{"id":81380,"date":"2025-09-09T16:22:30","date_gmt":"2025-09-09T16:22:30","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=81380"},"modified":"2025-09-17T14:07:42","modified_gmt":"2025-09-17T14:07:42","slug":"yoga-to-wake-up","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/","title":{"rendered":"10 Yoga Poses To Wake You Up Each Morning"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/#Your_Morning_Physiological_State\" >Your Morning Physiological State<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/#What_Is_The_Best_Yoga_To_Wake_Up_In_The_Morning\" >What Is The Best Yoga To Wake Up In The Morning?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/#What_Is_An_Energizing_Yoga_To_Wake_Up_Routine\" >What Is An Energizing Yoga To Wake Up Routine<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/#1_Child_Pose_Balasana\" >1. Child Pose (Balasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/#2_Locust_Pose_Salabhasana\" >2. Locust Pose (Salabhasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/#3_Downward_Facing_Dog_Pose_Adho_Mukha_Svanasana\" >3. Downward Facing Dog Pose (Adho Mukha Svanasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/#4_Warrior_Pose_I_Virabhadrasana_I\" >4. Warrior Pose I (Virabhadrasana I)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/#5_Reverse_Warrior_Pose_Viparita_Virabhadrasana\" >5. Reverse Warrior Pose (Viparita Virabhadrasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/#6_Extended_Triangle_Pose_Utthita_Trikonasana\" >6. Extended Triangle Pose (Utthita Trikonasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/#7_Intense_Leg_Stretch_Pose_Prasarita_Padottanasana\" >7. Intense Leg Stretch Pose (Prasarita Padottanasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/#8_Garland_Pose_Malasana\" >8. Garland Pose (Malasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/#9_Thunderbolt_Pose_Vajrasana\" >9. Thunderbolt Pose (Vajrasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/#10_Corpse_Pose_Savasana\" >10. Corpse Pose (Savasana)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/#Is_It_Better_To_Do_Yoga_In_The_Morning_On_An_Empty_Stomach\" >Is It Better To Do Yoga In The Morning On An Empty Stomach?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/#What_Happens_If_I_Do_Yoga_Every_Morning\" >What Happens If I Do Yoga Every Morning?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/#Can_20_Minutes_Of_Yoga_A_Day_Benefit_Me\" >Can 20 Minutes Of Yoga A Day Benefit Me?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/#Can_yoga_tone_your_body\" >Can yoga tone your body?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/#Is_it_OK_to_do_yoga_before_bed\" >Is it OK to do yoga before bed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/#Should_I_do_yoga_first_thing_in_the_morning\" >Should I do yoga first thing in the morning?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/#How_long_does_it_take_doing_yoga_to_see_results\" >How long does it take doing yoga to see results?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Your alarm goes off, but your body feels sluggish and unprepared. Sound familiar? While reaching for that third cup of coffee might seem like the obvious solution, there&#8217;s a gentler, more sustainable way to energize your mornings.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_To_Wake_Up\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Beginner-Yoga.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">A dedicated morning yoga to wake up routine can transform those sluggish starts into energized beginnings. These 10 carefully selected poses work with your body&#8217;s natural wake-up process, gradually increasing circulation, flexibility, and mental alertness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll discover how specific movements can replace that groggy feeling with genuine vitality and no caffeine crash included. Whether you&#8217;re new to yoga or looking to enhance your existing practice, this sequence offers a science-backed approach to starting your day with intention and energy.<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Can Yoga Help You Wake Up?<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Yes, yoga can be remarkably effective for morning awakening (<\/span><a href=\"https:\/\/journals.lww.com\/joacs\/fulltext\/2024\/12020\/ideal_time_to_practice_yoga__insights_from.3.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), and the science behind it is fascinating. Understanding your body&#8217;s early morning state helps explain why gentle movement is an effective natural energizer.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_To_Wake_Up\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79381\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/easy-pose-1024x640.png\" alt=\"yoga to wake up\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/easy-pose-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/easy-pose-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/easy-pose-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/easy-pose-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/easy-pose.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Your_Morning_Physiological_State\"><\/span><b>Your Morning Physiological State<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you first wake up, your body is in a unique transitional phase.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your core body temperature is at its lowest point of the 24-hour cycle, typically dropping during sleep (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2468867319301804\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Your nervous system is shifting from the parasympathetic (rest and digest) state to the sympathetic (alert and active) state, but this transition takes time (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2276750\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your muscles and joints have been inactive and relaxed for 6-8 hours (<\/span><a href=\"https:\/\/www.ninds.nih.gov\/health-information\/public-education\/brain-basics\/brain-basics-understanding-sleep\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Meanwhile, your cortisol levels naturally spike in the early morning hours (a phenomenon called the cortisol awakening response), which is supposed to help you feel alert and ready for the day (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/neuroscience\/articles\/10.3389\/fnins.2022.995452\/full\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"text-align: left;\"><b>Improved Circulation And Blood Flow<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yoga poses specifically target circulation enhancement through gentle inversions and stretching movements (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/387673765_Enhancing_Cardiovascular_Health_The_Positive_Impact_of_Yoga_on_Blood_Flow_and_Circulation\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you move from Child&#8217;s Pose to Downward Facing Dog, for example, you&#8217;re encouraging blood flow from your extremities back toward your heart and brain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This increased circulation delivers fresh oxygen and nutrients to tissues that have been relatively dormant during sleep. The result is a natural energy boost that doesn&#8217;t rely on stimulants like caffeine.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_To_Wake_Up\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<ul>\n<li style=\"text-align: left;\"><b>Enhanced Nervous System Activation<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yoga poses work directly to activate the autonomic nervous system to facilitate the transition from sleep to wakefulness (<\/span><a href=\"https:\/\/journals.lww.com\/rcvm\/fulltext\/2019\/08040\/immediate_effect_of_yogic_postures_on_autonomic.4.aspx\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9648241\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Gentle backbends like Locust Pose activate your nervous system in a controlled way, gradually increasing alertness without causing the jittery effects associated with caffeine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The coordinated breathing patterns inherent in yoga practice also help regulate your nervous system, ensuring the wake-up process feels smooth rather than jarring.<\/span><\/p>\n<ul>\n<li><b>Increased Core Body Temperature<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Physical movement naturally raises your core body temperature, which signals to your body that it&#8217;s time to be awake and alert (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/pharmacology\/articles\/10.3389\/fphar.2023.1282357\/full\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). The progressive nature of a yoga sequence (starting gently and gradually building intensity) mirrors your body&#8217;s natural awakening process.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This temperature increase also improves muscle elasticity and joint mobility, making your body feel more comfortable and ready for daily activities.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_To_Wake_Up\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80298\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic-easy-pose-1024x640.png\" alt=\"yoga to wake up\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic-easy-pose-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic-easy-pose-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic-easy-pose-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic-easy-pose-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic-easy-pose.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Mental Clarity And Focus Enhancement<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yoga&#8217;s emphasis on present-moment awareness through breath coordination and mindful movement helps clear mental fog that often accompanies early morning hours.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This mind-body connection creates a foundation of focused attention that can carry through your entire day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has shown that even brief periods of mindful movement can improve cognitive function and working memory (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S2352250X18301398?via%3Dihub\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">), making morning yoga an investment in your mental performance throughout the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more insights on how morning movement impacts your overall well-being, explore our guide to<\/span> <a href=\"https:\/\/betterme.world\/articles\/morning-workout-benefit\/\">m<\/a><span style=\"font-weight: 400;\">orning workout benefits.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/yoga-and-calisthenics\/\">How to Do Yoga and Calisthenics for a Balanced Routine<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Yoga_To_Wake_Up_In_The_Morning\"><\/span><strong>What Is The Best Yoga To Wake Up In The Morning?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The most effective morning yoga combines gentle, warming movements with gradual intensity building.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hatha yoga provides an ideal morning foundation with its emphasis on static poses held for several breaths. This style allows your body to warm up while building strength and flexibility simultaneously and gradually.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The slower pace gives your nervous system time to fully transition from sleep to wakefulness without overwhelming your system. Hatha poses also emphasize proper alignment, which is crucial when your muscles are still warming up (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/296476967_Could_hatha_yoga_be_a_health-related_physical_activity\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A modified vinyasa practice works well for mornings when you want slightly more movement. The key is keeping transitions slow and controlled, allowing your body to adapt to each new position.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_To_Wake_Up\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71313\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/overlay-banner-5-1024x640.png\" alt=\"yoga to wake up\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/overlay-banner-5-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/overlay-banner-5-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/overlay-banner-5-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/overlay-banner-5-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/overlay-banner-5.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Morning vinyasa should emphasize sun salutations and standing poses that encourage blood flow and improve mobility (<\/span><a href=\"https:\/\/www.yogabasics.com\/connect\/yoga-blog\/benefits-vinyasa-yoga\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Avoid aggressive arm balances or deep backbends until your body has had time to warm up thoroughly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Somatic yoga combines traditional poses with an inward focus on how your body feels as you transition through movements (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/somatics-yoga\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some mornings you&#8217;ll wake up naturally energetic, while others may require a gentler approach. Energetic mornings can handle more dynamic movements like Warriors and standing balances.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lower-energy mornings benefit from staying grounded with seated poses, gentle twists, and supported backbends. The key is listening to your body&#8217;s signals and adapting accordingly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Creating a<\/span> <a href=\"https:\/\/betterme.world\/articles\/morning-workout-routine\/\">m<\/a><span style=\"font-weight: 400;\">orning workout routine that adapts to your daily energy levels ensures consistency while respecting your body&#8217;s natural rhythms.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_An_Energizing_Yoga_To_Wake_Up_Routine\"><\/span><strong>What Is An Energizing Yoga To Wake Up Routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We designed this 10-pose morning yoga sequence to awaken your entire body through progressively challenging movements.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Each pose builds upon the previous one, creating a natural flow that respects your morning physiology while building energy and focus.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Practice this sequence in 2 rounds, holding each pose for the specified number of breaths. Complete both rounds before moving into your final relaxation in Corpse Pose.<\/span><\/p>\n<p><b>To center yourself for the practice:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Close your eyes and rub your palms together vigorously to generate warmth, then place them over your eyes for 10-15 seconds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Open your eyes and perform gentle neck stretches, slowly turning your head left and right, then up and down.<\/span><\/p>\n<p><b>Now, begin the sequence:<\/b><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Child_Pose_Balasana\"><\/span><b>1. Child Pose (Balasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Child Pose serves as your gentle entry point, allowing your body to wake up gradually while establishing conscious breathing.<\/span><\/p>\n<p><b>To do it (<\/b><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/stress-management\/multimedia\/childs-pose\/vid-20453580\"><b>14<\/b><\/a><b>):<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by kneeling on your yoga mat, placing a blanket underneath your knees if needed for comfort.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself down using your palms in front of you, then exhale as you hinge forward from your hips, bringing your forehead toward the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax into the pose, pulling your belly button toward your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 4 slow, deep breaths, feeling your spine expand with each inhalation.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_To_Wake_Up\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70079\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-28-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-28.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-28-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-28.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-28-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Locust_Pose_Salabhasana\"><\/span><b>2. Locust Pose (Salabhasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Locust Pose activates your back muscles and nervous system while building core strength (<\/span><a href=\"https:\/\/www.tummee.com\/yoga-poses\/locust-pose\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From Child&#8217;s Pose, slowly lower yourself onto your belly, extending your arms and legs out to the sides of your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your forehead on the mat and position your arms alongside your body, palms facing down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale, then exhale as you lift your upper body and legs approximately 6 inches off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your neck in neutral alignment with your spine, gazing down at the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your glutes and back muscles while reaching your arms behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 6 breaths<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"3_Downward_Facing_Dog_Pose_Adho_Mukha_Svanasana\"><\/span><b>3. Downward Facing Dog Pose (Adho Mukha Svanasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This foundational pose increases circulation while building strength in your arms and shoulders (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/downward-dog-adho-mukha-svanasana\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From lying on your belly, place your palms flat on the floor beside your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuck your toes under and exhale as you push through your palms, lifting your hips up and back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Create an inverted V-shape with your body, distributing weight evenly between hands and feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees slightly if needed to lengthen your spine and avoid rounding your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Draw your shoulder blades down your back and engage your core muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 6 breaths, pedaling your feet gently to warm up your calves.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_To_Wake_Up\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80712\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/34-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/34-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/34-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/34-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/34-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/34-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Warrior_Pose_I_Virabhadrasana_I\"><\/span><b>4. Warrior Pose I (Virabhadrasana I)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Warrior I builds strength in your legs while opening your hip flexors and energizing your entire system (<\/span><a href=\"https:\/\/www.tummee.com\/yoga-poses\/warrior-pose-i\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From Downward Dog, step your left foot forward between your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn your right foot out to approximately 45 degrees and ground through both feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale as you rise, bringing your arms overhead in a prayer position or shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Square your hips toward the front of your mat while keeping your right heel grounded.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your left knee directly over your ankle, creating a 90-degree angle if accessible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift through the crown of your head and engage your core for stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 6 breaths, feeling the stretch through your hip flexors and the strength in your legs.<\/span><\/li>\n<\/ol>\n<p><b>Transition: <\/b><span style=\"font-weight: 400;\">Keep your feet in the same position as you flow into Reverse Warrior.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_To_Wake_Up\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70449\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-1-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-1-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Reverse_Warrior_Pose_Viparita_Virabhadrasana\"><\/span><b>5. Reverse Warrior Pose (Viparita Virabhadrasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This pose opens your side body while maintaining the leg strength built in Warrior I (<\/span><a href=\"https:\/\/www.tummee.com\/yoga-poses\/reverse-warrior-pose\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From Warrior I, lower your right hand to rest lightly on the back of your right calf or thigh.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach your left arm up and over your head, creating a gentle side bend.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your left knee tracking over your left ankle and avoid collapsing onto your right leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Open through your chest and breathe deeply into the left side of your ribcage.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gaze up at your left hand if comfortable, or keep your neck neutral.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 6 breaths, feeling the expansion through your side body.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"6_Extended_Triangle_Pose_Utthita_Trikonasana\"><\/span><b>6. Extended Triangle Pose (Utthita Trikonasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Triangle Pose stretches your hamstrings and side body while improving balance and focus (<\/span><a href=\"https:\/\/www.tummee.com\/yoga-poses\/extended-triangle-pose\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From Reverse Warrior, straighten your left leg and place your left hand on your shin, ankle, or a block.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your right arm straight up toward the ceiling, creating a long line from your right fingertips to your right foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep both legs strong and engaged, with your left hip crease drawing back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn your chest toward the side wall rather than down toward the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe deeply and maintain length through both sides of your waist.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 4 breaths, focusing on the opening through your hamstrings and side body.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_To_Wake_Up\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70450\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-2-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-2-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Intense_Leg_Stretch_Pose_Prasarita_Padottanasana\"><\/span><b>7. Intense Leg Stretch Pose (Prasarita Padottanasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This wide-legged forward fold increases circulation to your brain while stretching your inner thighs and hamstrings (<\/span><a href=\"https:\/\/www.tummee.com\/yoga-poses\/intense-leg-stretch-pose\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From Triangle Pose, step your right foot to meet your left, then step both feet wide apart (about 3-4 feet).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn your toes slightly inward and place your hands on your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale to lengthen your spine, then exhale as you hinge forward from your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the floor directly under your shoulders, bending your elbows if needed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your legs strong and engaged while folding deeper with each exhale.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If accessible, bring the crown of your head toward the floor while maintaining length in your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 8 breaths, feeling the stretch through your inner thighs and the increased blood flow to your head.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"8_Garland_Pose_Malasana\"><\/span><b>8. Garland Pose (Malasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This deep squat opens your hips while building strength in your legs and core (<\/span><a href=\"https:\/\/www.tummee.com\/yoga-poses\/garland-pose\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From a standing position, bring your feet together with your toes turned slightly outward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and lower your hips down into a deep squat, keeping your heels on the ground if possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your palms together at the heart center and use your elbows to press your knees apart gently.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your spine long and your chest lifted, avoiding a rounded forward posture.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If your heels lift, place a blanket or block underneath them for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles and breathe deeply into your belly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 6 breaths, focusing on the opening through your hips and the strength in your legs.<\/span><\/li>\n<\/ol>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_To_Wake_Up\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_Thunderbolt_Pose_Vajrasana\"><\/span><b>9. Thunderbolt Pose (Vajrasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The seated pose aids digestion while creating a moment of stillness and reflection (<\/span><a href=\"https:\/\/www.tummee.com\/yoga-poses\/thunderbolt-pose\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From Garland Pose, carefully lower your knees to the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit back on your heels, ensuring the tops of the feet are on the floor and toes are pointing straight back. Keep the heels close together rather than allowing them to open out to the sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on your thighs with palms facing down, or bring them into a prayer position at your heart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lengthen through the crown of your head and gently draw your shoulder blades down your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close your eyes and focus on your natural breath rhythm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If sitting on your heels is uncomfortable, place a cushion or block between your calves and thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Notice the sense of grounding and stability this pose creates.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 6-8 breaths, using this time to set an intention for your day.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Complete this entire sequence twice through before ending in Savasana for optimal energizing benefits.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_Corpse_Pose_Savasana\"><\/span><b>10. Corpse Pose (Savasana)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Savasana allows your nervous system to integrate the benefits of your practice while maintaining the alert, peaceful state you&#8217;ve cultivated (<\/span><a href=\"https:\/\/www.tummee.com\/yoga-poses\/corpse-pose\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your legs extended and arms resting alongside your body, palms facing up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close your eyes and allow your body to relax into the floor completely.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take several deep breaths, then let your breathing return to its natural rhythm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Scan through your body from head to toe, consciously releasing any remaining tension.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay present and awake rather than allowing yourself to fall back asleep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 2-5 minutes, depending on your available time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To come out, wiggle your fingers and toes, then roll to one side before slowly sitting up.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to morning movement, our<\/span> <a href=\"https:\/\/betterme.world\/articles\/morning-yoga-poses\/\">m<\/a><span style=\"font-weight: 400;\">orning yoga for beginners guide provides additional modifications and foundational information.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_To_Wake_Up\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72948\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/somatic-therapy-at-home-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/somatic-therapy-at-home-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/somatic-therapy-at-home-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/somatic-therapy-at-home-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/somatic-therapy-at-home-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/somatic-therapy-at-home.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Better_To_Do_Yoga_In_The_Morning_On_An_Empty_Stomach\"><\/span><strong>Is It Better To Do Yoga In The Morning On An Empty Stomach?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Practicing yoga on an empty stomach, known as fasted exercise, has both advantages and considerations that vary based on individual physiology and preferences.<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Benefits Of Fasted Morning Yoga<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Exercising in a fasted state can enhance fat oxidation, as your body has depleted glycogen stores from the overnight fast (<\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/effects-of-aerobic-exercise-performed-in-fasted-v-fed-state-on-fat-and-carbohydrate-metabolism-in-adults-a-systematic-review-and-metaanalysis\/0EA2328A0FF91703C95FD39A38716811\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Digestive comfort is another significant advantage. Yoga poses involving twists, forward folds, and inversions are more comfortable when performed on an empty stomach, avoiding potential nausea or discomfort.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many practitioners report improved mental clarity during fasted morning practice.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Without the energy demands of active digestion, more resources are available for focus and concentration.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_To_Wake_Up\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-73044\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5197-somatic-yoga-for-trauma-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5197-somatic-yoga-for-trauma-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5197-somatic-yoga-for-trauma-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5197-somatic-yoga-for-trauma-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5197-somatic-yoga-for-trauma-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5197-somatic-yoga-for-trauma.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><strong>Potential Drawbacks To Consider<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Blood sugar stability can be a concern for some individuals, particularly those with diabetes or hypoglycemia. Morning cortisol levels will naturally rise, and adding exercise stress without adequate fuel might cause energy crashes later.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Performance limitations may occur during more intense practices. While gentle yoga typically doesn&#8217;t require significant fuel, dynamic sequences benefit from some pre-practice nutrition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Individual tolerance varies widely. Some people feel energized and focused during fasted exercise, while others experience dizziness, weakness, or difficulty concentrating.<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Research On Fasted Exercise<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Recent research suggests that fasting can improve <a href=\"https:\/\/betterme.world\/articles\/how-to-improve-metabolic-flexibility\/\">metabolic flexibility<\/a>, your body&#8217;s ability to switch between burning carbohydrates and fats for fuel (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1043276024000973\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When combined with moderate-intensity activities like the yoga sequence outlined in this article, these benefits are most pronounced.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2010 study in the Journal of Physiology found that fasted exercise improved insulin sensitivity more than fed exercise, particularly in the morning hours (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3002457\/\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_To_Wake_Up\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-73176\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/BP-154-somatic-flexibility-technique-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/BP-154-somatic-flexibility-technique-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/BP-154-somatic-flexibility-technique-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/BP-154-somatic-flexibility-technique-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/BP-154-somatic-flexibility-technique-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/BP-154-somatic-flexibility-technique.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><strong>Finding Your Personal Optimal Approach<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">The decision to practice fasted or fed depends on your individual response, health status, and goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start by experimenting with both approaches during shorter, gentler practices.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you choose to eat before practice, allow 30-60 minutes for digestion and opt for easily digestible foods like a banana or a small amount of yogurt.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pay attention to your energy levels, focus, and physical comfort during and after practice to determine what works best for your body and schedule.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/is-yin-yoga-somatic\/\">Is Yin Yoga Somatic Exercise? Everything You Need to Know<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Happens_If_I_Do_Yoga_Every_Morning\"><\/span><strong>What Happens If I Do Yoga Every Morning?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Establishing a consistent morning yoga practice creates measurable changes in both your body and brain.\u00a0<\/span><\/p>\n<p><b>Here&#8217;s what you can expect in yoga to wake up for beginners:<\/b><\/p>\n<ul>\n<li><b>You&#8217;ll Experience Enhanced Mental Clarity<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Your brain craves routine, and morning yoga provides the perfect neurological primer.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The combination of controlled breathing and mindful movement increases oxygen delivery to your prefrontal cortex, the region responsible for decision-making and focus (<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/10.3233\/BPL-190084\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Within 2 weeks of consistent practice, you&#8217;ll notice sharper concentration and improved problem-solving abilities throughout your day.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_To_Wake_Up\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-73406\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-201-what-are-somatic-yoga-exercises-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-201-what-are-somatic-yoga-exercises-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-201-what-are-somatic-yoga-exercises-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-201-what-are-somatic-yoga-exercises-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-201-what-are-somatic-yoga-exercises-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-201-what-are-somatic-yoga-exercises.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Your Energy Levels Will Stabilize<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Unlike caffeine-induced energy spikes followed by crashes, yoga creates sustainable vitality. The poses activate your nervous system naturally, promoting alertness without the jitters (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/human-neuroscience\/articles\/10.3389\/fnhum.2015.00235\/full\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll find yourself less dependent on external stimulants and more connected to your body&#8217;s natural energy rhythms.<\/span><\/p>\n<ul>\n<li><b>Your Sleep Quality Will Improve<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Morning yoga helps regulate your circadian rhythm by establishing a clear wake signal for your body. Physical activity early in the day promotes deeper sleep at night, creating a positive feedback loop of rest and recovery (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/neurology\/articles\/10.3389\/fneur.2025.1566445\/full\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10503965\/\"><span style=\"font-weight: 400;\">30<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most practitioners report falling asleep faster and waking up more refreshed within 3-4 weeks of starting their routine.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_20_Minutes_Of_Yoga_A_Day_Benefit_Me\"><\/span><strong>Can 20 Minutes Of Yoga A Day Benefit Me?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Absolutely. Research consistently shows that brief, consistent yoga practices deliver significant benefits for both physical and mental health (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3447533\/\"><span style=\"font-weight: 400;\">31<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key lies in consistency rather than duration. Your nervous system responds better to regular, shorter practices than sporadic, longer sessions.<\/span><\/p>\n<p><b>20 minutes allows you to complete a whole sequence that includes:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>5 minutes:<\/b><span style=\"font-weight: 400;\"> Breathing exercises and gentle warm-up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>10 minutes: <\/b><span style=\"font-weight: 400;\">Core poses targeting major muscle groups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>5 minutes:<\/b><span style=\"font-weight: 400;\"> Cool-down and brief meditation<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_To_Wake_Up\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80534\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-109-is-yin-yoga-somatic-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-109-is-yin-yoga-somatic-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-109-is-yin-yoga-somatic-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-109-is-yin-yoga-somatic-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-109-is-yin-yoga-somatic-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-109-is-yin-yoga-somatic-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_yoga_tone_your_body\"><\/span><strong>Can yoga tone your body?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, regular yoga practice can improve muscle tone and strength.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yoga poses require you to support your body weight in various positions, creating resistance training effects similar to bodyweight exercises (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3193654\/#ref6\"><span style=\"font-weight: 400;\">32<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Poses like Downward Dog, Warrior sequences, and arm balances particularly target your core, arms, and legs. A consistent practice of 20-30 minutes daily can produce visible toning results within 6-8 weeks. A 30-minute morning yoga routine is an excellent starting point for long-term fitness.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_OK_to_do_yoga_before_bed\"><\/span><strong>Is it OK to do yoga before bed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While morning yoga energizes, evening yoga can be beneficial for relaxation and sleep preparation. However, avoid vigorous or stimulating poses within 2 hours of bedtime.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focus on gentle stretches, restorative poses, and breathing exercises in the evening.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Save energizing sequences like Sun Salutations for your morning routine.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_do_yoga_first_thing_in_the_morning\"><\/span><strong>Should I do yoga first thing in the morning?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Morning yoga offers unique advantages that other times can&#8217;t match.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your body is naturally stiffer upon waking, making gentle stretching particularly beneficial. The quiet morning hours also provide minimal distractions, allowing for deeper focus and intention-setting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, morning practice establishes a positive tone for your entire day and ensures you complete your yoga before other obligations interfere.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_does_it_take_doing_yoga_to_see_results\"><\/span><strong>How long does it take doing yoga to see results?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Physical flexibility improvements typically become noticeable within 2-3 weeks of consistent practice. Strength gains and improved balance often develop within 4-6 weeks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may experience mental benefits, such as reduced stress, improved focus, and better mood regulation, immediately after your first session, and these benefits may become more pronounced within 1-2 weeks of regular practice.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2830&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Yoga_To_Wake_Up\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Beginner-Yoga-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Building an energizing morning yoga routine doesn&#8217;t require perfection; it requires commitment. Start with just 20 minutes and gradually expand your practice as it becomes habitual.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that yoga to wake up is about creating sustainable energy, not forcing your body into positions it&#8217;s not ready for.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Listen to your body and modify poses as needed. Your future self will thank you for the energy, clarity, and resilience that morning yoga provides.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Your alarm goes off, but your body feels sluggish and unprepared. Sound familiar? While reaching for that third cup of coffee might seem like the obvious solution, there&#8217;s a gentler, more sustainable way to energize your mornings. A dedicated morning yoga to wake up routine can transform those sluggish starts into energized beginnings. These 10 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":81381,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[52],"tags":[],"coauthors":[45],"class_list":["post-81380","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Yoga Poses To Wake You Up Each Morning - BetterMe<\/title>\n<meta name=\"description\" content=\"Transform your mornings by using \u2605 YOGA TO WAKE UP \u27a4 Perfect for beginners seeking natural energy and mental clarity. Start your 20-minute routine today.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Yoga Poses To Wake You Up Each Morning\" \/>\n<meta property=\"og:description\" content=\"Transform your mornings by using \u2605 YOGA TO WAKE UP \u27a4 Perfect for beginners seeking natural energy and mental clarity. Start your 20-minute routine today.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-17T14:07:42+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-522-yoga-to-wake-up-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/bb7538889b344e64d9c7c1d1b44bee7c\"},\"headline\":\"10 Yoga Poses To Wake You Up Each Morning\",\"dateModified\":\"2025-09-17T14:07:42+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/\"},\"wordCount\":3004,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/yoga-to-wake-up\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-522-yoga-to-wake-up.png\",\"articleSection\":[\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Your alarm goes off, but your body feels sluggish and unprepared. 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Sound familiar? While reaching for that third cup of coffee might seem like the obvious solution, there's a gentler, more sustainable way to energize your mornings.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">A dedicated morning yoga to wake up routine can transform those sluggish starts into energized beginnings. These 10 carefully selected poses work with your body's natural wake-up process, gradually increasing circulation, flexibility, and mental alertness.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">You'll discover how specific movements can replace that groggy feeling with genuine vitality and no caffeine crash included. 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