There’s nothing like a gentle yoga flow to ease you into the day. It wakes up your body, clears your mind, and sets the tone for whatever comes next. Whether you’re a seasoned yogi or a total beginner, these simple poses will leave you feeling energized, centered, and ready to take on the world. No fancy props or lengthy sessions required—just you, your breath, and a little bit of space.

1. Child’s Pose (Balasana)

Think of Child’s Pose as a cozy hug for your body. This gentle stretch releases tension in your back, shoulders, and hips while calming your mind.

• Kneel on the floor, touch your big toes together, and sit back on your heels.

• Stretch your arms forward, forehead to the mat, and take a few deep breaths.

• Stay here for 30 seconds to a minute.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

A little movement goes a long way, and Cat-Cow is the perfect way to wake up your spine.

• Start on all fours, wrists under shoulders, knees under hips.

• Inhale as you arch your back, lifting your head and tailbone (Cow Pose).

• Exhale as you round your spine, tucking your chin to your chest (Cat Pose).

• Repeat for 5-10 breaths, moving with the rhythm of your inhale and exhale.

3. Downward-Facing Dog (Adho Mukha Svanasana)

This classic pose stretches your whole body while boosting circulation—perfect for shaking off morning grogginess.

• From all fours, tuck your toes under and lift your hips toward the ceiling.

• Press your hands firmly into the mat, lengthening your spine and straightening your legs (a slight bend is fine if your hamstrings are tight).

• Hold for 5-8 breaths, then slowly lower back down.

4. Standing Forward Fold (Uttanasana)

Feel the tension melt away with this calming stretch for your hamstrings and lower back.

• Stand with feet hip-width apart.

• Exhale and hinge forward from your hips, letting your head hang heavy.

• Bend your knees slightly if needed, and hold for 5-8 breaths.

• Slowly roll up to standing, vertebra by vertebra.

5. Warrior II (Virabhadrasana II)

For a power pose that builds strength and focus, look no further than Warrior II.

• Step one foot back, turning it slightly outward, and bend the front knee at a 90-degree angle.

• Stretch your arms out to the sides, gaze over your front hand, and hold for 5 breaths.

• Switch sides and repeat.

6. Seated Twist (Ardha Matsyendrasana)

A gentle twist can help wake up your spine and aid digestion—a win-win for your morning.

• Sit with your legs extended, then cross one leg over the other, placing the foot flat on the floor.

• Hug the knee with your opposite arm and place your other hand behind you for support.

• Inhale to lengthen your spine, and exhale to twist deeper.

• Hold for 5 breaths, then switch sides.