A 20-Minute Energizing Morning Yoga Routine

How do you set yourself up for your day? Of course, there are the necessities—eating a good breakfast, having your morning coffee or tea. Just as important is adopting a ritual that can help you navigate your day with a relaxed and easeful energy. Most of us don’t have time for a full-on 60- or 90-minute yoga practice before we leave for work. But just 20 minutes of practice can make a big difference. 

Spinal movement is key to creating a balanced practice. The spine houses the spinal cord, the central column from which all the nerves branch out. So moving our spines can invigorate the entire body.

The spine is capable of moving four different ways outside of its neutral position. The lumbar spine is great at backbending, while the thoracic spine loves to rotate, side bend and forward bend. Finally, axial extension—stretching along the length of the spine—helps keep the intervertebral discs healthy. 

The “How to” of Morning Practice

If you’ve practiced yoga at different times of day, you’re likely aware that our bodies are less flexible after a being stationary in bed all night. So it’s important to take care and not push your body to where you think it “should” go, according to your evening practice. 

It’s helpful to be aware of the muscle spindle sensory nerve. Every muscle bundle has one. When the nerve senses a stretch, it sends a signal to the spinal cord, which causes the muscle’s motor nerve to contract the muscle to protect it. After 30 seconds in a stretch, however, the nerve acclimates to the muscle’s new length. So as you move through the sequence, try to stay in each pose for at least 30 seconds. 

This sequence features forward bending, backbending, lateral bending, spinal rotation and axial extension. If it feels familiar, it’s because it’s basically Surya Namaskara (Sun Salutations), but with all the various spinal movements included. In order to accommodate your muscle spindle nerve, you’ll stay in poses longer than you might normally. Breathing deeply is key to energizing the body, so be sure to practice in a way that allows for free breathing.

Don’t forget to give yourself at least five minutes of Savasana (Relaxation Pose) to allow your practice to integrate, and to smooth your nervous system.

A 20-Minute Energizing Practice

1. Stand in Tadasana (Mountain Pose) on a Yoga Mat. Feel your feet on the ground. Is one foot bearing more weight than the other? Are you feeling more weight on the heels or the balls of the feet, or on the inner or outer edges of your feet?
2. Now assess your energy. Is there a sense of heaviness or lightness? Is there a feeling of calm or agitation? You don’t have to try to “fix” anything. Just simply feel where you are right now. This is your baseline. 
3. From Tadasana, extend your arms up toward the sky. Grab your left wrist with your right hand and extend your upper body to the right, grounding your left foot. Relax and breathe here in Talasana (Palm Tree Pose). (Feel free to hold a Yoga Strap between your hands instead of clasping your wrist.) Stay here for 5 to 10 breaths. Return to Tadasana, then move to your second side.
4. Now bend forward from your hip joints into Uttanasana (Standing Forward Bend). Allow your knees to bend so that you can focus your attention on your back. Bending your knees also allows you to release more fully from your hip joints. Expand your back with your inhalations and allow your body to soften forward as you exhale. Take 5 to 10 breaths here. 
5. Place your hands on the floor and step your left foot back so that you’re in a high lunge. Stretch back through your left heel, keeping both legs activated. 
6. Now place your left hand on the floor and rotate your torso to the right, toward your right thigh. Extend your left arm up toward the ceiling. Take 5 to 10 deep breaths in a rotated high lunge. 
7. Release your hands to the floor and push back into Adho Mukha Svanasana (Downward Facing Dog Pose). Feel free to bend your knees here, so that you can focus on axial extension. Imagine that your ischial tuberosities (aka “sit bones”) are the apex of the pose. Feel free to move around, mobilizing your joints. Stay here for 5 to 10 deep breaths. 
8. Release your knees to the floor for Balasana (Child’s Pose). Relax here, breathing into your back for 5 to 10 deep breaths. 
9. Turn your toes under and push your body forward into Chaturanga Dandasana (Four-Limbed Staff Pose) or Ardha Phalakasana (Elbow Plank). In Elbow Plank, your forearms will be shoulders-width apart and parallel on the floor.  Stay for 5 to 10 deep breaths. 
10. Release your body to the floor, and take a few breaths lying face down, focusing the breath into your back.
11. Ground your legs and lift your torso into Ardha Bhujangasana (Sphinx Pose), placing your forearms on the floor, parallel to one another. Keep grounding your legs and activating your glutes. Stay for 5 to 10 deep breaths. 
12. Push back into Downward Facing Dog Pose again. Feel free to play with movement through your joints. 
13. Step your left foot forward into a high lunge with your hands on either side of your feet. Stretch back through your right heel so that most of your weight is supported by your legs. Take a few breaths here, and then rotate your torso toward your left leg. Extend your right arm up toward the sky. Stay for 5 to 10 deep breaths. 
14. Step your right foot forward into Uttanasana. Inhale into your back for 5 to 10 deep breaths. 
15. Bend your knees and lift up halfway, placing your elbows on your thighs just above your knees. Stay here for a few breaths to allow your blood pressure to stabilize. 
16. Return to Tadasana. Take a moment to check in. Has anything shifted energy-wise? 

Depending on how long this Sun Salutation takes, you can either repeat it a time or two, or move on to a few poses that can help you wind down for Savasana. 

Winding Down

Seated forward bends are traditionally considered to be “cooling” for your nervous system. You can, of course, practice whichever ones you prefer, but these two poses address muscles that weren’t necessarily activated in the Sun Salutations. 

1. Supta Ardha Padmasana (Reclining Half Lotus Pose)
2. Upavista Konasana (Seated Angle Pose)
3. Savasana: Make sure to give yourself a good five minutes for Savasana.