Do you often wake up feeling stiff, sluggish, or heavy in your body? Rest assured, we are not alone. Morning stiffness is a common issue, especially if the lifestyle involves long hours of sitting or poor sleep posture. But the good news is, just a few minutes of yoga can help ease that tightness and recharge our body naturally. Practising yoga in the morning gently wakes up our muscles, improves blood flow, and sets a positive tone for the rest of the day. Here are 6 simple yoga poses that can help us shake off that stiffness and start our mornings with renewed energy.
Uttanasana (Standing Forward Bend)
This stretch loosens your hamstrings, calves, and lower back—those areas that usually tense up during the season. This also circulates blood to your brain, energizing you more awake.
How to do:
Stand with feet hip-distance apart. Bend from hips and fold forward, having head and arms hang down. Gently bend knees if needed. Hold for 30 seconds and breathe.
Marjaryasana-Bitilasana (Cat-Cow Pose)
A flowing progression from arching to rounding your spine, this sequence opens up the spine and releases tension in the back muscles, relieving stiffness.
How to do:
Start on all fours with wrists under shoulders and knees under hips. Inhale and lower your belly and lift your chest (Cow Pose). Exhale and round your spine and tuck your chin (Cat Pose). Repeat 10 rounds slowly.
Anjaneyasana (Low Lunge Pose)
This hip-opening stretch reverses the cold weather and sitting tightness, enhancing hip mobility and front body length.
How to do:
Stand on one foot and bend the other knee to the ground. Lower your hips down and push up onto your chest. Hold for 30 seconds on each side.
Parivrtta Trikonasana (Revolved Triangle Pose)
This rotating pose relaxes tension in your spine and hips and is rumoured to stimulate digestion and improve balance.
How to do it:
Stand with legs shoulder-width apart. Keep arms parallel to the ground. Hold your right arm forward, and then turn your torso to swing down your left arm to your right foot. Hold for 30 seconds, and then repeat on the opposite side.
Setu Bandhasana (Bridge Pose)
Bridge Pose firms up your back, legs, and glutes and opens your chest, counteracting winter's tendency to round the shoulders.
How to do it:
Lay back on the floor with knees bent and feet hip-width apart. Press hips up toward the ceiling and push feet and arms into the floor. Hold 30 seconds and slowly lower.
Tadasana (Mountain Pose) with Side Stretch
This simple and effective pose firms up posture, extends the spine, and energises your whole body.
How to do:
Stand with feet together. Breathe in and lift arms above your head. Breathe out and lean slightly to the right, stretching along left side. Hold for 20 seconds and repeat on the opposite side.
Uttanasana (Standing Forward Bend)
This stretch loosens your hamstrings, calves, and lower back—those areas that usually tense up during the season. This also circulates blood to your brain, energizing you more awake.
How to do:
Stand with feet hip-distance apart. Bend from hips and fold forward, having head and arms hang down. Gently bend knees if needed. Hold for 30 seconds and breathe.
Marjaryasana-Bitilasana (Cat-Cow Pose)
A flowing progression from arching to rounding your spine, this sequence opens up the spine and releases tension in the back muscles, relieving stiffness.
How to do:
Start on all fours with wrists under shoulders and knees under hips. Inhale and lower your belly and lift your chest (Cow Pose). Exhale and round your spine and tuck your chin (Cat Pose). Repeat 10 rounds slowly.
Anjaneyasana (Low Lunge Pose)
This hip-opening stretch reverses the cold weather and sitting tightness, enhancing hip mobility and front body length.
How to do:
Stand on one foot and bend the other knee to the ground. Lower your hips down and push up onto your chest. Hold for 30 seconds on each side.
Parivrtta Trikonasana (Revolved Triangle Pose)
This rotating pose relaxes tension in your spine and hips and is rumoured to stimulate digestion and improve balance.
How to do it:
Stand with legs shoulder-width apart. Keep arms parallel to the ground. Hold your right arm forward, and then turn your torso to swing down your left arm to your right foot. Hold for 30 seconds, and then repeat on the opposite side.
Setu Bandhasana (Bridge Pose)
Bridge Pose firms up your back, legs, and glutes and opens your chest, counteracting winter's tendency to round the shoulders.
How to do it:
Lay back on the floor with knees bent and feet hip-width apart. Press hips up toward the ceiling and push feet and arms into the floor. Hold 30 seconds and slowly lower.
Tadasana (Mountain Pose) with Side Stretch
This simple and effective pose firms up posture, extends the spine, and energises your whole body.
How to do:
Stand with feet together. Breathe in and lift arms above your head. Breathe out and lean slightly to the right, stretching along left side. Hold for 20 seconds and repeat on the opposite side.
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