My 15-Minute Morning Yoga Routine to Boost Energy and Focus #InternationalYogaDay

June 15, 2018 Facebook Twitter LinkedIn Google+ Health and Wellness

My 15-Minute Morning Yoga Routine to Boost Energy and Focus | Baby & Beyond

Do you often find yourself feeling lethargic and sluggish during the day?

As a new mom not getting sufficient rest or sleep, coupled with my thyroid disorder, I often used to find myself tired and irritable. There were times when I would wake up in the morning feel like I did not have enough energy to face the day. I used to rely on 3-4 cups of tea just to get moving.

Then I remembered the time before baby when I used to practice yoga first thing in the morning. My morning yoga routine could wake me up faster than a cup of tea and leave me feeling energized and ready to take on the world! Though I haven’t been very regular with my morning Yoga routine ever since Baby N was born, this International Yoga Day, I pledge to get back to it. Here I am sharing my routine with you and I hope you find it useful too.


Also read: 10 Tips to Kickstart Your Fitness Journey Post Baby


My 15-Minute Morning Yoga Routine to Boost Energy and Focus | Baby & Beyond

My 15-Minute Morning Yoga Routine to Boost Energy and Focus | Baby & Beyond

This invigorating morning Yoga routine gently awakens the mind and body and helps to enhance balance and focus. These are very simple Yoga poses that beginners will find easily doable too. The best part is that it only takes about 15 minutes so anyone can easily work it into their morning.

Also read: 40 Simple Self-Care Ideas for Busy Moms


1. Hasta Uttanasana (Raised arms pose)

This is one of the basic standing postures. It is a great upper-body stretch and helps improve your balance and posture for the rest of the sequence.

Hasta Uttanasana (Raised arms pose)

Hasta Uttanasana (Raised arms pose)


2. Surya Namaskar (Sun salutation)

I’m sure we all have heard about the benefits of Surya Namaskar. It stimulates and strengthens the entire body, improves flexibility, promotes mental and physical balance, improves blood circulation, builds focus…the list goes on and on. No yoga session is complete for me without Surya Namaskar, but performing it in the morning fills me with positive energy for the day. It is about paying respect and gratitude to the sun, the source of life.

My 15-Minute Morning Yoga Routine to Boost Energy and Focus | Baby & Beyond

Bhujangasana (cobra pose) which is a part of the Surya Namaskar


3. Marjariasana (Cat and camel stretch)

It improves flexibility of the spinal cord. Since my work involves long hours sitting at the desk, it has an adverse effect on the spine and I often suffer from shoulder and back pain. This posture helps strengthens the back.

Marjariasana (Cat stretch)

Marjariasana (Cat stretch)

Camel pose

Camel pose


4. Virabhadrasana I (Warrior 1)

This posture strengthens the whole body and opens up the chest and lungs. This encourages blood circulation and respiration and energizes the whole body.

Virbhadrasana I (Warrior 1 pose)

Virbhadrasana I (Warrior 1 pose)


5. Virabhadrasana III (Warrior 3)

I love to practice this posture because it improves focus and concentration, something that can help me in my work. This is a form of open eye meditation. You need to be able to focus on a single point and concentrate. The second your mind wanders, you will find yourself losing balance.

Virbhadrasana III (Warrior 3 pose)

Virbhadrasana III (Warrior 3 pose)


6. Sarvangasana (Shoulder stand)

This is an asana I am still trying to master. It balances hormones, strengthens the respiratory system and soothes the nervous system. ALso the rush of blood to the face leaves you looking and feeling refreshed. By the way, if you can do the Sirsasana (head stand), even better!

Beginner attempt at Sarvangasana (Shoulder stand)

Beginner attempt at Sarvangasana (Shoulder stand). I still have a long way to go to perfect it


7. Balasana (child pose)

Ideally a Yoga session should end with Shavasana (corpse pose) but I don’t like to risk lying down so soon after getting out of bed ;-P I prefer the equally restful child pose. It is very calming and is also good for digestion.

Balasana (Child pose)

Balasana (Child pose)


8. Pranayamas (Breathing exercises)

These controlled breathing techniques calm the mind and soul and also have varied benefits for the respiratory system, circulatory system, digestive system and endocrine system.

Pranayama (Breathing exercises)

Pranayama (Breathing exercises)


Do you also practice Yoga? If so, have you found that it has a positive impact on your energy and focus? Share your experience in the comments below.


Disclaimer: I am not an expert. I am still learning and my Yoga asanas may not be perfect. Please consult a doctor and a Yoga guru before starting any routine for yourself.

international yoga day


This post is a part of the “Yoga Day Blog Train” hosted by Jhilmil from Mommy in Me and Sayeri from Sayeri Diary. Here 11 bloggers are sharing their views in different ways on Yoga. Thanks to Jhilmil for introducing me and I’m passing the flag to Sayeri. Sayeri is a working mom whose real passion is writing. She writes about fashion, beauty, food, movies and motherhood. Go check out her post to read her views on International Yoga Day.



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  1. Swarupa said on June 19, 2018 5:11 pm:

    Wow!! That’s a great list to begin with. Thanks

  2. Jhilmil said on June 20, 2018 6:36 am:

    Best routine one can have. Even I indulge in Pranayam and suryanamaskar daily followed with meditation for an energetic day.

  3. Snigdha Prusti said on June 23, 2018 1:49 am:

    I used to do few yogasans during my college days before marriage and now thinking to restart again. It is very important too. You are doing like a pro babe ..

    1. Baby & Beyond said on June 23, 2018 9:05 am:

      Thank you ? I definitely recommend you to start again

  4. Papri Ganguly said on June 24, 2018 4:40 pm:

    Yoga is the best way to connect you body with our mind and your mind with your soul.

  5. Gurjeet Chhabra said on June 24, 2018 4:57 pm:

    you are in good shape dear. i am sure this would be magic of daily yoga routine

    1. Baby & Beyond said on June 24, 2018 6:38 pm:

      Thanks Gurjeet, though the idea behind this routine is not weight loss or body shaping, but making boosting your energy and focus

  6. Snehalata jain said on June 24, 2018 6:00 pm:

    I’m too a morning yoga practinior and that’s make my whole day energetic one

  7. Nehal Roy said on June 24, 2018 6:42 pm:

    Too good yoga mantras share. 15 min start is really a good start for anyone. Loved your post dear. Keep sharing more!!

  8. Divya said on June 24, 2018 7:00 pm:

    All the exercises are so helpful and one can really begin their yoga journey with these.

  9. Farhat said on June 24, 2018 7:16 pm:

    This is a pretty impressive morning yoga routine. Thanks for sharing…

  10. Sayeri said on June 25, 2018 12:52 pm:

    Yoga helps us to release stress! For working ladies morning is like a super fast train so all such asanas in just 15 minutes!! great really. Thanks for sharing

  11. Prachi sai said on September 14, 2019 9:44 pm:

    Reallly Nice Blog I started Yoga its very Helpfull in my stessfull Work , Really Nice