30-Minute Morning Yoga Workout Routine for Beginners


Start your morning with this 30-minute yoga workout sequence. Best and easy yoga workouts for beginners to start a healthy day and improve flexibility.Credit: Freepik

Just 30-minute yoga sequence to recharge your body…

What you do if all you have is 30 minute to get in shape every morning?

Will go to the gym? Running? Or Walk?

Well! To log in these workouts, you must have more time.

But is there any other that can tone your body in just 30 minutes?

For this reason, we planned this 30-minute morning yoga workouts to make your every muscle work actively.

This 30-minute yoga workout will tone your buttocks, firm your chest, trim your belly and slim down your legs.

And most important, these are perfectly easy pose for beginners to practice at home. 

A beginner should always start their workout session slowly and easy. After gaining some strength and flexibility, you can switch to the advanced yoga sequence for higher benefits. 

Now, let’s get into preparation…

How To Prepare For 30-Minute Yoga Workout?

If you workouts in the morning, then these few things you need to take care of –

  • Make sure your stomach is clean.
  • Wear loose, light and comfortable clothes.
  • Start your session where air circulation and light is perfect.
  • Keep a water bottle nearby to hydrate your body in-between.
  • Also, keep a timer to track the duration for every pose.

Now let’s get into this 30-minute yoga workouts sequence to stay active throughout the day. 

1. Mountain Pose: 2-Minute

A 30-minute yoga morning workouts to start your morning active and healthy. easy to do yoga pose for beginners. Mountain pose to start your yoga session. Credit: Freepik

Mountain pose is the basic standing pose or you can say the very first pose beginners should start with.

You just need to stand straight with a stretched body.

Level: Beginner level hatha yoga 

Strengthening Benefits: Knee, thigh, and ankle

Breathe: Take a deeper breath for 2 minutes.

How To Practice:

  • Enter in this pose by standing with feet together (toes touching, heels slightly apart).
  • Lift your thighs, knees cap without hardening your lower belly with the elongated spine.
  • Push your body in an upward direction. Imagine a line of energy all the way up along your inner thigh to your groins, and from there through the core to torso, neck, and head, and then out through head.
  • Press your shoulder blades into your back and widen them across and release them down your back.
  • Keep your stomach inside, core lifted and head straight.

Its base of all standing pose and allows your body and consciousness to integrate.

2. Standard Forward Bend: 2-Minute

Just 30 minute yoga workouts session for every morning. Best and easy yoga poses for beginners to start a day healthy. Standing forward bend yoga pose for beginners. Yoga workouts routine. Credit: Freepik

Now, slowly from mountain pose entered into standing forward bend.

This move relax your spines and back muscles. When you bend down, the whole tension goes to back to improves flexibility and strength.

Level: Beginners

Benefits: Rejuvenate your mind, relax your nerves, strengthen thighs, knees, relieve neck and back pain, improve posture, and enhance flexibility.

Breathe: Take 15-20 long breath

How To Practice:

  • Starting from mountain pose, bend slowly from your hip joints (not waist) to reach toes.
  • If you’re unable to touch the ground with your hands, cross your forearm and hold your elbows until you attain flexibility.
  • If you’re moderately flexible, try to grip the back of your ankle and bring your head to touch your knees.
  • But, if your flexibility is above average, you may rest your palms on the mat and try to reach your head below the knee.
  • Inhale while coming back to your starting position and exhale to relax.

Tip: You can also relax in-between this 2 minutes session with an interval of 10-20 seconds and then start again.

But if you feel pinpoint pain during practicing this pose, then immediately stop and seek doctor advice.

3. Cat-Cow Pose: 5-Minute

A 30-minute active yoga workouts for every morning. These yoga workouts sequence will toned your buttocks, trim belly and slim down your legs. Easy yoga workouts sequence for beginners. Credit: Popsugar

Now from standing forward bend, sit down on your fours and enter into cat and cow pose.

Both of these poses are super easy and gentle enough to stretch and relax your neck and back muscles.

For beginners, it’s a wonderful yoga pose to warm up your spine at any point on and off your mat.

Both of they flow in synchronized movement, from cow to cat.

Level: Basic Beginner

Benefits: Tone digestive tract, relieve stress form menstrual cramp, and increase flexibility in neck, spine & shoulder.

Breathe: Take 20-30 deep breath or more in 5 minutes duration. 

How To Practice:

  • Come on your fours like babies crawling.
  • Begin by cow pose: Inhale slowly and draw your belly to spine. Try to round your back toward the ceiling by making arch through neck and back.
  • Move to cow pose: Exhale, and raise your chin as you tilt your head backward. Push your naval down and raise tailbone. Compress your buttocks.

4. Child Pose: 2-Minute

Child yoga pose for relaxation in 30-minute yoga workout sequence. Try this 30-minute morning yoga workouts to start a day great. Easy yoga poses for a beginners. Credit: Freepik

In yoga, this resting pose refers to relax your body and muscles.

In spite of resting completely, relax into this pose. It will soothe your lower backbones and relax every muscle of your body completely.

Level: Basic beginner

Benefits: Calm down your mind, soothe your digestive tract, relax your spine, release your body fatigue, fight insomnia (a sleep disorder), strengthen your knee, and relieve in back pain.

Breathe: Breath normally to calm down.

How To Practice:

  • Sit down on heels by separating your knees as wide as hips.
  • Bend forward slowly and rest down your forehead on the floor while keeping your arms straight on the floor and palm facing on the ground.
  • Gently press your chest on thighs and hold for 2 minutes to relax.

If you feel uncomfortable to practice initially, then use these yoga accessories to ease every pose. 

5. Downward Facing Dog: 2-Minute

Start your morning with this 30-minute yoga workout sequence. Best and easy yoga workouts for beginners to start a healthy day and improve flexibility. Credit: Freepik

A pose that makes you longer, taller, stronger, flexible and energized if practice regularly.

It’s often practiced as a flowing sequence of sun salutation.

Level: Beginner

Benefits: Strengthen arms and shoulders, tones core and waist, bring healthy blood flow to the brain, and stretch your spine to strengthen your back.

Breathe: 10-20 slightly deep

How to practice:

  • Come to your fours and make a table like structure.
  • Now move your hands slightly forward of your shoulders.
  • Inhale and lift your hips by straightening your knees, elbows by forming V shape.
  • Make sure your toes point straight ahead.
  • Press your hand into the floor and lengthen your neck.

Always practice expanding your chest with inhalation. 

6. Cobra Pose: 1-Minute

Start your day with this fat burning 30-minute yoga workouts sequence for beginners. Easy to do yoga pose for beginners to start with. Credit: Freepik

Cobra pose looks simple but demands huge efforts to maintain this position initially.

It’s also a part of yoga sequence in Surya Namaskar (sun salutation).

Popularly known as one of the most powerful yoga poses to open up your core and flatten your belly. 

Level: Beginners

Benefits: Open up your chest, elevate mood, clear the passage of lunges and heart, improve menstrual irregularities, increase flexibility, decrease stiffness in the lower back, stimulate abdomen organs like kidneys, ease asthma, and relieve stress.

Breathe: Try to take 10-15 long deep breath in cobra pose.

How To Practice:

  • Lie down on your stomach on flat surface and forehead resting on the floor.
  • Keep your legs close to your feet and heels.
  • Place your arms on sides under your shoulder, close to your torso and in front of your head.
  • Now take a deep breath and slowly lift your head, chest, and abdomen while keeping your body weight on palms.
  • Pull your torso back by creating an arch by bending your neck.
  • After a few breaths, slowly bring your body back to normal and relax.

7. Child Pose: 2-Minute

Child yoga pose for relaxation in 30-minute yoga workout sequence. Try this 30-minute morning yoga workouts to start a day great. Easy yoga poses for a beginners. Credit: Freepik

Again relax your body in child pose for 2 minutes.

8. Side Lunge: 5-Minute

A 30-minute active yoga workouts sequence for beginners. Easy and best yoga poses for beginners to start every morning active. Credit: Freepik

Being a part of many yoga sequences, this simple stretching posture has won numerous heart by its amazing hip and motion-related benefits.

Yes! Flexion of the hip that helps to walk, sit, run, and climb, get a gentle stretch in this position.

But if not practiced enough, then gradually create problem in the area which helps you to move.

It helps us to restore our ability to move easily. And most importantly, tones your buttocks and make them round, and bigger.

Level: Beginners

Benefits: Solves motion related problems, open your heart passage, tone your buttocks, flexible your lower body, trim your thighs, and improve digestion.

Breathe: While practicing on each side, take 10-15 deep. During this 5 minute of the session, you need to keep changing sides to avoid longer fatigue in legs.

How To Practice:

  • Stand straight with your feet at a hip-width distance apart.
  • Now, take a big step forward with your right leg and start shifting your weight forward.
  • Now, lower your body until right thigh is parallel to the floor.
  • Hold this position for a few seconds and keep changing sides.

In 5 minute of the session, keep changing your sides to avoid muscles pain initially.

9. Triangle Pose: 2-Minute

Stretch your body in this 30-minute morning yoga workouts sequence for beginners. Easy yoga poses for beginners to stretch body and increase flexibility. Credit: Freepik

Triangle pose is the foundation of almost every style of yoga pose. You’ll easily encounter with this pose in your early yoga classes.

It’s the most basic yoga pose a beginner should practice increasing the flexibility and strength.

Its simplicity to engage in every muscle of your body is really powerful.  

Also, it helps you to burn your side belly fat by twisting your body at 45-degree angle.

Level: Beginner

Benefits: Strengthen your legs and arms, reduce your waistline, tone your hips, open up chest and shoulders; and shape up your belly to gives best curves.

Breathe: Initially, you can breathe normally, but, after a few practices, start taking deep breaths.

How to do:

  • Stand straight and separate your feet wide apart.
  • Now keep your right foot outside, toes pointing outward while left foot pointing slightly inward.
  • Take a deep breath and bend your body posture to the right, downward from hips while keeping your waist straight.
  • Raise your left arm in the air while right touching the floor. 
  • Keep your chest wide open and body perfectly bent on sideways.
  • Stretch your body fullest to 5-6 breathe and then change your sides.

10. Seated Forward Bend: 1-Minute

Seated forward bend yoga pose to start a 30-minute morning yoga sequence. Best and easy to do yoga poses for beginners to start an active day. Credit: Freepik

It’s a classic pose from hatha yoga. This traditional yoga pose is powerful enough to cure many disease especially back and digestive problems.

It’s also known as “calming your nerves” pose.

Level: Beginners

Benefits: Tighten hamstring, relieve stress, improve mood, Healthy blood flow, Relieve digestive problems, and stretch your spine.

Breathe: Take 3-4 deep breathe every time you bend down.

How To Practice:

  • Sit with straight legs ahead and bring your arms to reach toes.
  • Inhale while keeping your spine straight up.
  • Exhale while coming to forward.
  • Stay in this position for a few seconds.

Remember, on each inhales, you need to lengthen your spine, and on exhale, deepen into your forward bend.

11. Plow Pose: 1-Minute

A 30-minute active yoga workouts to start a morning healthy. Best and easy to do yoga poses for beginners. Plow pose to soothe digestive issues. Credit: Freepik

It prepares your mind for relaxation and restoration.

Many yogis claims that everyday practicing of plow pose increase healthy blood flow, improve memory, and strengthen your spine, and hamstring.

Level: Beginner

Benefits: Improve your digestive tract, relieve backache, reduce stress, flatten your belly, aids in weight loss, and stimulate thyroid glands.

Breathe: Take 3-5 deep breathe.

How To Practice:

  • Lie down on the mat and keep your palms on the floor facing the ground.
  • Inhale, slowly lift your legs up above the floor at 90-degree angle.
  • Support back with hands and gently raise hips, lower back off the floor.
  • Now, extend your legs behind over the head and place the toes on the floor.
  • Hold it for few seconds as per your capability.
  • Exhale and come back to normal. Relax.

12. Corpse Pose: 5-Minute

Corpse yoga pose for beginners to end a 30-minute active yoga session. It relax your body and mind after burning yoga session. Credit: Freepik

This pose resembles “dead body” therefore named as “corpse”.

It’s one of the easiest yoga poses for beginners to relax their body and mind completely.

This pose is usually practiced after a hard sweating yoga session to calm down your muscle. It instills deep inhaling so you get up fresh and rejuvenating after yoga.

Level: Beginners

Benefits: Relax and calm down your body after a yoga session, reduce blood pressure and anxiety, increase energy level, improve memory, and bring your body to a meditative state.

Breathe: Breath normally to calm down.

How To Practice:

  • Lie down flat on the floor and close your eyes.
  • Make sure every body parts are comfortable and relaxed.
  • Now, slowly draw attention to every area of your body, starting from toes.
  • As you do this, breathe deeply and slowly, but don’t fall asleep.
  • Breathing in will energize your body and breathing out will calm you down.
  • Just focus on yourself and forget every task for a few minutes.

If you want you can take more time to relax.

Which is your favorite morning workout routine? 

Comment us below. 

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30-Minute Morning Yoga Workout Routine for Beginners