Programs › 30-Day Morning Yoga
Free · 30 daysMorning · 6–22 min30-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.
Start the program, free
We’ll email you Day 1 right after you confirm, then one short email a day. Unsubscribe any time.
Prefer not to use email? Start Day 1 now. No signup needed.
What you’ll do
About 399 minutes total across 30 days. A mat or a firm, comfortable spot, and about fifteen minutes. Practice before breakfast if you can.
- 1Just five minutes6 min · 5-Minute Morning Yoga
- 2Start in bed9 min · Morning Yoga in Bed | Morning Stiffness Relief
- 3Wake up gently12 min · Wake Up Yoga | 11-Minute Morning Yoga Practice
- 4A simple daily stretch12 min · 10 Minute Morning Stretch for every day | Simple routine to wake up &
- 5Stretch and flow11 min · 10 Minute Morning Yoga Stretch & Flow
- 6Full-body wake-up13 min · 10 min WAKE UP Full Body Yoga Stretch – Day #2 (MORNING YOGA STRETCHES
- 7Sit for a moment9 min · Morning Wake Up Meditation
- 8Sun salutations11 min · 10 Min Morning Sun Salutations | Beginner Friendly Yoga Flow
- 9Start your day well11 min · The BEST way to start your day! | 10-Minute Morning Yoga
- 10An energy boost10 min · 10 min Morning Yoga Stretch for an ENERGY BOOST
- 11Full-body flow11 min · Wake Up Yoga | Best 10 Min Full Body Morning Yoga Practice
- 12Stretch and wake up13 min · 10 MIN MORNING YOGA FLOW || Stretch Routine To Wake Up & Feel Good
- 13Care for your lower back15 min · 15 min Gentle Morning Yoga - Lower Back Stretches
- 14Breathwork12 min · 10 Minute Energizing Morning Breathwork Routine I 2 Speeds I 5 Rounds
- 15Halfway there: a longer flow17 min · 15 min Morning Yoga Flow - All Levels, No Props
- 16Release your hips15 min · Morning Hip Release | 15 Minute Yoga Practice
- 17Flexibility flow14 min · 10 min Morning Yoga Flexibility Flow - Yoga with Kassandra
- 18Energizing flow18 min · 15 min Morning Yoga Flow - ENERGIZING MORNING YOGA
- 19Hips and lower back12 min · 10 min Morning Yoga For Hips & Lower Back – Day #19 (HIPS & BACK MORNI
- 20Sun salutation B13 min · SUN SALUTATION B FOR YOGA BEGINNERS - Step-by-Step Surya Namaskar
- 21Yoga anywhere17 min · Yoga at Home: Morning Yoga | Yoga for Small Spaces | Yoga Wild
- 22Strength and energy19 min · 20 min Morning Yoga Workout - Strength & Energy Yoga Flow
- 23Morning mobility22 min · Morning Mobility Yoga | Wake Up and Stretch!
- 24A quick warm-up14 min · 10 min Yoga Warm-Up - Pre-Workout & Morning Yoga
- 25Twist and release11 min · 10 min Morning Yoga Flow To DETOX & DESTRESS – Day #13 (DESTRESS YOGA)
- 26Breathing practice13 min · Daily Pranayama under 15-Minutes | Breathing Exercises & Yoga | Saurab
- 27Learn the flow12 min · How to do Surya Namaskara B | Sun Salutation B in Ashtanga Yoga
- 28A full morning class21 min · Anusara Yoga Morning Practice with Jennifer Harbour
- 29Balance your breath17 min · Find Balance with Alternate Nostril Breathing | Nadi Shodhana Guide
- 30Come full circle9 min · Morning Wake Up Meditation
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.