Weekly 30-Minute Full Body Morning Yoga Routine w/PDF

Full Body Morning Yoga

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 lifeInternational 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.

Program Summary

Suggested Program Duration10-12 weeks
Workout LevelBeginner to Intermediate
Target GenderMale and Female
Equipment NeededYoga Mat
Program GoalImprove 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.


1Reclining TwistStay in the twisted position for 8-10 seconds on each side.
2Cat-CowHold in cat and cow pose for 6-8 seconds each.
3Child’s PoseKeep your torso stretched out for 15-20 seconds.
4Downward-Facing Dog PoseBreathe deeply as you hold for 5-10 breaths.
5Standing Forward BendKeep your torso bent for 5 to 10 seconds.
6Chair PoseStay in a chair pose for 10 seconds.
7Warrior 1Pause for 10 seconds on each side.
8Warrior Pose IIHold your body on each side for 15 seconds
9Superman PoseLying on your stomach, raise your arms in front of you and pause for 10 to 15 seconds.
10Side Plank PoseHold your body on each side for 15 seconds


30-Minute Full Body Morning Yoga Routine
NumberExerciseActivity time
1Child’s Pose15-20 seconds
2Downward-Facing Dog Pose10-15 seconds
3Forearm Plank Pose30-45 seconds
4Cobra Pose15-20 seconds
5Seated Heart-Opener15-20 seconds
6Standing Forward Bend15-20 seconds
7Low Lunge15 seconds/side
8Triangle Pose10 seconds/side
9Locust Pose10-15 seconds
10Open Triangle10 seconds/side


NumberExerciseActivity time
1Neck and Shoulder Stretches15-20 seconds
2Cat-Cow Pose5 seconds/movement
3Thread the Needle Pose (Parsva Balasana)15 seconds on each side
4Bird Dog Pose10 seconds on each leg
5Standing Forward Bend Pose10-15 seconds
6Chair Pose10-15 seconds
7Eagle Pose (Garudasana)10-15 seconds
8Bridge Pose 10-15 seconds
9Seated Forward Fold Pose10-15 seconds
10Reclined Spinal Twist Pose10 seconds/side


NumberExerciseActivity time
1Standing Quad Stretch15-20 seconds
2Upward Salute5 seconds/movement
3Standing Forward Bend15 seconds on each side
4Lunge with Spinal Twist10 seconds on each leg
5Side Lunge10-15 seconds
6Warrior II10-15 seconds
7Supine Spinal Twist5 reps, 5 seconds/side
8Single-leg Hamstring Stretch10 seconds/side
9Locust Pose10-15 seconds
10Pyramid Pose10 seconds/side


NumberExerciseActivity time
1Warrior I15-20 seconds
2Downward Facing Dog5 seconds/movement
3Garland Pose15 seconds on each side
4Cobra Pose10 seconds on each leg
5Seated Heart-Opener10-15 seconds
6Low Lunge 10-15 seconds
7Extended Side Angle10 seconds on each side
8Glute Bridge10-15 seconds
9Cobra Pose10-15 seconds
10Bird Dog Plank10 seconds/side
Morning Yoga Routine


NumberExerciseActivity time
1Child’s Pose with Reach15-20 seconds
2Cat Cow Pose5 seconds/movement
3Head to Knee Pose15 seconds on each side
4Knee-to-Chest Stretch10 seconds/side
5Warrior I10 seconds on each leg
6Plank Pose30-45 seconds
7Lunge with Spinal Twist15 seconds on each side
8Warrior III10-15 seconds
9Camel Pose10-15 seconds
10Upward Facing Dog10-15 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


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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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