30 energizing Hatha yoga postures to start the day off right

By Anita Parker – on in Health
Are you unable to function without your morning coffee? These energizing Hatha yoga postures will help you start your day properly.

Too often our alarm clock rings and our only desire is to press snooze and resume our dreams where we left them. To make us want to get out of bed and start the day off on the right foot without having to rely on coffee, adopt this little morning routine that feels good. Around ten minutes are enough to perform this simple sequence of 30 energizing Hatha yoga postures ideal for a gentle awakening and a dynamic start to the day.


Child’s pose

Kneel down and make sure your big toes touch. Then, spread your knees apart and stretch your upper body between them, taking care to stretch out your arms well. Be careful not to bring the shoulders back towards your ears. Take a deep breath and hold the posture for a few minutes.



In a fluid movement, raise your body calmly and stand on all fours. Take care to separate your feet and bring your knees closer together. Distribute your weight evenly over your four supports and keep your head straight, looking down.


Cat pose

Without moving your hands or legs, push into your arms to round your back. Contract your abdomen and drop your head by bringing your chin towards your chest.


Cow pose

Always in a fluid movement, perform the reverse movement of the previous posture. Raise your head and chest to the sky, bending your back in an incurvated way. Look up, taking care not to tighten up and lift your shoulders.

Downward facing dog

Curl your toes first and then move your hands a few centimetres forward. Then push into the ground to raise your hips to the maximum. Keep your weight in your hands and remember to keep your fingers spread out. Be careful not to bend your back or tighten your shoulders. Your legs may be slightly bent, but try to bring your heels to the floor.

Forward fold

Move your feet closer to your hands. Keep them shoulder-width apart, place your hands on each side and lean forward. Place your weight in your heels and bend your knees slightly if necessary.

Halfway lift

Rise partially so that you form a 90-degree angle with your legs and back. Keep your back straight. Touch the floor if you can or rest your hands on your shins. Take a deep breath.


Stand up. Raise your hands towards the sky, they must be aligned with the width of your shoulders. Avoid raising your shoulders towards your ears and to stick out your buttocks.

Side stretch

While keeping your weight evenly distributed in both legs, lean slightly to one side, then return to the centre and repeat the movement on the other side. Keep your abs tight and remember to breathe.

Mini backbend

Return to the centre and make sure your feet are firmly anchored to the ground. Keeping your stomach muscles well activated and head straight, open your chest to the sky without pushing your hips forward. Be careful to respect your limits and not to bend your back too much.


Then lean forward and get in plank position. Observe your shoulders and make sure not to tighten them, do not drop your hips to the ground or lift them too high.

Low cobra

Lie on your stomach and place your hands on either side of your rib cage. Keep your elbows tight and lift your chest slightly up. Keep your head straight and look down.

Downward facing dog wth leg lift

Get back into the downward facing dog posture, but this time lift one leg up in the air. Be careful to keep your hips in line and not to turn your pelvis. Repeat with the other leg.

Low lunge

Place one leg in front of the other to take the position of a front lunge. Be sure to form a 90-degree angle with the bent leg and keep the back leg strong and straight. Keep your hands on the ground on either side of your front foot or, if you can, raise your arms up. Repeat with the other leg.

Warrior II

Place the heel of the rear leg on the floor perpendicular to the front foot. Keep the back leg straight and strong and the front leg at a 90-degree angle. Raise your torso up if your hands are on the ground or simply lower your arms if your hands are raised to the sky. Then open your torso and stretch your arms to form a horizontal line. Repeat on both legs.

Extended side angle

Staying in the Warrior II position, lower your torso so as to place your hand on the same side as the front leg inside your foot. Be careful not to change anything with your legs. Stretch your arm towards the sky and turn your head up. Repeat on the other side.

Reverse warrior

Raise your torso and bring your hand from the ground to the sky, leaning your torso back. Put the second arm, the one not in the air, on your back leg. Repeat on the other side.

Side plank

Return to the ground and get into the side plank position. Be careful not to drop your hips to the ground. Repeat on both sides and remember to breathe.


Get back into a normal plank position, but this time keep your elbows close to your body and bend them at 90 degrees. Keep your body straight, your abdominals engaged and your eyes facing the ground.

Upward facing dog

Place the top of your feet on the ground and push into your hands to extend your elbows and raise your chest to the sky. Stay off the ground and try not to put your hips on the floor.

Chair pose

After upward facing dog, get back on your feet and get into the chair pose. Extend your arms up to shoulder width. Be careful to keep a reasonable angle, do not lean the torso too much forward and look forward.

Prayer twist

Then join your hands to the front of your chest and turn your torso. Place the opposite elbow outside your thigh on the side where you are twisting. Then repeat in the other direction.

Tree pose

Still breathing deeply and in a clear and fluid movement, assume the tree pose. If it is too difficult to put your foot inside your thigh, place it at calf level. Repeat on both sides.

Horse pose

Then spread your legs and open your knees to a 90-degree angle on both sides. Put your hands on them or place them in the air by bending your elbows up, also at 90 degrees.

Wide legged forward fold

Keep your foot space, but unbend your knees. Tilt your torso forward as far as possible. Put your hands on the floor or drop them forward if you are flexible enough.

Camel pose

Get down on your knees and, taking care not to push your hips forward, bend your back backwards. If possible, put your hands on your heels or place them just above your buttocks for an easier variant.

Seated forward fold

Sit with your legs forward. Without bending them, carry your torso as far forward as possible. Place your torso on your legs if possible. Otherwise, put your hands on your shins and pay attention to your breathing.

Boat pose

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Then lean back so you can balance on your buttocks. Raise your legs straight or bend them 90 degrees for an easier variant. Place your outstretched arms on either side of your legs.

Seated twist

Return to a seated position and bend one leg over the other. Then twist with your upper body, bringing your chest to the side of the bent leg. Place the opposite elbow on the same leg. Repeat on both sides.

Easy pose

Cross your legs, put your hands on your knees, keep your torso straight, shoulders back and relax your whole body, you’re done!


This sequence may seem complicated at first, but with a little practice, it will become easy to reproduce. It will quickly become part of your morning routine to start the day off on the right foot.

Cover photo credit: _3yoga/Instagram

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