Early morning yoga benefits

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Early morning yoga benefits

Looking to establish a mindful and energising start to your day? Why not try some early morning yoga poses before you start your day?

Early morning yoga offers several benefits, including improved flexibility, increased strength, stress and anxiety relief, and support for holistic well-being. Even a short practice can set a positive tone for the hours ahead, potentially aiding in stress management [4] and supporting overall health [5].

Whether you are a beginner or have expertise in yoga, a morning yoga routine benefits all.

Below you may find some morning yoga for beginners poses to jump-start your day.

Beginners’ Morning Yoga Routine

If you are looking for genuine early morning yoga benefits, it’s never too late to try these poses.

Safety Note: Hold each of the following poses for 30 seconds to 1 minute, focusing on your breath. If you feel any sharp pain, gently ease out of the posture.

1. Child’s Pose (Balasana)

Child’s pose is an excellent way to start a morning yoga practice. This pose allows you to connect with your breath and gently stretches the lower back, hips, and thighs.

Tips to perform the Child’s Pose

Spread your yoga mat on the floor.

Sit on your heels with your knees wider than hip-distance apart, or together if preferred.

Move such that your stomach falls between your thighs (if knees are wide), and your forehead drops towards the floor.

Extend arms in front with your palms on the floor, or rest them alongside your body.

Breathe deeply and allow your body to relax.

2. Happy Baby Pose (Ananda Balasana)

Happy baby pose is an excellent choice in morning yoga for gently stretching your lower back and hips, promoting relaxation.

Happy Baby Pose Tips

Lie on your back.

Bend your knees towards your stomach.

Gently grab the outsides or insides of your feet.

While breathing, keep your ankles above the knees and gently pull your knees towards your armpits, allowing your lower back to stay flat on the ground.

You can rock gently side to side for a soothing spinal massage.

3. Chair Pose (Utkatasana)

Performing Chair Pose in your morning routine strengthens your legs (quadriceps and glutes), shoulders, and back [2].

Tips for performing Chair Pose

Stand straight with your feet hip-distance apart or together.

Inhale while extending your arms overhead.

While exhaling, begin to sit back as if into an imaginary chair, and stop bending when your thighs are moving toward parallel to the ground.

Roll your shoulders back and gently draw your tailbone towards the ground to keep your lower back long.

Keep your weight in your heels so you can still wiggle your toes.

4. Bridge Pose (Setu Bandhasana)

The Bridge Pose is a great morning yoga for beginners to strengthen the backside of your body, specifically the glutes and hamstrings, while gently opening the chest.

Tips for the Bridge Pose

Lie on your back with bent knees, feet flat on the floor, and placed hip-distance apart.

Place your arms on the ground alongside your body, palms down.

Inhale and exhale while pushing down into your feet to lift your hips towards the sky.

Keep your gaze fixed toward the ceiling to protect your neck.

5. Cobra Pose (Bhujangasana)

Maintaining the Cobra Pose during early morning yoga stretches your abs, shoulders, and chest [3]. It also helps to strengthen your back and arms.

To do the Cobra Pose

Lie on your stomach with your legs extended back (feet can be close together or hip-width apart), and the tops of your feet must be pressing into the mat.

Place your hands under your shoulders, with your elbows tucked close to your body.

Inhale and gently straighten your arms, lifting your head and chest off the floor.

Draw your shoulders backwards and down, away from your ears.

Only lift to a height where you feel a comfortable stretch in your lower back. Avoid pushing your waist completely off the ground.

Benefits of Early Morning Yoga for Health

Yoga is derived from the Sanskrit word “Yuji,” meaning Union (to yoke, or join). A morning yoga exercise offers a unique combination of physical movement, rhythmic breathing, and mental peace.

Anyone can practice a modified form of yoga, regardless of age, weight, height, or gender.

Practising early morning yoga offers benefits that support overall wellness, potentially aiding in both managing and preventing various health complications. As per a study, regular practice may reduce the body’s levels of the stress hormone cortisol [4].

Let us understand in detail the key benefits of a morning yoga exercise.

1. Help Relieve Early Morning Muscle Stiffness

Early morning yoga may benefit muscles and joints by incorporating gentle stretching exercises and inversions, which may improve blood flow and help relieve stiffness.

While sleeping, muscles are at rest, leading to a buildup of connective tissue and body fluids. These tissues can cause stiffness, which needs to be released after you wake up. Morning practice encourages mobility and circulation, helping to release this natural overnight stiffness.

2. Help Calm Down by Regulating Mood

Our mood is heavily influenced by tiny hormones inside us, such as endorphin and dopamine, which regulate mood and behavioral changes.

Studies show that performing yoga, including an early morning practice, can benefit by positively influencing the production and balance of these neurotransmitters, which in turn contributes to a more balanced and happy day [4].

3. Benefits of Morning Yoga for Weight Management

Active and intense styles of yoga, like Ashtanga or Power Yoga, help burn calories and support weight management. Performing morning yoga can help develop muscle tone and may improve metabolism. For weight-loss-specific benefits, individuals must perform an active, intense morning yoga routine for at least an hour, 4 to 5 times a week, in combination with other cardiovascular activities.

4. Help Improve Breathing Rhythm

Early morning yoga may benefit by helping to control and deepen your breathing pattern. Pranayama (breath control) is a fundamental aspect of yoga that may help improve lung capacity and get your breathing on track. Specific breathing exercises, such as Bhramari Pranayama (Humming Bee Breath), are also beneficial for calming the nervous system and supporting the smooth functioning of other organs.

5. Help Support Heart Health

The heart pumps blood throughout the body to supply essential nutrients to organs; hence, heart health is a critical component of a healthy life.

Studies suggest that performing early morning yoga has benefits by potentially improving cardiovascular function and reducing risk factors for heart disease [5]. Research has shown that people who regularly practice yoga tend to have lower blood pressure and are less likely to develop heart disease [5].

Conclusion

Incorporating early morning yoga into your daily routine may enhance your physical, mental, and emotional well-being. It may help relieve stiffness, support metabolism, and improve mood and heart health by promoting the release and balance of key hormones and lowering blood pressure. Whether you’re a beginner or an experienced practitioner, dedicating a few minutes each morning to yoga can energise your day and help you stay focused and calm. With regular practice, you’ll not only notice improved flexibility and strength but also long-lasting benefits to your overall health. Start your day with yoga and feel the transformation from within.

Disclaimer

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a healthcare provider or a certified yoga professional before beginning any new wellness practice, especially if you have an existing medical condition or are on medication.

References

[1] Zuhair, M., Seitler, S., Kaza, N., Lim, P. B., Keene, D., & Khiani, R. (2025). Yoga in the emergency room: Termination of SVT with the Child’s pose. Oxford Medical Case Reports, 2025(5). https://doi.org/10.1093/omcr/omaf049

[2] Yao, C.-T., Lee, B.-O., Hong, H., & Su, Y.-C. (2023). Effect of chair yoga therapy on functional fitness and daily life activities among older female adults with knee osteoarthritis in Taiwan: A quasi-experimental study. Healthcare, 11(7), 1024. https://doi.org/10.3390/healthcare11071024

[3] Rakhshaee, Z. (2011). Effect of three yoga poses (Cobra, Cat and Fish Poses) in women with primary dysmenorrhea: A randomized clinical trial. Journal of Pediatric and Adolescent Gynecology, 24(4), 192–196. https://doi.org/10.1016/j.jpag.2011.01.059

[4] Krishnakumar, D., Hamblin, M. R., & Lakshmanan, S. (2015). Meditation and yoga can modulate brain mechanisms that affect behavior and anxiety – A modern scientific perspective. Ancient Science, 2(1), 13–19. https://doi.org/10.14259/as.v2i1.171

[5] Pal, P. (2014). Effect of yoga therapy on heart rate, blood pressure and cardiac autonomic function in heart failure. Journal of Clinical and Diagnostic Research. https://doi.org/10.7860/jcdr/2014/7844.3983

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