From improving flexibility, balance, and cardiovascular health to reducing stress, blood pressure, and inflammation, yoga has numerous health benefits.1 Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase the quality of life. International Journal of Yoga. 2011;4(2):49-54. doi:10.4103/0973-6131.85485
You can do myriad yoga poses to work on your entire body. However, you need a well-designed workout routine to train in an organized manner and achieve the best outcomes.
I’ve shared a weekly 30-minute full body morning yoga routine with PDF in this article.
So, if you’re looking for an easy-to-follow and effective morning yoga workout program, you can check this program.
|Suggested Program Duration||10-12 weeks|
|Workout Level||Beginner to Intermediate|
|Target Gender||Male and Female|
|Equipment Needed||Yoga Mat|
|Program Goal||Improve overall fitness, from physical to mental health.|
30-Minute Weekly Full Body Morning Yoga Routine
- Perform as many rounds as possible in thirty minutes.
- You can take a little rest between exercises.
- You can make desired changes in this program. For example, you can substitute exercises that are challenging for you to perform with exercises that match your fitness level. Here is an ultimate list of stretching exercises you can integrate into this routine.
|1||Reclining Twist||Stay in the twisted position for 8-10 seconds on each side.|
|2||Cat-Cow||Hold in cat and cow pose for 6-8 seconds each.|
|3||Child’s Pose||Keep your torso stretched out for 15-20 seconds.|
|4||Downward-Facing Dog Pose||Breathe deeply as you hold for 5-10 breaths.|
|5||Standing Forward Bend||Keep your torso bent for 5 to 10 seconds.|
|6||Chair Pose||Stay in a chair pose for 10 seconds.|
|7||Warrior 1||Pause for 10 seconds on each side.|
|8||Warrior Pose II||Hold your body on each side for 15 seconds|
|9||Superman Pose||Lying on your stomach, raise your arms in front of you and pause for 10 to 15 seconds.|
|10||Side Plank Pose||Hold your body on each side for 15 seconds|
|1||Child’s Pose||15-20 seconds|
|2||Downward-Facing Dog Pose||10-15 seconds|
|3||Forearm Plank Pose||30-45 seconds|
|4||Cobra Pose||15-20 seconds|
|5||Seated Heart-Opener||15-20 seconds|
|6||Standing Forward Bend||15-20 seconds|
|7||Low Lunge||15 seconds/side|
|8||Triangle Pose||10 seconds/side|
|9||Locust Pose||10-15 seconds|
|10||Open Triangle||10 seconds/side|
|1||Neck and Shoulder Stretches||15-20 seconds|
|2||Cat-Cow Pose||5 seconds/movement|
|3||Thread the Needle Pose (Parsva Balasana)||15 seconds on each side|
|4||Bird Dog Pose||10 seconds on each leg|
|5||Standing Forward Bend Pose||10-15 seconds|
|6||Chair Pose||10-15 seconds|
|7||Eagle Pose (Garudasana)||10-15 seconds|
|8||Bridge Pose||10-15 seconds|
|9||Seated Forward Fold Pose||10-15 seconds|
|10||Reclined Spinal Twist Pose||10 seconds/side|
|1||Standing Quad Stretch||15-20 seconds|
|2||Upward Salute||5 seconds/movement|
|3||Standing Forward Bend||15 seconds on each side|
|4||Lunge with Spinal Twist||10 seconds on each leg|
|5||Side Lunge||10-15 seconds|
|6||Warrior II||10-15 seconds|
|7||Supine Spinal Twist||5 reps, 5 seconds/side|
|8||Single-leg Hamstring Stretch||10 seconds/side|
|9||Locust Pose||10-15 seconds|
|10||Pyramid Pose||10 seconds/side|
|1||Warrior I||15-20 seconds|
|2||Downward Facing Dog||5 seconds/movement|
|3||Garland Pose||15 seconds on each side|
|4||Cobra Pose||10 seconds on each leg|
|5||Seated Heart-Opener||10-15 seconds|
|6||Low Lunge||10-15 seconds|
|7||Extended Side Angle||10 seconds on each side|
|8||Glute Bridge||10-15 seconds|
|9||Cobra Pose||10-15 seconds|
|10||Bird Dog Plank||10 seconds/side|
|1||Child’s Pose with Reach||15-20 seconds|
|2||Cat Cow Pose||5 seconds/movement|
|3||Head to Knee Pose||15 seconds on each side|
|4||Knee-to-Chest Stretch||10 seconds/side|
|5||Warrior I||10 seconds on each leg|
|6||Plank Pose||30-45 seconds|
|7||Lunge with Spinal Twist||15 seconds on each side|
|8||Warrior III||10-15 seconds|
|9||Camel Pose||10-15 seconds|
|10||Upward Facing Dog||10-15 seconds|
Results You Can Expect After 12 Weeks
If you follow the program constantly, you can expect the following benefits after the three months:
- You’ll be more flexible.
- You will have better control over your body balance.
- Your muscles will be stronger than they were before starting this routine.
- You’ll be able to perform better during physical activities, such as running and jumping.
- Your sleeping quality and quantity may improve.
- You’ll be more aware of your body and your inner self.
Download The Full Body Yoga Routine PDF
You can download this pdf to keep it handy.
Related: 15-Minute Daily Stretching Routine
- 1Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase the quality of life. International Journal of Yoga. 2011;4(2):49-54. doi:10.4103/0973-6131.85485