Gentle Morning Yoga Flow to Wake the Body
By Hanna Williams
Yoga Instructor & Personal Trainer
Mornings set the tone for everything that follows. This gentle yoga sequence is designed to help you wake the body slowly, release stiffness, and reconnect with your breath before the busyness of the day begins. You don’t need much time or space – just a willingness to move with intention.
Move through the poses at your own pace, letting the breath guide you rather than rushing to the next shape.
Instructions
Step 1
Deep Breathing (Seated): Begin in a comfortable seated position. This might be cross-legged on the floor, seated on a cushion, or even on a chair if that feels better for your body. Allow your spine to grow tall without forcing it, shoulders soft, hands resting gently on your thighs or belly. Close your eyes if that feels safe, and bring your attention to your breath. Inhale slowly through the nose, feeling the ribs expand and the belly gently rise. Exhale fully, releasing tension through the jaw, shoulders, and hips. Take several rounds of breath here. This moment of stillness is not about “doing” yoga, but about arriving - transitioning from sleep into wakefulness, from mind into body. Deep breathing helps calm the nervous system while gently energising the body, creating a grounded foundation for the rest of your practice.
Step 2
Seated Side Stretch (Both Sides): From your seated position, place one hand down beside you for support. As you inhale, sweep the opposite arm up towards the ceiling, creating length through the side body. Exhale as you gently lean to the side, keeping both sit bones rooted into the floor. Rather than collapsing into the stretch, imagine space being created between each rib. Keep the chest open and the breath flowing smoothly. This pose helps counteract stiffness in the spine and shoulders, especially if you wake feeling tight or sluggish. After a few breaths, slowly return to centre and repeat on the other side. Notice any difference between left and right - no judgement, just awareness.
Step 3
Low Lunge with Arms Overhead (Both Sides): Come onto hands and knees, then step one foot forward between your hands, setting up a low lunge. The back knee rests on the mat, with the hips gently sinking forward and down. Adjust your stance so you feel supported and steady. On an inhale, lift your torso upright and sweep both arms overhead. Allow the chest to open and the spine to lengthen without compressing the lower back. The legs are active, grounding you, while the upper body feels light and spacious. Low lunge is a powerful morning pose - it stretches the hip flexors, which often tighten from sitting, and encourages a sense of confidence and expansion. Take a few steady breaths here, then gently release and switch sides.
Step 4
Wide-Leg Child’s Pose: From hands and knees, widen your knees towards the edges of the mat while keeping the big toes touching. Slowly send your hips back towards your heels, allowing the torso to soften down between the thighs. Rest your forehead on the mat, a block, or stacked fists. Arms can stretch forward for a sense of length, or relax back alongside the body for deeper rest. This pose is deeply grounding and nurturing. It gives the spine a chance to release while the breath moves into the back body. Stay here for several breaths, letting go of any effort and allowing the body to fully land.
Step 5
Cat–Cow - From child’s pose, gently come back to hands and knees with wrists under shoulders and knees under hips. Begin to move with your breath. As you inhale, drop the belly, lift the chest, and gently raise the gaze-cow pose. As you exhale, press the floor away, round the spine, and tuck the chin-cat pose. Move slowly and intuitively, allowing the spine to ripple. Cat–cow lubricates the spinal joints, awakens the nervous system, and helps connect breath with movement. This is less about perfect form and more about feeling into your body’s natural rhythm.
Step 6
Standing Forward Fold: From hands and knees, tuck the toes and slowly make your way to standing, arriving in a forward fold. Bend the knees generously, allowing the upper body to drape over the legs. Let the head and neck hang heavy, releasing any remaining tension. This pose encourages calm and introspection while gently stretching the back of the body. You might sway side to side or hold opposite elbows - whatever feels nourishing this morning. Take one final deep breath here. When you’re ready, slowly roll up to standing or return to seated, carrying this sense of ease with you into the rest of your day.
Workout Notes
This short morning flow is an invitation to start your day with presence rather than pressure. Even a few mindful movements can shift how you feel – physically, mentally, and emotionally.
Return to this sequence whenever you need a gentle reset, a moment of grounding, or a reminder to move slowly and breathe deeply.