Energising Morning Yoga Flow: 28-Minute Full-Body Practice to Wake Up & Feel Strong

This is a follow-along morning practice with Sanjana to wake up the whole body and leave you energised for the day ahead. It opens with a round of energising breathwork, then moves step by step from gentle seated warm-ups to standing work, lunges and a balance, before winding down with a seated forward fold and gentle supine stretches. It runs about 28 minutes and suits people with some yoga experience who want a complete morning session.

What the practice includes

1. Bhastrika pranayama

The practice starts seated, on the floor or a chair, with Bhastrika (bellows breath). Both the inhale and the exhale are active and forceful through the nose, paired with an arm movement: hands open and up on the inhale, pulled down into fists on the exhale. After a set of about five, release and observe the boost of energy. If you have a shoulder injury, do the breathing without the arm movement.

2. Seated warm-up

• Shoulder circles with the arms at shoulder height and the hands in fists
• Wrist stretches: push the palms away with the fingers pulled back, then point the fingertips down with the arms in a V
• Side lengthening: fingers interlaced and palms pressed up overhead, perhaps lifting the gaze to the hands
• Hug and open: alternate which elbow is on top
• Neck movements: ear-to-shoulder tilts and a slow half-circle across the front
• Side stretches and seated twists with the breath

3. Spine and core in tabletop

From tabletop, flow through cat-cow, then a bird dog variation: lift one leg back on the inhale and round to bring the knee towards the forehead on the exhale. If you're comfortable, hold the leg lifted and reach the opposite arm forward. Rest in a wide-knee child's pose.

4. Downward dog, forward fold and Malasana

Pedal the feet in downward dog, walk forward into a standing forward fold holding the elbows, then walk the hands back and sink into a deep Malasana squat. Palms are in namaskaram, or down with the heels lifted if that's easier. Add gentle twists, one hand down and the other reaching up.

5. Hamstring stretch

From down dog, step one foot forward between the hands with the back foot flat and turned out, keeping both knees straight, and push the hips back for an intense hamstring stretch, similar to Parsvottanasana. Then add a twist, lifting one arm up. Lower through plank to a cobra-like lift and back to down dog.

6. Low lunge and half splits

From a low lunge with the back knee down, lift the arms and join the palms overhead, push the hips forward and, if comfortable, arch back gently. Then shift the hips back over the back knee, straighten the front leg and lift the toes into a half-splits stretch for the hamstrings.

7. Lunge to balance

In the final set, step into a high lunge with the palms joined overhead, then lean forward, shift the weight onto the front leg and lift the back leg into a balance, similar to Warrior 3, with the hands at the chest or out to the sides.

8. Cool-down

Sit in Dandasana and fold forward into Paschimottanasana. Sanjana's emphasis is on keeping the shoulders back and the spine long, holding wherever you reach rather than rounding to grab the toes. Then lie down for a figure-four hip stretch, windscreen-wiper twists with the feet wide and a final knees-to-chest hug. Follow with 3–5 minutes of Shavasana.

Why a morning flow?

Starting the day with breath and movement is a simple way to shake off stiffness and feel more awake. This practice moves every major joint, stretches the hamstrings and hips, builds some strength and balance, and links each movement to the breath. Rest in child's pose between the lunge sets whenever you need to. For shorter mornings, try energising morning pranayama or the 20-minute morning flow. To build a routine day by day, follow the morning yoga routine journey.

Who it's for

• Practitioners with some yoga experience who want a complete morning session
• Anyone wanting to improve hamstring and hip flexibility alongside strength and balance
• People who like to begin the day with breathwork

Safety notes

Bhastrika is a vigorous breathing practice. Avoid it if you're pregnant, or have high blood pressure, heart disease, epilepsy, a hernia or recent abdominal surgery. Stop if you feel dizzy. Do the breathing without the arm movement if you have a shoulder injury. Bend the knees in the hamstring stretches and forward folds if your lower back or hamstrings are tight, and skip the back arch in the low lunge if you have lower-back pain. Use a wall or chair for support in the balance if needed. Consult a qualified healthcare professional before starting if you have any health concerns.