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30-Minute Morning Yoga Flow for All Levels

30-Minute Morning Yoga Flow for All Levels — video by Yoga With Tim Play · 30:33

Video by Yoga With Tim on YouTube · Open on YouTube

A full-body morning flow: lunge twists and hamstring stretches, down dog, Warrior I with side bends, a choice of chaturanga, scapular push-ups or a plank hold, locust, pyramid, standing balances and Warrior III, then twists and rest. Easier options throughout.

  • 31 min
  • All levels
  • Low impact (no jumping)
  • mat
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Step by step 14

Tap a time to watch that step in the video.

  1. Sit tall, relax the shoulders and jaw, and breathe in through the nose and out through pursed lips. 0:00
  2. Lunge twists and hamstring stretches: right foot forward, then the left; drop the back knee if needed. 2:49
  3. On all fours, reach the hips back and roll forward, then downward dog, pedalling and lifting the heels. 5:03
  4. Right leg: knee to armpit from down dog, Warrior I holding the elbows, then a kneeling side bend. 7:04
  5. Three chaturangas or five scapular push-ups, then locust: reach the chest forward, not the chin. 9:04
  6. Left leg: knee to armpit, Warrior I holding the elbows, then the kneeling side bend to the left. 9:58
  7. Push-ups or a plank hold, then locust again, adding a small lift of the legs. 12:14
  8. Pyramid, right leg forward: hands in reverse prayer, lengthen halfway, fold, then clasp the hands behind. 13:38
  9. Stand on the left foot: hug the right knee or hold the big toe, twist, extend the leg, then Warrior III. 15:23
  10. Pyramid on the left leg: reverse prayer, a halfway lift, the fold, then the hands clasped behind. 17:57
  11. Stand on the right foot: hug the left knee or hold the toe, twist, extend, then Warrior III; use a chair if needed. 19:36
  12. Twisted crescent with the hands in prayer, right side then left, stepping back to down dog between. 22:13
  13. Side-lying twist or single-leg pigeon on one side, then change sides. 24:18
  14. Savasana: repeat the pursed-lip breaths, then let the whole body grow heavy and relax. 26:40

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Drop the back knee to the mat in lunges if you need to, and use a chair or blocks for support in balances
  • In locust, reach the chest forward without leading with the chin
  • If the breath stops flowing, the pose is too intense, so ease off

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Shoulders takes loaddownward dog, plank, chaturanga or scap push-ups
  • Elbows takes loadchaturanga push-ups, plank
  • Wrists & hands takes loaddownward dog, plank, hands on mat
  • Lower back takes loadlocust lifts
  • Hips takes loadlunges, Warrior I and III, knee drives
  • Knees takes loadWarrior I, lunge twists, standing balances
  • Upper back moveslunge twists, locust, side twist
  • Ankles & feet movesone-leg balances, down dog heel pedalling
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Back knee down in lunges; chair or blocks for balances; plank hold, not push-ups

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Yoga With Tim; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety