20-minute morning yoga: the Full Morning sequence

20 min Sun Salutation × 4 Intermediate 10 poses

Sun Salutation and standing poses

A fuller morning practice for people who already know the basic poses and like to wake up through movement. Four rounds of Sun Salutation open the session, and then come ten poses: standing work, arm support, a backbend, a forward fold and a twist.

Each pose on its own is simple, but the holds here run longer than usual, around 50 seconds, and one-sided poses get that much on each side, which is why the program is rated intermediate. If your body feels stiff in the morning, take the first rounds slowly and soften your knees whenever you fold.

Sun Salutation × 4

  1. Warrior I Warrior I 1
  2. Warrior II Warrior II 2
  3. Triangle Pose Triangle Pose 3
  4. Tree Pose Tree Pose 4
  5. Plank Pose Plank Pose 5
  6. Cobra Pose Cobra Pose 6
  7. Downward-Facing Dog Downward-Facing Dog 7
  8. Seated Forward Fold Seated Forward Fold 8
  9. Seated Twist Seated Twist 9
  10. Relaxation Pose Relaxation Pose 10

Why this order

Sun Salutation warms the muscles and links movement to breath, so no separate warm-up is needed. Warrior I and II together with Triangle Pose load the legs and open the hips, and Tree Pose gathers your attention into a single point.

Next the work moves to the arms and torso: Plank, then a backbend in Cobra, then Downward-Facing Dog. Once you sit down on the mat, Seated Forward Fold stretches out your back and Seated Twist turns the spine both ways.

A four-minute Savasana closes the session so you can start your day without hurry.

Cautions

  • Knee injuries (Warrior I, Warrior II)
  • High blood pressure — you can keep your hands on your hips (Warrior I)
  • Flare-up of lower back pain (Triangle Pose)
  • Low blood pressure — come out slowly (Triangle Pose)
  • Dizziness — practice near a wall (Tree Pose)
  • Wrist injuries — practice on your forearms (Plank Pose)
  • Diastasis recti (Plank Pose)
  • Lumbar disc herniation (Cobra Pose, Seated Forward Fold)
  • Pregnancy (Cobra Pose, Seated Twist)
  • Flare-up of peptic ulcer disease (Cobra Pose)
  • Wrist and shoulder injuries (Downward-Facing Dog)
  • High blood pressure — don't stay in the pose long (Downward-Facing Dog)
  • Glaucoma (Downward-Facing Dog)
  • Flare-up of back pain — bend your knees (Seated Forward Fold)
  • Spinal disc herniation (Seated Twist)
  • Flare-ups of digestive disorders (Seated Twist)

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.