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15-Minute Morning Yoga Full-Body Stretch

15-Minute Morning Yoga Full-Body Stretch — video by Yoga With Bird Play · 16:32

Video by Yoga With Bird on YouTube · Open on YouTube

A beginner morning flow: neck and wrist circles, a chest opener, two slow sun salutations with knees-down chaturanga, cat-cow, thread the needle, side-stretching child's pose and seated twists.

  • 17 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Standing at the top of the mat: slow neck circles each way, then wrist circles with loose fists. 0:20
  2. Sweep the arms overhead a few times, then clasp the hands behind your back for a gentle chest opener. 1:27
  3. Sun salutation: fold with bent knees, half lift, knees-down plank, half chaturanga, cobra, down dog. 2:24
  4. Second sun salutation, settling into down dog: fingers spread, neck relaxed, tailbone lifting. 4:41
  5. Cat-cow on all fours at your own pace, then round back towards the heels and come forward again. 5:46
  6. Thread the needle: reach the right arm up, then slide it under the left; repeat on the other side. 7:29
  7. Child's pose, with a pillow under the hips or forehead if needed, letting the shoulders and hips soften. 9:27
  8. Side-stretching child's pose: walk the hands over to the left, then over to the right. 10:39
  9. Seated twist: right heel by the left hip, hug the left knee to sit tall, then twist to the left. 12:27
  10. Switch sides: left heel by the right hip, lift the breastbone, then twist to the right. 13:45

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

Form cues from the coach

  • Bend the knees in forward folds whenever you need to
  • In down dog, spread the fingers, keep the neck relaxed and send the tailbone up
  • Sit tall and lift the breastbone before you twist

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Shoulders takes loadknees-down chaturanga, plank, down dog, tabletop
  • Elbows takes loadknees-down chaturanga (push-up)
  • Wrists & hands takes loadplank, chaturanga, down dog, cat-cow
  • Upper back movescat-cow, thread the needle, seated twists
  • Lower back movesforward folds, cat-cow, cobra, twists
  • Hips movesforward folds, child's pose, seated twists
  • Knees moveschild's pose, tabletop, knees-down plank
  • 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.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Knees-down chaturanga, bent knees in folds and down dog, pillows in child's pose

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 Bird; 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