23 Benefits of Yoga in the Morning

morning yoga

The benefits of doing yoga in the morning are plentiful. From making you feel more prepared for the day ahead to even promoting good heart health, we are here to share the most popular benefits of yoga for your physical, and mental health.

Whether you’re new to the world of yoga or want to brush up on your existing knowledge, this article will provide some insight into the ways that you could enhance your daily life through meditation and flow. Specifically, we will cover:

Just before we begin, if you’re passionate about health and fitness, why not check out our diploma in personal training here. Alternatively, you can always browse through our plethora of fitness courses in our downloadable prospectus. 

Don't forget, you can download your FREE 45 minute yoga sequence workout below! Now, without further ado, let’s get stuck into OriGym’s favourite benefits of doing yoga in the morning. 

What is Yoga?

Yoga is an ancient spiritual practice where exercises focus on strength, flexibility and balance. These exercises are performed in the form of poses (asanas), meditation and breathing techniques as a means of connecting the mind, body, and soul. 

Hindus around the world have been practising yoga for over 5,000 years, with the earliest transcriptions of yoga being found within Vedic literature. The Vedas are a collection of highly spiritual Indian scripture. 

The scriptures note that yoga is made up of four main paths: Jnana, Bhakti, Karma and Raja. Each shares a similar set of values and beliefs, yet their styles and lifestyles differ from one another. 

Despite yoga being around for centuries, it is only in the past 80-years that yoga has become a common form of exercise within Western cultures. If you want to understand the forms of yoga, head over to our article on the 24 styles of yoga here!

Yoga has many incredible physical and mental benefits that you ought to take advantage of. So let’s get stuck into these 23 fantastic benefits of doing yoga in the morning!

23 Benefits of Doing Yoga in the Morning

#1 Starts the Day Positively 

Kicking off this list of early morning yoga benefits is the positive impact it has on the start of your day. 

We have all experienced feeling lethargic and uninspired about the day to come having just woken from a deep slumber. But, did you know that morning yoga can help alleviate these feelings? 

Cortisol, your stress hormone, is naturally higher in the morning and at the lowest at midnight. So, to help reduce feelings of anxiousness and stress from following you through the rest of your day, a quick yoga practice each morning will instead alter this anxiousness into a more positive perspective. 

But, how does yoga make you feel more positive?

When you exercise, endorphins are released from your central nervous system and pituitary gland and circulate through the blood. The ‘high’ that you feel when you engage in exercise are the endorphins getting to work!

So, if you’re able to begin your day with an endorphin rush rather than let the cortisol control your mood, you will feel more optimistic about the day ahead. 

Just 15-minutes of early morning yoga can help you achieve this amazing benefit, so don’t worry, you don’t need chunks of free time to boost your mood.

#2 Wakes Up Your Body

Doing yoga stretches in the morning helps to wake up your body after a long sleep. So, if you’d like an energy boost each morning, then swap your espresso for a yoga session.  

Yoga flow increases your heart rate and circulates blood around the body, energising you as you’re beginning to come around from tiredness.

It also warms up the muscles that have been lying in the same position for several hours, preparing them for the day ahead. Stretching out your muscles also improves their strength and flexibility which this article will discuss further shortly in a little more detail! 

So, if you’re someone who often feels tense after resting, energising your muscles through movement will keep your body awake for the day to come. However, if you do feel like a morning boost to help you get started, check out our article on the benefits of black coffee here.

#3 Improves Flexibility 

As mentioned, yoga stretches in the morning improves your flexibility over time. 

But how does this happen? Well in short, yoga involves moving into and holding a variety of deep stretches, which in turn improves your flexibility. 

With the nature of the modern world, poor flexibility is common. Many people’s days typically entail sitting at a desk, in the car, or hunched over a gaming console. When you don’t stretch your muscles regularly, they begin to get lazy and settle into a comfortable position, thus resulting in a lack of flexibility and range of motion. 

Now, if you’re new to the world of yoga and feel as though some poses are challenging to hold, don’t worry - over time, this feeling will subside as your flexibility improves. 

You may also want to consider investing in a yoga block to support some of your poses.

In summary, doing yoga first thing in the morning stretches out your muscles, prepares them for the day ahead meaning that over time, you develop a fuller range of motion. 

#4 Improves Strength

Yoga in the morning benefits you by improving your overall strength. 

It is a form of exercise that can be very physically demanding, with some challenging poses that require a lot of body strength to complete. Being able to firstly hold these poses, all the while being able to maintain them, improves your muscular strength.  

There are various poses that help to strengthen different areas of the body. To name a few:

  • Legs: Downward-Facing Dog, Triangle Pose and Bridge Pose
  • Arms: Firefly Pose, Handstand Pose and Peacock Pose
  • Core: Plank Pose, Wheel Pose, Boat Pose
  • Back: Cat-Cow Pose, Child’s Pose and Downward-Facing Dog

Improved strength means that you’ll feel more confident in approaching more challenging poses as you get stronger. Not only that but an improvement in strength makes engaging in daily tasks easier and more efficient.

So, if you’re wondering “why should you do yoga in the morning?” then a great reason is to improve your muscular strength to approach more difficult asanas and daily activities with confidence. 

This could even lead to more sporting activities, such as hitting the weights or resistance machines in the gym. If you want more information on the benefits of strength training read here.

#5 Improved Posture 

Leading on from the previous point, a fantastic by-product of improved muscular strength from early morning yoga is an improved posture. 

Again, if you’re someone who spends a lot of time hunched over a desk, it’s likely that you experience some back pain. This is the muscles in your back becoming tense over time. 

However, regular yoga practice helps to strengthen the muscles in your back and core. This improves your posture as you start to sit and stand taller, thus alleviating the tension that resides in your lower back.

Poor posture can develop into various other problems, such as joint degeneration and spinal dysfunction. So it is all the more reason that you should make regular morning yoga practice a part of your daily routine. Ultimately you’re making a commitment to maintain strong core and back muscles so that your posture remains tall and strong. 

If you’re wanting to target your back and core, there are some specific yoga poses that help shift muscular tension: 

  • Mountain Pose
  • Plank Pose
  • Eagle Pose
  • Cat-Cow Pose

Additionally, since an improved posture is a physical advantage, you can achieve this benefit of yoga in the morning or the evening. So, if you are tight for time in the morning but want an improved posture, evening yoga will still provide the same benefits. 

So if you want to take advantage of one of the fantastic benefits of doing yoga in the morning, be sure to add it into your daily routine - and if you want to find the benefits of good posture, click here!

#6 Improves Your Heart Health

Did you know that doing yoga first thing in the morning can help improve your heart health? 

Generally speaking, any form of physical activity has an array of benefits for the body. So, engaging in morning yoga is super important to do for these reasons. 

As you get your body moving in exercise, your heart rate increases and pumps more blood around the body. Over time, the heart becomes stronger, meaning that this process can happen more efficiently. 

Additionally, the heart is under less pressure to operate, which, over time, lowers your blood pressure. But why is this important?

High blood pressure is one of the major factors affecting those with serious heart diseases such as Coronary Heart Disease (CHD). With this condition, the heart’s blood supply is blocked with fatty substances, meaning that the heart pumping function is hindered.

Sadly, CHD affects 7.6 million in the UK alone and by simply getting up a little earlier in the morning and getting your heart working and body moving, you could potentially make big differences.

So, start slow and incorporate some asanas before your morning coffee tomorrow!

#7 Boosts Metabolism 

Another one of the great benefits of doing yoga in the morning is that it kick-starts your metabolism. 

While your metabolism is responsible for converting the food you consume into energy, many don’t realise that the metabolism also supports your respiratory system, helps to circulate blood, and aids temperature regulation.

It’s super important that your metabolism is all fired up and ready to take on the day. And what better way to do it than a quick yoga session in the morning?  

But, you may be wondering - how does morning yoga boost your metabolic rate? 

Through various asanas, breathing techniques, and meditation, your internal organs are gently massaged. This helps your digestive system to work more efficiently by metabolising minerals and vitamins within your food. 

A faster metabolic rate means that you are able to burn more calories throughout your day, which, in turn, facilitates weight loss - this brings us to our next point! But just before that, check out our blog post if you want some more information on metabolism boosting foods.

#8 Promotes Weight Loss

Did you know that early morning yoga sessions promote weight loss?

Yoga is a form of physical activity that engages a whole range of muscle groups through deep stretches and transitions into various asanas. The more muscles that are engaged within your practice, alongside a boosted metabolism, increase your calorie expenditure. 

Research suggests that regular yoga practice is an effective method for losing weight. These findings in particular reported that many who participated in yoga either found that:

  1. yoga helped them to lose stubborn fat stores
  2. yoga helped them to lose weight despite that not being their intention. 

This is because yoga engages a range of muscle groups, boosts your metabolism and increases your heart rate, all of which contribute towards your calorie expenditure. 

So, if you’re someone who is wanting to be more mindful of the number on the scales but also leads a busy lifestyle, why not consider implementing a yoga practise into your morning? 

#9 Boosted Immune System 

Yoga in the morning benefits you by boosting your immune system. 

As mentioned earlier, light yoga sessions massage your internal organs and prepare you for the day ahead. But, did you know that as well as this, you’re also boosting your immune system?

Your immune system is your body's defence system that protects you from foreign bacteria that pose risks to your health and wellbeing. A large factor of your immune system is the distribution of white blood cells that detect foreign bacteria and fight to ward them off. 

But, how does morning yoga help with this? 

As you engage in your morning yoga flow, your heart rate speeds up, thus pumping greater volumes of blood around the body to all your working muscles and vital organs. Importantly, the blood also carries the all important white blood cells. 

The more white blood cells that are actively being pumped around the body through exercise, the more your body’s defence is alert and ready to keep you healthy and well.

In a nutshell, doing some yoga stretches in the morning promotes a strong blood flow to help transport white blood cells all over the body to keep your immune system prepared to protect you for the day ahead. 

For an extra layer of protection, check out our article on the best immunity boosting foods to incorporate into your diet today.

#10 Activates the Parasympathetic Nervous System 

Why do yoga in the morning? Another key tip to keep in mind is linked to the activation of your parasympathetic nervous system

But, what is this and why is it important? 

Your nervous system is divided into two main parts - the sympathetic and parasympathetic nervous systems. 

The sympathetic nervous system is responsible for eliciting the ‘fight or flight’ response which increases heart rate and alertness. Conversely, the parasympathetic nervous system is responsible for making you feel more relaxed and decreases your heart rate. 

Through various deep breathing and meditation techniques, you’re able to trigger your parasympathetic nervous system by increasing the oxygen supply to your brain. This, therefore, promotes calmness. 

Since this point is a physical advantage, you can achieve this benefit of yoga in the morning or the evening. So, don’t worry if you’re tight for time in the morning as you can still reap this benefit later in the day. 

As mentioned earlier, your cortisol levels (your stress hormone) are naturally higher in the morning. To help reduce this, doing yoga first thing in the morning can help keep you calm before approaching the rest of your day! 

#11 Makes You Happier 

A by-product of regularly activating your parasympathetic nervous system, is a positive increase in happiness.

Yoga is an incredibly calming form of physical activity to start your day, and just like regular practitioners, you too are able to approach other areas of life from a calmer perspective.

Research has been conducted over the years to determine how regular yoga practice affects people compared with those who don’t practice regularly. A study investigated 200 young adults, their ages ranging between 17-27, half of which were regular yoga practitioners and the other half not. 

Each individual was assessed through a questionnaire whereby their happiness and well-being was measured. Those who engaged in regular yoga practice saw higher scores in the happiness criteria compared with those who don’t practice regularly. 

Clearly showing therefore, that regular yoga practise helps you to become a more positive individual overall. It can be an easy misconception that the hour you go to yoga for is the only hour of peace you may get. However, this simply isn't the case, yoga is an investment into yourself so you can approach problems, mishaps and day-to-day life in general with poise and positivity. 

In summary, one of the great benefits of doing yoga in the morning is that it helps you to become a happier individual. This combined with the mental benefits of running could be a great way to stay fit and healthy in the mind and body. 

#12 Get Quality You-Time

Another one of the great benefits of doing yoga in the morning is that you get some quality time by yourself. 

Daily life can be hectic. Whether it be going to work, running errands or looking after your kids - sometimes it can be difficult to find the time to spend time with just you. 

This is where morning yoga is particularly useful. By waking up just 20-minutes earlier than you would normally, you have some time to spend by yourself where you can tune into your mind, body and soul. 

It’s useful to also give yourself some time and space away from external stresses to reflect on what needs to be done that day. This way, you can approach each stage with positivity and confidence.

With morning yoga reducing your cortisol levels, there’s no better reason to begin your day with early morning yoga. This is particularly useful for those who are early risers, it makes for a peaceful morning before the kids or family members wake up.

A sunrise yoga is perfect for peace and tranquility so, maybe try to head for an early night and awaken for the sunrise to practice yoga with the sound of the birds chirping!

#13 Improves Concentration 

Now, leading on from the previous point, if you are someone who has a long list of tasks to do for the day, then did you know that morning yoga sessions can help you to keep focussed and get in the right headspace before starting? 

Allow us to explain! Yoga is an activity that involves remembering a vast number of poses, breathing techniques and meditation styles, it requires you to not only focus on keeping balance in your current pose, but also recognise how you’re going to transition into the next one in a poised manner. 

So what is the relevance of this in connection to our everyday lift you may wonder, well, focussing on your yoga flow practises your ability to concentrate and remember a variety of poses. 

This can be transferred into different daily practices such as remembering everything you need at the supermarket, or creating a mental check-list of everything you need to do throughout the day. 

Everyone wants to make the most out of their day, so doing yoga in the morning benefits you by enhancing your ability to concentrate and focus on tasks for prolonged periods of time.

#14 You Become a ‘Morning Person’

Why do yoga in the morning? Because you become the morning person you always wish you were!

A ‘morning person’ is someone who rises early in the morning and typically uses the extra time to be productive and get jobs done. 

By waking up just an hour earlier than you would normally, you provide yourself the opportunity to get more things checked off your to-do list. It also gives you the chance to have some quality downtime in the evening. 

Some research suggests that morning people are more productive than those who wake up later. They are also shown to be more willing to take action more proactively in situations and make positive changes where needed. 

Now, it’s obviously easier said than done to just wake up an hour earlier, as you’re bound to feel quite tired when you do this.

So, to work towards becoming a morning person, it is important to establish an evening routine to help you fall asleep earlier. This can be having a technology ban so that you’re not exposing your eyes to blue light late at night, having chamomile tea an hour before bed or reading a book. 

Then, begin to set your morning alarm slightly earlier each day. This could be in 10-minute increments, just until your body becomes adjusted to you waking up that bit earlier rather than forcing yourself to wake a whole hour earlier and risking all-day tiredness.

Ultimately, performing yoga first thing in the morning makes you become more of a morning person, which, in turn, makes you more productive. 

 #15 No Need for Caffeine

Doing yoga stretches in the morning is great for boosting your energy levels and preparing you for the day ahead. This means that more often than not, you may not need a caffeine boost to get you through the day.

There are some great yoga poses that are known for their energy-boosting qualities. To name a few: 

  • Upward Salute
  • Low Cobra
  • Upward-Facing Dog

Each of these poses engages a range of muscle groups which energises you more so than other poses, ideal for if you’re wanting to reduce your caffeine intake each morning. 

If this benefit sounds appealing to you, why not consider implementing these yoga poses into your morning routine? If you need some more inspiration on what poses to perform to keep your routine exciting, why not check out our list of the best yoga poses for two people here.

#16 Promotes a Good Night’s Sleep 

With the previous point in mind, the less caffeine that is in your system the more you promote a better night’s sleep. 

Additionally, generally speaking, exercise is fantastic for improving your quality of sleep. This goes for how quickly you fall asleep, how deep you sleep and how long you sleep.

Yoga stimulates a hormone called melatonin. This hormone is released into the body when you begin to get tired and regulates your sleep-waking cycle. 

If you are wanting to get a more restful night’s sleep, you could always do yoga in the morning and the evening to encourage this. A benefit of yoga in the evening is that it uses up all your remaining energy from your day, making you more sleepy before you head to bed. 

Ultimately, working your body through a yoga flow each morning will encourage you to reap these fantastic benefits such as a quiet night's sleep, and in conjunction with all of the other mentioned benefits, we’re sure you’ll be feeling 10/10.

#17 Improves Balance 

Another one of the great benefits of doing yoga in the morning is that it helps to improve your balance. 

Yoga practice typically involves both holding and transitioning into new poses with strength and poise, and of course, to do both of these things requires balance.

If you’re new to yoga, you may find that some poses make you wobble a little here and there but that’s okay. With regular practice in yoga and keeping balanced, you’ll be able to engage in yoga with confidence. 

Additionally, yoga improves your kinesthesia, this is how aware you are of moving various parts of your body simultaneously. This, and balance, go hand-in-hand and are both tested throughout your yoga flow, consistently making you a better yogi. 

A 2014 study investigated the relationship between yoga and balance, and concluded that “yoga is reputed to improve balance and other psychological factors.” Such factors include an improvement upon participants' fear of falling. 

One’s ability to maintain a good balance becomes an increased concern with age. So, in order to prevent balance from being a worry for you, consider implementing a quick yoga flow into your morning. 

#18 Diagnose Tension in Limbs 

Early morning yoga helps you to diagnose tension residing in your limbs. 

Yoga is an extremely calm activity to participate in, allowing you to develop a heightened sense of feeling in your body. Throughout your flow, therefore, you’ll be able to establish exactly where any tension is coming from. 

Moreover, the beauty of yoga is that it helps to alleviate these tensions. This means that you can begin to tailor your flow around where the tension lies to release it through various stretches. 

By diagnosing the tension in your limbs, you’re also reducing the risk of developing chronic tension within your muscles and limbs. This can become an increased concern with age as you’re less able to move your body in ways to alleviate the aches and pains, which is why it is important to identify these issues early on. 

Simply doing yoga first thing in the morning can help you to go about the rest of your day strong and confident. 

If you need some more helpful resources for your yoga practice, read our articles below:

#19 Reduces Migraine Symptoms

Why do yoga in the morning? Well, if you suffer from headaches regularly, you’ll be happy to hear it helps to reduce migraine symptoms!

One of the most common times of day to get a headache is in the morning. This is because you can often wake up dehydrated due to not drinking anything for several hours while sleeping. 

In more serious cases, these headaches can transpire to migraines. Migraines are episodic headaches that are more intense than normal headaches, and can be accompanied by blurred vision, difficulty talking and nausea. 

But, how does a morning yoga flow help to alleviate these symptoms? 

As you engage within physical activity, an increase in blood flow reaches the brain. This helps the brain to function more efficiently and reduces migraines from developing. 

A 2020 study examined the practice of yoga as a means of relieving headache symptoms. It concluded that yoga can improve headaches duration and pain intensity in patients who suffer from tension headaches.

Additionally, yoga is a calming form of physical exercise, ideal for when you have a headache. Other exercise methods such as cardio or HIITs can make your headache worse due to the high impact, jumping motion, which is why yoga is a great go-to for if you have a headache but want to get a workout in.

So, if you’re someone who experiences headaches and/or migraines, then doing yoga stretches in the morning can help to reduce these symptoms, ensuring that you approach the remainder of your day pain-free and confident. 

#20 Improves Your Skin 

Another one of the fantastic benefits of yoga in the morning is that it improves the appearance of your skin.

Inverted yoga poses mean that a greater volume of blood and oxygen reach your face and skin. As the blood cells reach your skin cells, harmful toxins are discarded which promotes more radiant looking skin.

Some examples of inverted yoga poses that you could try out to benefit from this are: 

  • Dolphin Pose
  • Downward-Facing Dog
  • Hand/Headstands

However, it is important to remove any make-up before your yoga flow. An increased body temperature causes sweat to mix with your make-up and settles into your pores. This increases the chance of breakouts. 

Moreover, as your body temperature increases through exercise, your pores expand and secrete sebum; a waxy substance that removes dirt from your pores. Yet if your pores are clogged with make-up, this process is hindered. 

So, if you’re wondering why you should do yoga in the morning, getting your body moving before you apply your make-up means you could have more radiant, glowy skin. 

#21 Improves Your Relationships 

Morning yoga practice is great for benefiting your relationships for a number of reasons. 

When attending a yoga class, a whole group of people come together to meditate and flow. During this time, you’re able to interact with your fellow yogi’s and your yoga instructor to build relationships with them. 

Additionally, taking a yoga partner with you to these classes can also enhance the relationship that you have with them. Whether it be a friend, family member or partner, why not consider heading down to a morning yoga flow to begin your day and strengthen the relationship you have? 

Yoga can also improve the relationships that you have outside of your yoga flow. Regular practice assists you in becoming a more positive, grounded and calm individual which can only positively affect the relationships you have with others.

The more endorphins that you release through your morning yoga flow, the happier you will be in being around your family, friends and colleagues for the remainder of the day. 

So, while you may be curious as to the benefits of doing yoga first thing in the morning, knowing it also benefits the people you surround yourself with is another great incentive to get started. 

Find the best yoga challenges for two people here in our article to see your friendships with fellow yogi’s bloom!

#22 Reduces Arthritis Symptoms 

Doing yoga in the morning benefits you by alleviating the symptoms of arthritis. 

Arthritis is a condition that causes inflammation in the joints. Over 10 million people in the UK alone are affected by arthritis. 

Those who have arthritis are encouraged to engage in yoga as it helps to relieve tension within their joints and enhance their range of motion. 

Research has been conducted to evaluate the effects of yoga upon those with rheumatoid arthritis. This kind of arthritis primarily affects the hands, feet and wrists and is common among older people. 

The study reported that after just 8-weeks of consistent yoga practice, patients with rheumatoid arthritis felt less pain and had better physical functions than before. 

The yoga poses that proved to be the most effective were Standing Pose, Floor Pose and Sitting Pose, which assisted patients in either discontinuing or reducing their medication!

Further, yoga stretches in the morning help to reduce symptoms of arthritis to enable patients to go about their daily activities efficiently, so if you suffer from arthritis try out some stretches but don't forget to consult your doctor first to get clearance.

#23 Boosted Motivation for the Day Ahead

Last but certainly not least, doing yoga stretches in the morning is super beneficial for giving you a boost of motivation for the day ahead. 

Feeling happier from the endorphin rush and feeling that bit more productive than you would normally, both contribute towards you feeling motivated and raring to get the day going. 

Whether it be you have a full day planned at work, with family or have a list of errands you need to complete, early morning yoga can put you in the right headspace before tackling anything!

So, if you would like to reap these amazing benefits of yoga in the morning, ensure that you implement a quick flow before starting your day. 

Next up, we have a guide on everything you need to know about starting yoga in the morning for beginners! 

How To Start Yoga in the Morning

If you’re someone who’d like to reap all of the 23 amazing benefits listed above but isn’t sure how, don’t worry as we have some tips and tricks to consider before starting yoga in the morning for the beginners out there.

  • Establish A Time: It may be worth establishing a time that you engage in your yoga flow so that you can prepare yourself beforehand. This also helps you to turn your morning session into a habit, helping to maintain the benefits listed above. 
  • Start Off Light: The best way to get into the habit of doing yoga every day is to start off steady. If you’re new to yoga, you may find that doing a flow each morning is a little too much. So, why not consider promising yourself that on 3-days of the week, you’ll engage in a flow? That way, you can gradually increase the amount you practice in a sustained manner. 
  • Get The Equipment: One of the beauties of yoga is that you don’t need loads of equipment. All that is needed is a yoga mat and potentially a yoga block. Yoga blocks are useful if you’re new to yoga and/or want to improve upon your flexibility. Blocks help to stabilise you and make certain poses that are a little bit easier and slightly less of a reach. 
  • Hydrate: Before you get your yoga pants on and start your flow, it’s important to hydrate - especially in the morning. There’s every chance that you haven’t provided your body with any water for several hours, so make sure that you rehydrate your body before starting your flow. Yoga can get sweaty, so don’t risk feeling dizzy and having to cut your flow short because of dehydration. 

Beginner Yoga Poses

Here are some poses that you could begin implementing into your morning flow: 

Cat-Cow Pose:

A good dynamic yoga pose for strengthening the back and core.

  1. Start by getting on your hands and knees on your yoga mat. Make sure that your knees are below your hips and your wrists, elbows and shoulders are aligned and look down to the floor.
  2. Next, slowly round your back towards the ceiling, while edging your chin towards your chest but not letting them touch. Hold this position for 2 seconds.
  3. Slowly move back to the starting position and hold for a further 2 seconds.

Repeat for 10 repetitions, breathing deeply while you do. 

Cobra Pose:

This is a good stretch for opening up the chest and stretching the shoulders.

  1. Lie on your yoga mat on your front with your legs stretched back, and the top of your feet resting on the floor. 
  2. Position your hands under your shoulders, palms down. Tuck the elbows back into your body and slowly press through the palms, lifting your upper body upwards while keeping your legs still. 
  3. Straighten the arms to lift your chest up off the floor and feel a stretch in your lower back, shoulders and chest. Keep pushing upwards until your arms are fully extended at the elbow. 
  4. Hold this position between 15-30 seconds, breathing deeply and rhythmically. 
  5. To get back to the starting position, bend at the elbows and through the support of your arms and shoulders, slowly move your check back down to the floor. 

Do the cobra pose for 5 repetitions. 

Child’s Pose: 

This pose stretches your lower back and inner thighs. 

  1. While kneeling on the floor, sit on your heels with your feet touching one another. Separate your knees as wide as your hips. 
  2. Slowly lay down your upper body in between your thighs, your torso moving towards your yoga mat. You can do this by walking your hands out in front of you as far as you can where it feels comfortable. You should feel a stretch in your inner thigh and back as you do this. 
  3. At the point that you’ve reached as far forward as you can, relax your shoulders by opening them up. Slowly rest your forehead onto your yoga mat. Ensure you maintain deep breathing as you find comfort in your stretch.
  4. Maintain the pose for 1-2 minutes. 
  5. To come back to your starting position, bend your arms at the elbow slightly as you begin to walk your hands back towards your hips, pushing the weight of your upper body through the base of your hands. 

If you want to learn more about specific kinds of yoga, why not read our article on Yin Yoga: Everything you need to know here.


Should I Do Yoga in the Morning or at Night? 

If you’re wanting to begin reaping these amazing benefits, you may be wondering whether it is best to do yoga in the morning or at night. 

Doing yoga in the morning means that you can utilise the benefits of beginning your day more positively and productively, where you may not have time to properly reap these benefits should you do your yoga flow at night. 

However, that isn’t to say that yoga at night is ineffective. You may find that a night-time yoga flow helps to improve the quality of your sleep more so than in the morning. 

Ultimately, it is entirely up to you whether you do yoga in the morning or at night. You will simply benefit from more of the points made above if you opt for the morning. 

How Long Should I Do Yoga in the morning? 

If you’re wanting to reap the amazing benefits of morning yoga, you may be wondering how long to practice for.

Anything between 15-30 minutes is enough time to begin reaping these amazing benefits. Obviously, the longer that your flow is, the quicker you’ll begin to notice these benefits, however, that isn’t to say that just 15 minutes isn’t enough.

We all have busy schedules, so don’t feel as though you have to spend hours on the yoga mat each morning to benefit from your flow. As long as you energise the muscles and pump the endorphins around your body, you’ll feel as though you can conquer anything that challenges you in the day ahead!

So, now we have the perfect guide on everything you need to know about starting yoga in the morning for you beginner yogis! You now know some basic poses, tips and tricks and the amazing benefits you can begin to take advantage of for the amount of time that suits you, and your schedule best. 

Does Yoga Burn Belly Fat?

Generally speaking, any form of physical activity can help you to lose weight - yoga included. 

This is achieved through engaging a range of muscle groups, increasing your heart rate and pumping greater volumes of blood around the body, these all burn calories. 

Regular yoga practice can help to shift stubborn fat stores, and belly fat is often considered to be a challenging place to lose weight, particularly for women. However, yoga can certainly help!

If you’re wanting to lose weight, then you must ensure that each day you’re in a calorie deficit. This means that you are to burn more calories than you’re consuming, and a morning yoga flow can help you achieve this with enough time, effort and a balanced diet. 

Before You Go

There we have OriGym’s favourite benefits of yoga in the morning, from improving your balance and flexibility to ensuring that you start the day right, by now you should know that performing yoga in the morning benefits you in more ways than one. 

If you’re new to the world of yoga, consider referring back to the beginner yoga poses to start off your journey. Once you feel more confident with these, you can begin working towards more challenging poses to optimise your flow.

But just before you leave us, if you are interested in health and fitness and think you can make a career out of it, why not check out our diploma in personal training here? Or, feel free to sift through all of our fitness courses here in our downloadable course prospectus!


  • Ross, A., Brooks, A., Touchton-Leonard, K. and Wallen, G., 2016. A Different Weight Loss Experience: A Qualitative Study Exploring the Behavioral, Physical, and Psychosocial Changes Associated with Yoga That Promote Weight Loss. Evidence-Based Complementary and Alternative Medicine, 2016, pp.1-11.
  • Horvath, J. and Meldrum, E., 2020. A positive power: ‘Yoga makes me happier and calmer’. Dental Nursing, 16(6), pp.270-271.
  • Randler, C., 2009. Proactive People Are Morning People1. Journal of Applied Social Psychology, 39(12), pp.2787-2797.
  • Jeter, P., Nkodo, A., Moonaz, S. and Dagnelie, G., 2014. A Systematic Review of Yoga for Balance in a Healthy Population. The Journal of Alternative and Complementary Medicine, 20(4), pp.221-232.

Written by Emily Evans

Content Writer & Fitness Enthusiast

Emily studied English Language and Literature at the University of Sheffield, graduating in 2021 with a 2:1 BA honours degree. Alongside her degree, she also gained experience in student publication as Forge Press’ Lifestyle Editor and Deputy Editor for Post-Production. This is where her love for content writing stemmed from, which also led her to OriGym. Outside of her work, Emily will either be found on a long hike, at the gym or making a mess trying new healthy recipes in her kitchen!

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