Morning Yoga Routine For Beginners Chart (Download PDF)

Start Your Day Right with a Morning Yoga Routine
Popular Health
By Popular Health Staff

Morning Yoga Routine For Beginners

This 10 minute morning yoga routine for beginners will help you tone, improve flexibility, lose weight, and build a strong foundation of some of the most essential yoga poses.

This energizing routine can work as a natural stimulant to set you up for 
a productive day.

While an hour-long yoga class would be ideal to get the day started, unfortunately sometimes we don’t have the time.

This short yoga morning routine encourages the use of breathing and gentle movement.

Practice a few minutes a day and reap the full benefits.

Why Yoga Is Better Than The Gym

In the realm of fitness, the debate between yoga and the gym has persisted for years. While both have their merits, here's why some believe that a yoga practice can have an edge over traditional gym workouts:

Holistic Approach

A full body yoga workout is not just about physical strength or endurance. It seamlessly combines strength, flexibility, and mental mindfulness. This holistic approach ensures that both the mind and body are rejuvenated at the end of each session.

Versatility of Poses

From basic yoga poses to more advanced ones, yoga offers a wide range of movements that challenge the body in different ways. Whether you're looking for a nice stretch or to build strength, there's an effective yoga pose to address that need.

Adaptable to All Levels

Yoga practice is inclusive. Beginners can start with basic yoga poses, and as they progress, they can delve into more challenging postures or sequences. This adaptability ensures that everyone, regardless of their fitness level, can participate and benefit.

Low Risk of Injury

Unlike some gym exercises, which, if done incorrectly, can lead to injury, yoga emphasizes alignment, proper form, and listening to one's body. This focus greatly reduces the risk of injury.

Flexibility Boost

While gym workouts can sometimes lead to muscle tightness, a yoga workout often incorporates poses that offer a nice stretch, improving flexibility and reducing muscle tension.

Yoga For Fat Loss

Many mistakenly believe that yoga is solely a practice of relaxation and stretching. However, certain yoga sequences can be incredibly effective for fat loss, especially when they incorporate dynamic movements that elevate the heart rate and engage multiple muscle groups.

Vinyasa yoga is one good example. It's a form of yoga known for its continuous flow from one pose to the next, synchronized with the breath.

It can be challenging as a traditional cardio workout, particularly when performed at a faster pace. Moving through the sequences can ignite the metabolism and help in burning calories.

Also, there are several yoga poses that specifically target the lower body, which hosts some of the body's largest muscle groups. Engaging these muscles can lead to higher calorie burns even post-workout.

The Chair pose, for instance, is akin to doing squats. It strengthens the thighs and tones the glutes while also engaging the core.

Poses like Downward Facing Dog and Mountain Pose, on the other hand, engage the core muscles, aiding in toning the midsection and improving posture.

The combination of Cat pose and Cow pose is excellent for the spine and abdominal muscles. Moving rhythmically between these poses provides a gentle massage to the organs, enhances flexibility, and engages the core.

Plus, with proper diet and regular yoga training, you can lose weight faster than you think.

Yoga Relieves Stress

Stress is one of the most prevalent issues that we experience on a daily basis.

Whether you are dealing with a large project at work or if your child stays out too late one night, stress is everywhere.

Over 54% of North Americans are concerned about the amount of stress they experience on a daily basis.

It is of the utmost importance that you find as many ways as possible to reduce your stress levels.

Not only is it a mental burden, but it can also bring on physical issues as well. Below are some of the most popular methods that you can use to reduce your overall levels of stress.

One of the best methods of exercise that is renowned for its stress healing properties is yoga.

Even if you aren't comfortable with visiting a professional yoga studio, try doing it at home during your down time.

With a combination of stretching your entire body and breathing deeply, you will be able to completely eliminate physical and mental stress.

Inner and Outer Benefits Of Yoga

Yoga has tons of benefits. Practicing yoga improves your digestion as it will allow you to become more regular and release any tension in your digestive organs.

It is also fantastic for improving your cardiovascular health, breathing, immunity, energy, concentration, flexibility and posture. It also relieves aches and creates calm.

Furthermore it aids weight loss and helps to tone and tighten every area of your body.

Yoga Builds Lean Muscle

Due to stretching, holding of poses and balancing techniques used in yoga, you will influence your body to get rid of most of your excess weight to acquire a lean appearance, rather than a muscular one.

Slow and Controlled Yoga Movements Are Better For Your Body

Yoga is known for allowing participants to take it slow, which is why it is such a popular form of exercise.

Instead of pushing your body to the extreme in the gym, yoga allows you to use slow and controlled movements.

This teaches your body to gradually get into a rhythm that you are comfortable with, instead of pushing you past your limits.

With the use of stretching, you will gradually be able to increase your mobility, strength and overall endurance.

Practice Yoga Anywhere At Any Time

If you have the opportunity to attend a yoga class in a studio, it is a completely different experience than doing it at home.

The skills that you learn in the yoga studio can be used in the comfort of your own house. Furthermore, it’s inexpensive to practice yoga at home.

It does not matter if you are in your home, office or on the road. All you need is a DVD and that’s it. Dress comfortably and use the carpet if you do not have a mat.

This is what makes yoga so much more advantageous than going to the gym, as you can do it at anytime, anywhere.

Yoga is an incredibly popular method of exercise with programs available at your disposal.

Scroll Below To See Full Instructions Along With Our Printable PDF For The Morning Yoga Routine Workout

  1. 8 yoga exercises

  2. Instructions on how to perform each exercise

  3. Infographic with visual instructions to follow online

  4. Print PDF available at the end of the infographic









How To Do A Child Pose

  1. On a mat start in a kneeling position with your thighs touching.

  2. Drop your butt toward your heels and stretch your body forward with your stomach comfortably on top of your thighs.

  3. In a fully stretched position rest your arms in a relaxed position in front of you on the floor and rest your forehead on the mat. You should feel a stretch in your shoulders, buttocks, spine and arms.

How To Do A Wide Leg Child Pose

Repeat child pose with the exception of placing your legs wide apart as noted in the image above.

How To Do A Downward Pose

See full instructions on how to do a downward facing dog correctly.

  1. Start in a standing position.

  2. Place your hands in a prayer position.

  3. Inhale and raise your hands up fully extend from the side and finger tips touch at the top.

  4. Exhale and hinge into standing forward bend with palms touching the mat.

  5. Inhale and extend your spine into standing half forward bend with fingers touching the top of your feet.

  6. Exhale and step or jump back to plank pose.

  7. Exhale and push your hips toward the sky as you step each foot back until your body exhibits a downward dog in the shape of an inverted “V". Keep palms flat on mat.

  8. To exit pose, move your feet forward into standing forward bend with palms touching the mat.

How To Do A Upward Pose

See full instructions on how to do a upward facing dog correctly.

  1. Lie flat on your belly.

  2. Bend your arms and rest your palms on the floor on either side of your chest.

  3. Inhale and squeeze your shoulders up to your ears.

  4. Exhale and press your hands down while straightening your arms, bringing your torso and legs up off the floor as if you were doing a half push-up.

  5. Slide your hands against the floor closer towards your feet while keeping your hips high.

  6. Lengthen the sides of your body and keep your neck long.

How To Do A Low Lunge

  1. From a downward dog pose, exhale and step your right foot forward between your hands, aligning right knee over the heel.

  2. Keep your right leg in this position, bring your lower knee towards the floor.

  3. Slide the left leg back until you feel the muscles stretching in your groin and as well as in the front of your left thigh.

  4. The front part of your left foot should be turned to the floor.

  5. Now inhale while lifting your body and making it upright.

  6. Spread your arms to the sides and upwards. They should be perpendicular to the ground.

  7. Lift your pubic bone towards your belly button and press your tailbone downwards.

  8. Push your chest backwards as if against your back.

  9. Lift your head upwards.

  10. Stretch your fingers towards the ceiling.

  11. Hold this position for 30 to 60 seconds.

  12. Bring your hands down to the floor, and move your body towards the right thigh.

  13. Exhale and take your left knee off the ground and step back into the original starting yoga pose for step #1.

  14. Repeat all the above steps with the left leg and hold the position for the same amount of time.

How To Do A Lunge Twist

  1. Step your right foot forward between your hands, with your feet hip-width apart.

  2. Place your left hand on the floor directly under your shoulder and twist to the right.

  3. Keep your hips square as you reach your right arm toward the ceiling.

How To Do A Chest To Thigh Pose

With knees bent and hands interlaced behind back, fold your body forward and keep your knees bent. This pose stretches the hamstrings, calves, and hips.

How To Do A Lotus Pose

  1. Start by sitting on the floor with legs out straight.

  2. Bend the right knee and bring the foot across the body towards the left elbow.

  3. If you can, hook your right foot in the left elbow and the right knee in the right elbow, bringing the hands together and creating a cradle for the leg and foot.

  4. You can gently rock the leg back and forth to open the hip up a little more.

  5. Bring the right foot down so the outside edge rests on the left groin.

  6. Lean back slightly, lift the right leg off the ground and bend the left knee.

  7. Bring the left foot across the body and into the right groin.

  8. Firmly press your heels into your belly.

  9. Sit tall, keeping your spine straight..

  10. Rest your palms on your knees, facing up, down or pressed together in front of your chest.

  11. Hold pose for up to 60 seconds.

  12. Repeat step 1 to 11 now with the left knee bent in step 2.

Tips To Perform The Morning Yoga Routine

  1. Perform every morning

  2. During each pose inhale slowly taking a deep breath then exhale slowly

  3. Relax and release any thoughts that lead to stress

  4. Hold each pose 30 to 60 seconds

  5. Complete each pose on either side of the body depending upon the pose

Benefits Of Yoga In The Morning

Rising with the sun and indulging in a morning yoga routine can be the key to setting a positive tone for the entire day. Here are the multiple benefits of practicing yoga in the morning, emphasizing the integration of our selected keywords:

Wakes Up the Entire Body: Morning yoga aids in shaking off sleepiness and sluggishness, activating every muscle and joint in the body. As you move through each pose, you stimulate blood flow, ensuring that every part of your body is ready to face the day with vitality.

Strengthens Upper Body: A number of effective yoga poses specifically target the upper body. Poses such as the Downward Facing Dog, Chaturanga, and the Plank are essential components of many yoga sequences. These poses utilize your body weight, making them excellent tools for toning and strengthening the arms, shoulders, and upper back.

Natural Body Weight Exercise: Yoga doesn't necessarily require external weights or machines. Instead, many poses use one's own body weight to build muscle and improve endurance. This means it's an accessible form of exercise for anyone, anywhere.

Opportunity for Skill Enhancement: For those keen on deepening their understanding and skill set, attending a body yoga workshop can be beneficial. These workshops often focus on refining techniques, introducing advanced poses, or combining yoga with other modalities for a holistic approach.

Creates an Effective Routine: Establishing a morning yoga sequence, which is a set order of poses, can be a game-changer. Not only does it ensure that you engage different parts of your body, but a sequence can also help in gradually progressing from simpler to more complex poses, warming the body up effectively and reducing the risk of injuries.

Calms the Mind with Seated Positions: Yoga isn't just about the active poses. Seated positions, such as Lotus or Hero pose, serve as a moment of pause and introspection. These poses, especially when integrated into a morning routine, can help set a calm and centered mindset for the day.

Builds Muscles Evenly: Unlike some workouts that might emphasize one part of the body, yoga ensures an even distribution of muscle-building and toning. Whether it's the legs in Warrior poses or the core in Boat pose, yoga offers a comprehensive workout, ensuring a balanced physique.

Additional Tips For Yoga Morning Routine For Beginners

As soon as you wake up, try to get outside to practice or open a window to get fresh air.

Stretch when you can. There is mounting scientific proof that a sedentary life leads to health problems.

Read why yoga is better than the gym.



Morning Yoga Routine
Morning Yoga Routine

Print PDF Below


Additional Printable Fitness Workout Routines

Access our growing list of printable fitness workouts to get you in your best shape ever and don't forget to track your progress using our FREE online healthy living tracker!

Fitness Training Resource

Best Home Based Printable Workout Routines 50 Tips To Get Fit Without A Gym Stick To Your Fitness Goals How To Reach Your Fitness Goals

10 Week No Gym Home Workout Plan

Get ready to create your dream body with the 10 week no gym home workout plan! Instead of spending tons of money on a gym membership you can work out at home!

With the right set of exercises with specific set of reps, you will be proud of your results.

Follow this program for 10 weeks and watch your body fat melt away! Results are guaranteed!

Scroll Below To See Written & Video Instructions Along With Our Printable PDF For The 10 Week No Gym Home Workout Plan & More!

  1. 9 exercises plus cardio plan for increased fat loss

  2. Instructions on how to perform each exercise

  3. Infographic with visual instructions to follow online

  4. Print PDF available at the end of the infographic

10 Tips To Get Amazing Results In 10 Weeks

  1. Discover how to eat healthy

  2. Pick healthier options for breakfast

  3. Don't stock junk food in the pantry

  4. Print 7 day keto meal plan & cheat sheet

  5. Eat plenty of fruit and vegetables to boost fiber intake

  6. Print 10 week workout below and do the workout

  7. Consume mostly water and cut down on alcohol

  8. Print healthy eating grocery list and shop smart

  9. Print meal plan template to keep you organized

  10. Prep your meals

Home Workout Plan Instructions

If you are a beginner, 2 days a week is enough and over time get up to 5 days a week.

As a beginner its ok to break up the workout through out the day into sections.

For advanced individuals, do the workout 5 days a week and repeat the circuit 5 times.

Rest 60 seconds between sets.


  • 20 squats
  • 15 second plank
  • 25 crunches
  • 35 jumping jacks
  • 15 lunges
  • 25 second wall sit
  • 10 sit ups
  • 10 butt kicks
  • 5 push ups


  • 10 squats
  • 30 second plank
  • 25 crunches
  • 10 jumping jacks
  • 25 lunges
  • 45 second wall sit
  • 35 sit ups
  • 20 butt kicks
  • 10 push ups


  • 15 squats
  • 40 second plank
  • 30 crunches
  • 50 jumping jacks
  • 25 lunges
  • 35 second wall sit
  • 30 sit ups
  • 25 butt kicks
  • 10 push ups


  • 35 squats
  • 30 second plank
  • 20 crunches
  • 25 jumping jacks
  • 15 lunges
  • 60 second wall sit
  • 55 sit ups
  • 35 butt kicks
  • 20 push ups


  • 25 squats
  • 60 second plank
  • 30 crunches
  • 55 jumping jacks
  • 60 lunges
  • 45 second wall sit
  • 40 sit ups
  • 50 butt kicks
  • 30 push ups


Rest day.


Rest day.


Here is a breakdown of your cardio workout week by week.

1st week: do 5 sets of a 30-second sprint followed by a 30-second jog. 2nd week: six sets of a 35-second sprint followed by a 45-second jog. 3rd week: seven sets of a 45-second sprint followed by a 60-second jog. 4th week: eight sets of a 50-second sprint followed by a 45-second jog. 5th week: seven sets of a 55-second sprint followed by a 30-second jog. 6th week: six sets of a 60-second sprint followed by a 45-second jog. 7th week: five sets of a 65-second sprint followed by a 60-second jog. 8th week: six sets of a 70-second sprint followed by a 45-second jog. 9th week: seven sets of a 75-second sprint followed by a 30-second jog. 10th week: eight sets of a 80-second sprint followed by a 45-second jog.

Best At Home Workout
Best At Home Workout

How To Do Squats

See VIDEO instructions on how to do a squat correctly.

  1. With your arms down by your side, stand with your feet hip width apart.

  2. Look straight ahead and squat down, keeping your knees in line with your feet.

  3. For balance lower into a squat raise your arms out in front of you.

  4. Tighten your glutes and core and keep your spine neutral at all times.

  5. Squat until your hip is lower than your knees and never let your knees go over your toes.

  6. Pause then squeeze your glutes as you move back to the starting position.

How To Do Planks

See VIDEO instructions on how to do a plank correctly.

  1. Get into position as if you are about to do a push up with your forearm on the floor.

  2. Ground your toes into the floor and squeeze your glutes.

  3. Neutralize neck and spine by looking at a spot on the floor a foot beyond your hands, with head in line with your back.

  4. Hold the position for the required time without compromising your breathing.

How To Do Crunches

See VIDEO instructions on how to do a crunch correctly.

  1. Lie flat on your back, knees bent and feet on the floor, hip width apart.

  2. Place your hands at the back of your head. Do not pull your head up or lock your fingers.

  3. Place your elbows to the side and push the small of your back into the floor to pull in your core.

  4. Tilt your chin slightly, leaving a few inches of space between the chin and chest.

  5. Roll your shoulders off the floor and pull in your core.

  6. Keep your lower back on the floor and lift your shoulders about 4 inches.

  7. Hold for a moment at the top then slowly lower back down.

How To Do Jumping Jacks

  1. Stand and stretch the muscles of your legs and arms.

  2. Place your hands down by your side and stand with your feet together.

  3. Bend your knees slightly, jump up and raise your arms above your head.

  4. Reverse the motion by jumping back to the starting position.

How To Do A Lunge

See VIDEO instructions on how to do a lunge properly.

  1. Keep your upper body straight, with your shoulders back and relaxed and chin up with core tight.

  2. Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle.

  3. Push back up to the starting position.

How To Do A Wall Sit

See VIDEO instructions on how to do the wall sit exercise.

  1. Place your back, shoulders, upper back and head against a wall.

  2. Your feet should be flat on the ground hip width apart.

  3. Slowly slide your back down the wall until your hips and knees bend at a 90 degree angle.

  4. Hold for the required amount of time indicated for the workout.

  5. Straighten your legs slowly and come back to a standing position against the wall.

How To Do Sit Ups

See VIDEO instructions on how to do sit ups correctly.

  1. Lie on your back with your knees bent and your feet flat on the floor.

  2. Place your finger tips behind your ears.

  3. Now place your elbows out to the side.

  4. Tighten your abs and raise your body up towards your knees, shoulders should be lifted off the floor.

  5. Keep you head looking straight. Chin should not be placed on the chest.

  6. Roll back down to the starting position.

How To Do Butt Kicks

Stand tall and bring one heel off the floor towards your glutes, the opposite hand comes up towards you shoulder like running arms, then switch to the other side.

How To Do A Push Up

See VIDEO instructions on how to do push ups correctly.

  1. Place your hands flat on a mat with arms straight, core tight, holding your body in a plank position.

  2. Keep your legs straight or place your knees on the mat.

  3. Lower your body to the floor with your chest 1 to 2 inches away from the floor.

  4. Push your torso back up until your arms lock.

  5. Repeat.

Print PDF below for the home workout plan!


Home Workout Plan
Home Workout Plan

Print PDF Below


Do 2 sets of the 10 week no gym workout, 3 times a week with cardio 5 times a week and rest on the weekend.

Remember you can do this strength training workout program even in your living room! It will build muscle, allow you to lose weight using your own body weight. Resistance bands are not necessary.

Fitness Training Resource

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