5 Simple Yoga Poses to Start Your Morning Right

A few minutes of yoga first thing in the morning can loosen up a stiff body, calm a busy mind, and set a steadier tone for the rest of the day. You do not need a full hour or advanced flexibility — a short, consistent sequence works better than an occasional long one.

1. Cat-Cow (Marjaryasana-Bitilasana): On hands and knees, alternate between arching and rounding your spine as you inhale and exhale. This gently wakes up the entire spine and is safe for almost everyone.

2. Downward-Facing Dog (Adho Mukha Svanasana): From hands and knees, lift your hips up and back to form an inverted V. Hold for five breaths. It stretches the hamstrings, calves and shoulders in one move.

3. Basic Sun Salutation (Surya Namaskar): A flowing sequence of forward folds and gentle backbends that raises circulation and body temperature. Even two or three slow rounds is enough as a beginner.

4. Standing Forward Bend (Uttanasana): Fold forward from the hips with soft knees. This releases tension in the lower back and hamstrings built up overnight.

5. Seated Spinal Twist: Sitting cross-legged, gently rotate your torso to each side. Twists are known to aid digestion and relieve tightness along the spine.

Move slowly, breathe through your nose, and stop short of pain at any point — a light stretch, not a sharp one, is the goal. If you are new to yoga or managing an existing injury, a certified trainer can adapt this sequence safely to your body.