Yin Routine · All Levels

Morning Wake-Up

15 gentle minutes to meet the day

15 min · 7 poses · no props

A soft, unhurried way to wake the body — gentle backbends to open the front of you, an easy twist to wring out the night, gentle hip and side-body shapes to get things moving. Because the body is cool first thing, we keep the holds a little shorter and never push. This isn't about a big stretch; it's about arriving in your body before the day begins. Come as you are.

Press play and follow along — each hold is timed, with a gentle chime and a moment to ease out before the next pose. Use Skip or Prev to move at your own pace.

What's in this routine

  1. Easy Pose Sit tall, close the eyes, and take a few slow breaths to arrive.
    1 min
  2. Butterfly Soles together, fold gently — a soft opening for the hips and back.
    2 min
  3. Sphinx Prop onto the forearms and lift the chest to wake the spine.
    2 min
  4. Banana Curve into a crescent and breathe into the whole side body.
    2 min each side
  5. Dragon An easy lunge to wake the hips and the front of the thighs. Keep it gentle.
    2 min each side
  6. Squat Sink low, let the hips and lower back open, and feel your feet.
    2 min
  7. Reclined Twist A slow twist to finish — unwind the spine and you're ready.
    1 min each side

Common questions

Is Yin Yoga good in the morning?

It's a gentle, kind way to wake up. Because the body is cool first thing, we keep the holds shorter and never push — this is about easing into the day, not chasing a deep stretch.

Do I need props, and is it beginner-friendly?

No props needed, and it's suitable for all levels. Work softly, stay well within your edge, and let the practice wake you up gradually.

How long is the routine?

About 15 minutes — short enough to do before the day gets going, long enough to feel more awake and open.

Go deeper

Want it guided, start to finish?

This routine is yours to practise any time. For a voice-guided version and a plan that tells you exactly what to do each day, join the membership — or follow a free program.

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More routines

Bedtime Wind-Down 20 min · A gentle 20-minute bedtime Yin routine — soft, supported shapes to downshift the nervous system and melt toward sleep, with a built-in hold timer. Deep Hips & Lower Body 30 min · A 30-minute deep-hips Yin routine — inner thighs, outer hips, hip flexors and hamstrings, opened slowly with a built-in hold timer. Deep Legs & Hamstrings 20 min · A 20-minute Yin routine for tight legs, hamstrings, calves and feet — deep forward folds and foot stretches held slowly, with a built-in hold timer.