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Programs › 30-Day Morning Yoga

Free · 30 daysMorning · 6–22 min

30-Day Morning Yoga

Thirty mornings, 6 to 22 minutes each. Week 1 is short and gentle, week 2 builds flow, week 3 opens hips and adds strength, and week 4 lengthens the practice and adds breathwork. Miss a day? Just pick up where you left off.

What you’ll do

About 6¾ hours of practice across 30 days. A mat or a firm, comfortable spot, and about fifteen minutes. Practice before breakfast if you can.

  1. 1Just five minutes6 min · Morning Yoga
  2. 2Start in bed9 min · Morning Yoga in Bed
  3. 3Wake up gently12 min · Wake Up Yoga
  4. 4A simple daily stretch12 min · Morning Stretch for every day
  5. 5Stretch and flow11 min · Morning Yoga Stretch & Flow
  6. 6Full-body wake-up13 min · Wake up Full Body Yoga Stretch
  7. 7Sit for a moment9 min · Morning Wake Up Meditation
  8. 8Sun salutations11 min · Morning Sun Salutations
  9. 9Start your day well11 min · The best way to start your day!
  10. 10An energy boost10 min · Morning Yoga Stretch for an energy boost
  11. 11Full-body flow11 min · Wake Up Yoga
  12. 12Stretch and wake up13 min · Morning yoga flow
  13. 13Care for your lower back15 min · Gentle Morning Yoga - Lower Back Stretches
  14. 14Breathwork12 min · Energizing Morning Breathwork Routine
  15. 15Halfway there: a longer flow17 min · Morning Yoga Flow - All Levels, No Props
  16. 16Release your hips15 min · Morning Hip Release
  17. 17Flexibility flow14 min · Morning Yoga Flexibility Flow
  18. 18Energizing flow18 min · Morning Yoga Flow - energizing morning yoga
  19. 19Hips and lower back12 min · Morning Yoga For Hips & Lower Back
  20. 20Sun salutation B13 min · Sun salutation B for yoga beginners - Step-by-Step Surya Namaskar
  21. 21Yoga anywhere17 min · Yoga at Home: Morning Yoga
  22. 22Strength and energy19 min · Morning Yoga Workout - Strength & Energy Yoga Flow
  23. 23Morning mobility22 min · Morning Mobility Yoga
  24. 24A quick warm-up14 min · Yoga Warm-Up - Pre-Workout & Morning Yoga
  25. 25Twist and release11 min · Morning Yoga Flow To detox & destress
  26. 26Breathing practice13 min · Daily Pranayama
  27. 27Learn the flow12 min · How to do Surya Namaskara B
  28. 28A full morning class21 min · Anusara Yoga Morning Practice with Jennifer Harbour
  29. 29Balance your breath17 min · Find Balance with Alternate Nostril Breathing
  30. 30Come full circle9 min · Morning Wake Up Meditation
Before you start. Move at your own pace and avoid pain. Talk to your doctor first if you have an injury, are pregnant, or have a health condition.

Questions

Is this really free?

Yes. The program, the videos and the daily emails are free. yoga.org is run by a nonprofit and funded by donations.

How do the emails work?

After you confirm your email, we send Day 1 right away and one email a day after that. Each email links to that day's practice. You can unsubscribe with one click at any time.

What if I miss a day?

Nothing breaks. Each day's page stays available, so you can pick up where you left off at your own pace.

Do I need experience or equipment?

No experience is needed. A mat or a firm, comfortable spot, and about fifteen minutes. Practice before breakfast if you can.

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