My Mini Morning Yoga Session

Learn how this yoga teacher starts her day.

Get a peek at my at-home morning yoga routine. Photo © Copyright by Laura Brown Photography.

Every morning after I go to the bathroom, practice tongue scraping and oil pulling, brush my teeth, and drink a glass of water, I step on to my yoga mat for five minutes and say hello to my soul. Even though I more often than not have a packed day ahead, the time connecting and collaborating with my mind, body and breath is well spent.


I know that once I pick up my phone to check the latest text message or open my bedroom door, the external world and all of its distractions and noise will beckon me to engage with it. But this inner work—this getting centered and grounded before my day begins—helps prep me to give myself the best chance of staying as present as possible throughout the day.

Move my body. Feel its morning stiffness.
Move my breathe. Ride its wave.
Be still with my thoughts. Watch them float like clouds clearing to show a vast, bright blue sky behind them.

Practice It: 5-Minute Morning Yoga Routine

In less time it takes to wash my face and brush my teeth and hair, my spine and mind feel aligned, and I’m ready to start my day in an uplifting way.

  • Tadasana (Mountain Pose)

  • Urdhva Hastasana

  • Ardha Chandrasana: Place right hand on left wrist and stretch to the left, gently leaning arms to right and hips to left; switch sides.

  • Swan dive to Uttanasana (Forward Fold)

  • Adho Mukha Svanasana (Downward Dog)

  • Table top

  • Cat/Cow: Stay for at least three rounds/three full breath cycles.

  • Sukhasana (Easy Seated Pose): Cross legs at ankles or shins.

  • Roll hips in a smooth, circular motion clockwise a few times, then counter-clockwise a few times.

  • Seated Twist: Inhale to extend arms and leading with the heart, twist to the right with the right hand behind the sit bones and left hand on right knee. Stay for a few breaths before switching sides.

  • Bring right hand, elbow and forearm to the earth on the right. Inhale to extend left arm up, creating expansion and space, drawing left arm alongside head, leaning in to the right palm, feeling the stretch on the left side body. Keep both sit bones rooted. Switch sides.

  • Extend arms overhead and interlace fingers with palms facing up. Look up.

  • Place fingertips behind sit bones, raise sit bones off the mat, pushing hips forward. Settle into Sukhasana.

  • Nadi Shodhana (Alternative Nostril Breathing) with Loving-Kindness Meditation

  • Mantra meditation with mala beads

  • Create a humming/bee-buzzing sound from my throat one to three times to hear my voice and my vibration.

  • Watch the breath to see what comes up.

  • Solidify the session with bringing hands together in prayer at third-eye for good thoughts, hands to lips for good words, and hands to heart for good deeds.

  • Bow forward in appreciation, honoring the teacher and light within you. Namaste.

Find out how to practice the poses here in my award-winning book 108 Yoga and Self-Care Practices for Busy Mamas, available for purchase on the MSI Press website, Amazon, Barnes & Noble, Walmart and Books-A-Million websites. This book is a great gift, guide and resource for busy people like you!


Let me know how your morning yoga routine goes on Instagram and Facebook @juliegtheyogi.

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© 2020 by Julie M. Gentile. All Rights Reserved.