish a home practice they can commit to and do daily or every alternate day. Morning time is a great time to start to get you into the habit of rolling out your sticky mat and moving with your breath. It will set you up for a very productive, healthy, positive day, too.

There are also many other benefits associated with yoga, such as:

• Improves your flexibility
• Builds muscle strength
• Perfects your posture
• Increases your blood flow
• Helps you focus
• Boosts your immune system functionality

And  also these poses will strengthen and lengthen your body, and help you feel fit and flexible all day long in mind, body, and spirit .

Let’s begin with the following poses

1. CHILD’S POSE ( BALASANA):

Start your yoga routine with child’s pose. This is a restorative forward bending pose that stretches the thighs and ankles, calms the nervous system, and relieves stress, menstruation cramps, pcos and fatigue.

• Sit on your heels. Keeping your hips on your heels, bend forward and lower your forehead to the floor.
• Keep your arms alongside your body with hands on the floor, palms facing up. (If this is not comfortable, you can place one fist on top of the other and rest your forehead on them).
• Gently press your chest on your thighs.
• Stay as long as you like, eventually reconnecting with the steady inhales and exhales of your breath.
• Slowly raise your abdomen and relax.

Tips for Beginners: Open your knees and rest torso in between your thighs. If your hips don’t touch your ankles, stack your fists underneath your forehead. 

2. COBRA POSE( Bhujangasana):

The Cobra pose or Bhujangasana opens ups shoulder, neck and expands chest. This Yoga posture is a backbend that can be both subtle and dramatic depending upon the depth of your practice and the specifics of your body.

• Begin lying down on your stomach with your feet slightly apart.
• Place your  palms underneath your  shoulders.
• Lengthen through your tailbone, and start to pull your chest forward. Elbows stay  close to your body and bent. Look up slightly.
• Take a deep breath and gently lift your hips off the floor. Breathe in and out deeply, and hold this pose for 60 seconds.

Tips for beginners: Push the tops of your feet against the ground. Make sure that the lift is coming from back muscles and not your arms by raising your hands one inch off the ground.

3. Bridge Pose (Setubandhasana): 

Bridge Pose or Setu Bandhasana  realigns the spine, eliminates rounded shoulders and relieves backache.It also opens the chest, strengthens the lungs, relieves respiratory conditions and is good for the thyroid.This pose stretches the abdominal organs, which in turn improves digestion.

• Begin lying on your back.
• Bend your knees and place the soles of your feet near your bottom and hip distance wide.
• Lengthen your arms alongside your body, palm facing the ground.
• Exhale and push into your feet to lift your hips to the sky.
• Stay in the pose for several breaths.
• Exhale and lower your hips to the ground.

Tips for Beginners: Be sure to keep your knees over your ankles and your thighs parallel. 

4. Mountain Pose( Tadasana):

Mountain pose or Tadasana is the basic yoga pose which is named as mountain for its characteristic of strength, stability and stillness for a lifetime of healthy practice. This pose improves your posture and body awareness, strengthens your legs, and establishes good alignment. Tadasana may not look like much, but keeping your body active and aligned is hard work.

• Stand straight on the ground, and take a small gap between your feet. With deeply breathing (inhale), raise your both arms.
• Keep your arms upward by interlocking your fingers.
• Now come on the toes by raising your heels simultaneously
• Feel the pressure of stretching from toes to fingers.Try to maintain this pose as long as you can with slow and deep breathing.
• Now come to the original position with deep breathing (exhale). You can perform the number of rounds as per your convenience after having relaxation for a while.

Tips for Beginners: Widen your stance for extra stability.

5. Downward Facing Dog (ADHO MUKHA SVANASANA):

The role of Downward facing dog or Adho mukha svanasana is vast. If Done properly and consistently, the most noticeable benefits includes Stronger hands, wrists, low-back, hamstrings, calves and Achilles tendon,decrease in back pain by strengthening the entire back and shoulder girdle and much more benefits.

• Come onto your fours. Form a table such that your back forms the table top and your hands and feet form the legs of the table.
• As you breath out lift the hips up, straightening the knees and elbows, form an inverted V-shape with the body.
• Hands are shoulder width apart, feet are hip width apart and parallel to each other. Toes point straight ahead.
• Press your hands into the ground. Widen through the shoulder blades. Keep the neck lengthened by touching the ears to the inner arms.
• Hold the downward dog pose and take long deep breaths. Look towards the navel.
• Exhale. Bend the knees, return to table pose. Relax.

Tips for Beginners: If your heels don’t touch the ground,try bending your knees slightly. This releases tension in the hamstrings while encouraging a flatter low back. You can experiment with the stretch in downward facing dog by walking your feet slightly further apart, closer together or by bending one knee at a time

 6. Triangle Pose(Trikonasana):

Triangle pose or Trikonasana engages every part of the body, strengthens the core, opens the hips and shoulders and stretches the legs.This pose requires strong base both for stability and to safely come in and out of the pose.

• Stand in a tadasana or mountain pose with your feet at least one leg-length apart. Widen the shoulders and make sure that the knees are not bent.
• Place your right foot outwards at an angle of 90 degrees, while the left foot at 15     degrees. Heels of both the feet should be in alignment with each other.
• Spread out the arms parallel to the ground, palms facing the floor.
• Exhale and bring your left hand down on the sideways and reach the left foot or ground. The right arm will automatically position vertically. Hold this position for 30-40 seconds or till 4-5 breaths.
• Inhale and come back to the initial position.
• Repeat the same steps on the other side.
• Continue repeating the posture 3-5 times on each leg.  

Tip for beginner: Place a block underneath your hand to allow the spine to lengthen. Keep the outer edge of your back foot rooted towards the ground.

7. Ujjayi Breath( Victorious breath): 

Ujjayi has a balancing influence on the entire cardio respiratory system, releases feelings of irritation and frustration, and helps calm the mind and body. Performing ujjayi daily has innumerable benefits such as increases the amount of oxygen in the blood,Builds internal body heat,Relieves tension,encourages free flow of prana, regulates blood pressure,detoxifies mind and body.

• Sit cross legged, back and neck straight. And also If you like you can sit on a bolster.
• Inhale through your nose, then exhale slowly through an open mouth.
• Direct the out-going breath slowly across the back of your throat with a drawn out ‘HA’ sound.Ideally, you should hear a soft hissing
• Repeat several times,then close your mouth. 

8. Bow Pose (Dhanurasana): 

Bow Pose (Dhanurasana) is one of the yoga postures avowed to be beneficial for the whole being. Bow pose is a favorite yoga asana of many religious yoga practitioners as it amazingly builds strength, enhances flexibility, opens the heart, and massages the internal organs.

• Lie down on the belly with palms close to the body facing upwards, forehead on the floor and legs hips-distant apart.
• Bend the knees and reach back with your hands to hold on the ankles with the palms facing inwards. In case you can’t hold the ankle, use a strap or grap the track pants, or lift the arms and keep palms close to the outer thighs.
• Inhale; lift the chest up, squeezing the shoulder blades together.
• Exhale; keep the lift of the chest, pull and lift the ankles up and the away from up hips,lifting the thighs and knees off the ground.
• Hold the pose for some time and slowly come back to ujjayi (victorious breathe).

Tips for Beginners: Those with tight shoulders or hamstrings can practice one sided bow. Prop yourself up on your left forearm,palm facing down. Bend the right leg and clasp the ankle with the right hand. Press the foot into the hand. Stay in the pose for several breathes and repeat on the other side.