Mornings can feel rushed and chaotic, but setting aside even a few minutes for yoga can completely change the tone of your day.  The best part? You don’t need a gym or studio. You can roll out a mat in your bedroom or living room and get started right at home. This simple morning yoga routine is designed to wake up your body, clear your mind, and help you feel more grounded, focused, and ready for whatever the day brings.

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Here is a yoga workout   by yoga teacher Dinesh Pratap, who is a certified yoga trainer at UR.Life.

Morning Yoga Flow  

A. Micro Warm-up 

Prepare your joints and muscles:

• Neck Stretch: Gentle tilts and circles (30 sec)
• Shoulder Rotations: 10 forward, 10 backward (30 sec)
• Wrist & Ankle Rotations: 15 sec per side (1 min total)

B. Surya Namaskar (Sun Salutation) – 2 Rounds  

Perform 2 full rounds (right and left side). This dynamic sequence stretches and energises the whole body.

 Round 1: Start with Right Leg (Steps 1–12)

1. Pranamasana (Prayer Pose)
   Stand at the front of your mat, palms together in front of your chest.

Breathing: Normal

2. Hasta Uttanasana (Raised Arms Pose)
   Inhale and stretch arms up and back, slight arch in back.
    
3. Hasta Padasana (Standing Forward Bend)
   Exhale and bend forward, try to touch toes or floor.
    
4. Ashwa Sanchalanasana (Equestrian Pose)
   Inhale and step the right leg back, left knee bent, look forward.
    
5. Dandasana (Plank Pose)
   Exhale and step the left leg back to plank, body in straight line.
    
6. Ashtanga Namaskara (Eight Limbed Pose)
   Hold breath and lower knees, chest, and chin to the floor. Hips stay raised.
    
7. Bhujangasana (Cobra Pose)
   Inhale and slide forward, lift chest, keep elbows bent.
    
8. Parvatasana (Mountain Pose)
   Exhale and lift hips, form an inverted V shape (like downward dog).
    
9. Ashwa Sanchalanasana
   Inhale and step the right leg forward between hands.
10. Hasta Padasana

Exhale and bring the left foot forward, bend down.

11. Hasta Uttanasana
    Inhale and stretch arms up and back again

12. Pranamasana
    Exhale and return to prayer pose.

Round 2: Start with Left Leg (Repeat Steps 1–12)

Each round takes about 2–2.5 minutes when done mindfully.

C. Standing Poses 

Hold each for 30 seconds:

1. Vrkshasana (Tree pose)

How to do it:

• Stand tall, shift weight to your left leg.
• Place your right foot on the inner left thigh (avoid the knee).
• Join palms at the chest or raise arms overhead.
• Balance and breathe deeply.

2. Triyak Trikonasana (Side bend) 

How to do it:

• Stand with feet wider than hips, arms stretched sideways.
• Inhale, bend sideways to the right, touch right foot or shin.
• The left arm goes over the head. Keep legs straight.
  Repeat on left side.

3. Virabhadrasana I (Warrior pose)

How to do it:

• Step right foot forward, left foot back (~3 feet apart).
• Bend right knee, keep left leg straight.
• Raise arms overhead, palms facing each other.
• Hips square to front, gaze forward or up.

D. Core & Back Poses 

Hold each for approximately 30 seconds:

1. Naukasana (Boat pose)

            How to do it:

• Lie on your back, arms by your sides.
• Inhale, lift your head, chest, arms, and legs off the ground.
• Keep arms parallel to the floor, toes pointed forward.
• Balance on your sit bones, core engaged.

2. Setu Bandhasana (Bridge pose)

            How to do it:

• Lie on your back, knees bent, feet hip-width apart.
• Place arms alongside the body, palms down.
• Inhale, lift hips toward the ceiling, press into feet and arms.
• Keep thighs parallel, do not over-arch the back.

3. Shalabhasana (Locust pose) 

            How to do it:

• Lie on your stomach, arms alongside the body, palms facing up.
• Inhale, lift your legs, chest, and arms off the floor.
• Keep legs straight and together, engage back and glutes.

E. Cool-down & Pranayama 

1. Nadi Shodhana (Alternate Nostril Breathing)

How to do it: 

• Sit comfortably with your spine straight.
• Use your right thumb to close the right nostril. Inhale through the left.
• Close the left nostril with ring finger, exhale through the right.
• Inhale through right, close it, and exhale through the left.
• That completes one round.
  Repeat: 5–10 rounds slowly and mindfully.

    2. Savasana (Corpse pose) 

            How to do it:

• Lie flat on your back, legs slightly apart, arms by your sides, palms facing up.
• Close your eyes, relax every part of your body.
• Breathe naturally and stay still.
  Hold for 2–5 minutes to fully relax.

Need all your wellness solutions in one place? A whole new world awaits just a click away.

Looking for an exclusive and unique experience, expert staff, and unparalleled member services? Come join us at URLife Studios! We offer a comprehensive range of wellness services that promote optimum well-being. We are a trusted source for unique holistic health and pregnancy care workshops. Our physiotherapists design customised rehab programs based on health conditions. 

At UR.Life Studios, we offer a complete multi-disciplined approach to fitness and well-being. The URLife Studio is a luxe wellness oasis, combining sleek modern design, lavish amenities, state-of-the-art equipment and personalised wellness programs. 

• Yoga
• Kickboxing
• Pool and Bollywood aerobics
• Pregnancy care workshops
• Customised physiotherapy 
• Spa
• Garden Cafe
• Women’s wellness program