A 15-Minute Morning Yoga Routine for Busy Women
Mornings are the busiest time: breakfast, tiffin, kids, office. That is why a long routine often gets skipped. This 15-minute routine is short enough to do every day and complete enough to wake up every part of your body.
Cat-Cow (Marjariasana) with Latika
Watch on YouTubeThe 15-minute routine
- Seated deep breathing (1 min)Eyes closed, 5 to 6 long breaths. Start the day calmly.
- Joint loosening (2 min)Slowly rotate your neck, shoulders, wrists, waist and ankles.
- Marjariasana (1 min)Releases the night’s stiffness from your back.
- Adho Mukha Svanasana (1 min)An upside-down V. Stretches the backs of the legs and the shoulders.
- Surya Namaskar (5 min)3 to 5 rounds, with the breath. See the steps here.
- Vrikshasana (1 min)Balance on one leg, both sides. Builds focus and leg strength.
- Trikonasana (1 min)Both sides. Stretches the sides of the waist and the thighs.
- Anulom Vilom (2 min)Calms and clears the mind. How to do it.
- Shavasana (1 min)A minute of rest, then start your day.
The body is a little stiff in the morning, so always warm up for 2 to 3 minutes first and never jerk into an asana. If you have an injury or health problem, ask your doctor first.
Tips to keep it daily
- Lay out your mat the night before. There is no time to think in the morning.
- Drink a glass of water when you get up, then go to the mat.
- Leave your phone in another room. Notifications can wait 15 minutes.
- If you only have 5 minutes some day, do 5 minutes. A habit beats zero.
If you don’t sleep well at night, try the bedtime routine too. And if practising alone every day feels hard, the fixed time and group of a live batch help a lot.
Frequently asked questions
Should morning yoga be done on an empty stomach?
Yes, an empty stomach is best in the morning. You can drink a glass of water. If you feel very weak, have a little fruit first.
Is 15 minutes of yoga enough?
For getting started and building a daily habit, yes. For a goal like weight loss it is better to build up slowly to 30 to 50 minutes.
What is the best time for morning yoga?
Whatever time you can keep every day. Many people practise between 5:30 and 7, after waking up and before breakfast.
This article is general information, not medical advice. If you have a health condition, an injury or are pregnant, talk to your doctor before you start yoga.
