Starting your day with a short morning yoga routine can set the tone for everything that comes after. Just a few minutes of mindful movement helps you awaken your body, regulate your nervous system, and cultivate a grounded, energized state of mind.
Inspired by the mindful approach we practice at Yoga Circle, here are 5 energizing yoga poses to gently activate your muscles, increase circulation, and boost your morning energy.
CAT–COW POSE
This simple flow is one of the best ways to wake up your spine.
Benefits:
- Increases mobility in the back
- Stimulates digestion
- Opens the chest and improves breathing
- Calms and awakens the nervous system
How to practice:
Move between arching your back (Cow) and rounding it (Cat) with slow, conscious breathing.
DOWNWARD FACING DOG
A foundational pose that energizes the whole body. Hold for 5–10 breaths and notice how your body starts to awaken. Alternatively, you can bend your legs or swing your hips and spine for a more dynamic variation of down’dog.
Benefits:
- Activates the arms and shoulders
- Stretches hamstrings and calves
- Increases blood flow to the brain
- Helps you feel grounded and focused
LOW LUNGE
A powerful morning pose to open the hips, an area that often feels tight after sleep or long hours of sitting. Variations with your hands on the thigh or stretching the arms up to increase the hip flexor opening.
Benefits:
- Opens hip flexors
- Activates the legs and glutes
- Improves posture and balance
- Boosts energy and circulation
STANDING FORWARD FOLD
A gentle way to calm the mind and reset the breath. Let your head hang heavy and breathe slowly. Hold on to your elbows or back of your legs for extra stretch.
Benefits:
- Relieves tension in the back and neck
- Stretches hamstrings
- Soothes the nervous system
- Helps you feel centered for the day
CHAIR POSE
A strengthening posture that builds heat from the inside out. Start with 3–5 breaths and build up gradually, this pose can be intense at first. Keep your feet hip distance apart and your arms shoulder width apart.
Benefits:
- Activates legs and core
- Encourages focus and determination
- Stimulates circulation
- Supports long-term strength and stability
Practicing just 5–10 minutes each morning can shift your energy, bring mental clarity, and help you feel more grounded throughout the day. These energizing yoga poses are simple, accessible, and easy to integrate into your routine, whether you’re new to yoga or an experienced practitioner. Remember to keep breathing.
Ready to explore more?
Discover our yoga styles, classes, and workshops at Yoga Circle Amsterdam. We have 60-minutes long dynamic yoga classes every morning before working time!
