Yoga and Meditation 6 MIN READ 194 VIEWS January 26, 2023

Best Morning Stretches That You Should Try

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

Morning Stretches

Your day can be more productive and purposeful if you start it with an energised mind and body. Beginning your day with a few morning stretches can keep you energised the whole day. You can feel refreshed even without a morning coffee if you follow a 10-minute routine comprising simple flexibility exercises.

Practising early morning stretching provides a range of benefits. It relaxes your muscles, boosts energy, lowers stress, and improves mobility, focus, and alertness. All of which are required to support a busy schedule. In the present scenario where most of us spend long hours on a computer, morning stretches should be an invariable inclusion to counter the effects of working long hours on a computer.

Morning Stretches to Ease the Day

Here are a few morning yoga flexibility stretches that can shake you out of the lethargic feeling:

1. Child’s Pose

This therapeutic pose helps stretch your spine, thighs, pelvis and hips which are generally tight in the morning. If your posture has been wrong while sleeping, this pose can really help. It is one good way to start your day on a healthy and positive note.

You need cushioning for your knees while performing this stretch. Do this stretch on a yoga mat or a carpet.

  • Begin from a kneeling position.
  • Raise your arms above the head.
  • Slowly move your arms down, stretching forward until your torso and palms are on the floor or as close to the floor as comfortable.
  • Push your hands forward away from your body as far as you can reach. Keep your shoulders relaxed.
  • Stay in the position for 4 to 5 seconds. Take deep breaths while in position.

2. Cat to Cow Stretch

This combined pose eases the circulation of spinal fluid. This will enable torso and back stretch, lubricates the spine, and gently massages the abdominal organs.  This is one of the best morning stretching exercises that will keep you active throughout the day.

  • Get down on all fours.
  • Shift the weight of your torso on your arms. The arms should be shoulder-width apart.
  • As you inhale, lower your belly.
  • Arch your back keeping your shoulders rolled back and down.
  • Look slightly upward towards the ceiling.
  • As you exhale, press your hands into the ground and round your upper back.
  • Continue to arch while inhaling and round while exhaling.
  • Repeat this for 4 to 5 breaths.

3. Downward-Facing Dog Stretch (Mukha Svanasana)

This is one of the perfect morning stretching exercises. It works both on your mind and body. It energises your body while calming your mind, and almost resets the nervous system.

The stretch is one good remedy for sciatica and to lower fatigue. It is good for people with back issues.

This pose works on your shoulders, wrists, core, and arms and stretches your spine, calves, and hamstrings. It is almost a full-body stretch.

  • Get down on all your fours.
  • Keep your toes firm and lift your knees off the floor while exhaling.
  • Keep your elbows and knees straight.
  • Stretch your arms forward to keep your upper body leaning towards the front.
  • Lift your hips as much as you can to give your body a V-shape.
  • Press your arms on the floor. Your inner arms should be touching your ears while stretching your neck.
  • Now face inwards and look at your navel.
  • Be in the position for a few seconds and then lower your body and knees to come back to the starting position.

4. Warrior Pose I (Virabhadrasana-I)

This is a standing pose and is considered a power pose. It improves focus and enhances the flexibility of your hips. It energises the whole body and gives you immense confidence.

This pose works on your back, arms, legs, shoulders, and ankles. It opens up your lungs, chest, and hips and improves blood circulation.

  • From the downward-facing dog position, step your right foot forward. Your toes and fingertips should be in line. Then shift your foot slightly to the right.
  • Bend your front knee up to 90 degrees. Your thighs should be almost parallel to the ground, your knees layered over your ankle and your right outer hip fixed back.
  • Point your left heel to the floor so that your left foot forms a 45 degrees angle to the side of the mat.
  • Align your left heel with your right heel. You can also place the feet slightly apart for better balance.
  • Press your left thigh bone back to keep your knees straight.
  • Inhale and raise your torso and reach up with your arms keeping your hands shoulder-width apart and palms facing each other.
  • Allow your shoulder blades to open out and up away from your spine and towards your outer armpits.
  • Rotate your biceps back. Firm your triceps into your midline.
  • Bring your palms together and look up at your thumbs.
  • Keep pressing your left thigh bone back while releasing your tailbone towards the floor.
  • Draw your lower belly back and up away from your right thigh.
  • Hold the position for 5 to 10 breaths.
  • Release your hands to the floor, step back to the downward-facing dog position and repeat on the other side.

5. Mountain Pose (Tadasana)

This is one of the best morning stretches that can help your posture to a great extent. The rest of the yoga stretches can be easily performed if you do this pose right.

This is one of those flexibility exercises that work on multiple muscles. It works on your legs, torso, arms, and core. This stretch engages the arches of your feet as well.

  • Stand straight with your feet slightly apart.
  • Your weight should be balanced on both your feet.
  • While inhaling, raise your arms above your head. Keep your fingers interlocked with palms facing upwards.
  • Raise your shoulders up towards your ears and exhale.
  • Roll your shoulders back and down your spine, opening your chest and straightening your posture.
  • Keep all your muscles in your face including your tongue relaxed.
  • Relax your eyes and keep your gaze steady.
  • Come back to your normal position and relax.

Stretches That Can be Done on the Bed

If you prefer performing the morning stretches and getting out of bed relaxed and active, here it is. Follow the stretches given below for an active, focused, and energetic morning.

1. Knees to Chest Stretch

  • Lie flat on your back.
  • Bring one knee to your chest.
  • Hold on to the position by clasping the knee with your hands or arms
  • You should be able to feel a good stretch in your lower back.
  • If you are comfortable you can do this stretch by bringing both knees to the chest at the same time.

2. Cobra Stretch

  • Lie on your stomach.
  • Place your hands flat below your shoulders.
  • Tuck your elbows in by your sides.
  • Gently raise your headband chest keeping your hips and groin on the bed.
  • You can go a little deeper by lifting your tummy also off the bed if you are comfortable.
  • Relax your shoulders and neck.
  • Hold the stretch for 15 to 20 seconds.
  • Gently lower back down to start position.

Once you feel awake, you can sit up on the bed and do the rest of the stretches given below.

3. Upper Back Stretch

  • Sit on the edge of your bed with your feet flat on the ground.
  • Interlock your fingers and reach forward bending from your middle back.
  • Stretch your hands forward at shoulder level.
  • You should feel the stretch between your shoulder blades.

4. Shoulder Stretch

  • Relax your shoulder blades back and down.
  • Reach one arm across your body.
  • Use the other arm to deepen the stretch.
  • Hold on for 15 to 20 seconds and repeat on the other side.

5. Neck Stretch

  • Relax your shoulders.
  • Gently move your left ear towards your left shoulder with your left arm.
  • Stretch only to the extent you can.
  • Hold the position for 15 to 20 seconds and repeat on the other side.


The morning routine to feeling awake is different for all of us. Some may feel fresh with a hot cup of coffee, some with meditation and some with a workout.
Incorporating a few morning stretches can make a lot of difference to how you feel upon waking up. Give yourself some ‘me time’ in the morning to stimulate your brain, muscles, your whole body and your focus. You can feel refreshed and awake even without that hot cup of coffee.

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