I love practicing yoga because it helps me develop both physical and mental endurance. After each session I feel calmer & have more energy to handle whatever the day brings. When I practice yoga in the evening it helps me relax and improves my sleep quality.
This 20-minute routine is a perfect morning flow to start your day, increase flexibility and mobility, and leave you feeling longer and stronger. “Welcome to this morning yoga flow,” says your teacher, Charlie. “A full-body yoga practice for all levels to start your day.”
Morning Sun Salutations and Standing Poses
During the routine you will move through traditional sun salutations that are designed to build heat in the body while syncing movement with breath. This helps you wake up especially when mornings are still dark. Standing sequences include chair pose and warrior I and warrior II. Standing twists such as triangle pose and reverse triangle pose are introduced along with goddess pose and tree pose to cultivate concentration.
Backbends and Seated Sequences
You’ll then practice gentle backbends like puppy pose, locust, and bow pose, followed by a seated sequence featuring twists and forward folds. These poses help relieve tension in the upper back, neck, and shoulders while promoting mental calmness through breathwork and meditation.
Benefits of This Routine
This flow improves your posture and activates your core muscles while releasing tension in problem areas like the lower back & shoulders. The standing poses strengthen the stabilizer muscles that support your balance and build functional strength. When you move slowly and intentionally between each pose you enhance the connection between your mind and body. This helps you disconnect from distractions and focus on your breathing.
Tips for Beginners
Charlie created this practice specifically for people who are just starting out. He provides useful guidance that you can use whenever you feel you need extra support. The most important thing is to move in a controlled way & avoid rushing when you shift from one pose to another. You should aim to stay in each position for a slightly longer duration than what feels immediately comfortable. This approach allows both your body & mind to gain maximum benefit from the practice.
Practicing yoga during hectic periods or the holiday season can help you either slow down or recharge, depending on your needs. Even short daily routines like this 20-minute flow can have a significant impact on flexibility, energy, and mental clarity.
Getting Started
# Yoga Routine for Everyone
Get your yoga mat ready and join Charlie Follows for a complete 20-minute workout that works for people at any skill level. If you are just starting out you might want to look at some basic guides first to help you get ready and make sure you benefit as much as possible from the session.
