This 15-Minute Morning Yin Flow Invites You to Wake Up Slowly

The first moments of the day should be peaceful ones.

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(Photo: Canva)

Mornings don’t have to feel rushed. With yin yoga, you can start the day in a slower gear, giving yourself permission to linger, breathe, and gently wake your body. This practice helps release the stiffness that can collect overnight while also bringing calm and balance to your morning.

Through passive holds, yin yoga increases flexibility and encourages relaxation. In this 15-minute morning yoga sequence, each posture is held for about a minute. If you have more time, you can extend the holds to 3 minutes, which is more traditional in yin yoga—but less than that will still allow you to start to feel the benefits.

15-Minute Yin Yoga Practice

No props are required, though a cushion or folded blanket may add comfort. Take your time, breathe deeply, and let this short practice set the tone for a more grounded morning.

Reclined Butterfly Pose

Lie on your back. Bring the soles of your feet together and let your knees fall wide into a diamond shape. Rest one hand on your belly and the other on your heart. Close your eyes and let your body settle into the floor. Breathe into your front body. With each exhalation, soften your jaw and relax your belly. Stay here for 8 breaths, then draw your knees together and roll onto your belly.

Sphinx Pose

Place your elbows under or slightly in front of your shoulders with your forearms on the floor in Sphinx Pose. Place your palms down or clasp your hands if that feels better. Let your hips and legs be heavy, and widen your feet to about shoulder-width or more. Relax your belly and breathe into the front of your pelvis. Stay here for 8 breaths, then release down onto your belly.

Crocodile Pose

Stack your hands and rest your forehead on them. Rest for a few breaths, feeling the rebound of energy in your low back after Sphinx pose.

Reverse Windshield Wipers

Bend your knees and gently sway your legs side to side to massage your hips and low back.

Child’s Pose

Press up and onto hands and knees. Sit your hips back to your heels with your knees hip-width apart in Child’s Pose. Rest your forehead and palms on the floor. Stay here for 5 breaths.

Caterpillar Pose

Sit with your legs extended. Optionally, you might enjoy sitting on a cushion or folded blanket for extra support. Fold forward and rest your hands on your shins, ankles, or feet. Let your head hang heavy and your shoulders round forward. Feel the stretch in your spine and the backs of your legs.

Stay here for 8 breaths. Slowly rise and remove your cushion.

Full Body Stretch

Lie back on the floor. Extend your legs long and interlace your fingers. Press your palms overhead, stretching away from your feet.

Knees-to-Chest Pose

Then curl into a ball, hugging your knees and lengthening your spine.

Figure 4 Pose

Place your feet on the floor. Cross your right ankle over your left knee in Figure 4 Pose. You may choose to stay here, or for a deeper stretch draw your left knee toward your chest, clasping around the back of your left or in front of the shin. Feel the stretch in your right outer hip. Stay here for 8 breaths.

Release and switch sides.

Then lie on your back. Extend your legs long, interlace your fingers, and reach overhead. Stretch your arms and legs in opposite directions.

Take a deep breath in, then release and curl into a ball, hugging your knees.

Happy Baby Pose

While hugging your knees, reach down to hold the bottoms of your feet. Turn the soles of your feet up toward the sky in Happy Baby. Rest your head on the floor. Feel the stretch in your hips and low back. Stay for 5 breaths, then release your legs.

Windshield Wipers

Place your feet wide on the mat, knees bent. Spread your arms to the sides. Drop both knees to the right, then to the left.

Continue side to side, turning your gaze opposite your knees each time. Continue for 10-12 breaths.

Spinal Twist

Lie with your knees bent and feet hip-width. Shift your hips slightly to the right and drop both knees left. Turn your gaze right. Optionally, place your left hand on your right knee to anchor the legs. Breathe into your ribs and waist. Stay here for 8 breaths.

Return to center, shift your hips left, and drop your knees to the right. Optionally, place your right hand on your left knee for extra support. Stay here for 8 breaths.

Fetal Pose

Roll onto your right side and rest in fetal pose. Pause here and notice the rebound from your twist.

Seated Side Stretch

Sit upright in a cross-legged position. Inhale and sweep your arms straight overhead. Exhale and bend to your right side, reaching up and over to lengthen your side body. Move with the pace of your own breath.  

Inhale back to center, and exhale, repeat to the left.

Seated Twist

Inhale arms up, and exhale, take a seated twist to your right.

Inhale back to center, reach up and exhale, twist left.

Easy Pose

Return to center and bring your palms together in front of your heart. Take a final breath of gratitude, savoring this time of slowing down, tuning in, and taking care of your body and mind. Savor this calm, grounded energy as you move into your day.