Posted on March 11, 2026 03:46
You know those few seconds after you open your eyes? It may be a quiet moment when you allow the light to bring you back to waking life. A blank slate in your mind represents the innocence of justice is available and opportunity day. That is, until that first caffeine craving hits, your brain’s shutters from the day before are reopened, and you remember that you’re the one person in the world with a responsibility (ugh).
But what if you could stretch out your composure for a few more minutes before you jump into action? That’s what morning yoga by a teacher is all about Shonneka Hewitt encourages – more time for yourself. Each move is designed to ease you into the day, work through the weird sleep in your neck, and free yourself before you take on what comes next. The result? You will maintain this “you first” vibe for the rest of your day.
20 minutes in the morning to feel your best
This the current moves slowly from relaxing, low-to-the-mat movements to active strengthening poses. You will feel the mat to be ready on the day according to your conditions.
1. Children’s pose
Get on your hands and knees. As you extend your arms forward and lower your hips toward your heels. Child’s pose. Take a few breaths here.
Walk your hands to the right side of the board so your chest follows and pause for a few breaths. Bring your hands back to the center and then to the left side of the mat. Breathe here.
2. Cat-cow variation
Return to your hands and knees. Inhale as you bend your back and lift your chest Cow pose. Exhale as you roll your hips back into your heels as if you’re coming into Child’s Pose, but round your back and tuck your chin toward your chest. Cat pose option Cycle between cow and cat option 3 more times.
3. Thunder pose
Kneel on the board, sit up straight, close your toes. Place your hands on your thighs in Thunder Pose. Breathe here.
Place your right fingertips on the right side of the board and reach your left hand up and up. Then switch sides so that your left fingertips are on the board and your right hand is on top. Repeat 2-3 times between sides. Return to center.
Fold your arms behind you, straighten your arms behind you, arch your back and lift your chin slightly. Breathe in here, then release.
4. Downward facing dog
From your hands and knees, press your hands and feet into the mat and lift your hips up Downward facing dog. Lift your right heel, then lower it and lift your left, lifting your legs on both sides.
5. Down Dog-to-Plank
From Down Dog, lean your hips slightly to the left and point your toes to the right. Lower your hips, close your toes, and center your hips in Plank. From Plank, shift your hips to the right and point your toes to the left, then press back into Downward Dog. Repeat again.
Then repeat 2 times on the opposite side with Down Dog. From Down Dog, extend your legs as a mat. Move forward Plank. Exhale and push back into Down Dog. Repeat 2-3 times.
6. Figure 4 Variant
From Down Dog, cross your right leg over your left thigh. Bend your left knee and lower both knees to the mat, keeping your ankle crossed over your thigh. Turn your hips back slightly as you look over your left shoulder. Stay here for a breath, then come back forward. Look over your left shoulder again, then back to center. Repeat 2 more times.
7. Half frog pose
Open your right leg and place the sole of your right foot on your inner left knee. Lie down on your stomach, supporting yourself on your hands. Inch your right leg out to the side as far as is comfortable in a half frog position. Stay here or bend your left knee and pull your leg to your left side. Breathe here.
8. Variation of pigeon pose
From a half frog with your left leg straight, press your hands on the board. Bend your right leg and place your right knee under your foot. Sit on your right heel and keep your left leg straight behind you, with your toes curled or untucked – whichever is more comfortable. In this position, place your toes on the mat on either side of your right foot Pigeon pose variation. Gently rock your hips from side to side.
9. Pigeon pose
Press your toes into the mat as you lift from your right heel. Pull your ankle to your left front side and open your left toes. Place a block under your right torso Pigeon pose for more support. Exhale as you reach your chest forward and reach your arms. Breathe here.
As you lift your chest, press your hands into the mat and press back into Down Dog. Repeat the variation of Figure 4, Half Frog, Pigeon Pose, and Pigeon Pose on the other side. Then go back to Down Dog.
10. Hip length
From Down Dog, walk your feet about halfway toward your hands. Lower your left knee to the mat and close your toes. Plant your right leg flat on the board. Press your left hand into the board. Press your right hand into your right inner thigh and slowly open your leg to the side. Take a few breaths here.
11. Bend forward while standing
Put your right hand on the board and with your feet hip-width apart, move your legs straight (slightly bent) in a standing position. Cross your right arm so it’s over your left leg and reach your left arm toward the ceiling in Revolved. Stand forward. Breathe here.
Lower both hands to the floor. Then, bend your right knee to the board, close it with your toes. Place your left foot on the board. Press your left hand into your left inner thigh, slowly open your leg to the side, and repeat the Hip Stretch on the opposite side.
Face forward, place both hands on the board and reach the ceiling with your left hand on your right leg and your right hand.
12. Trunk circles
Sit cross-legged or in a comfortable sitting position. Put your hands on your knees and bring your chest forward, then lean to one side, move back and then switch to the opposite side. Continue the body circles in one direction, forming a fluid movement. Change directions.
13. Side location
Cross your arms and place the back of your right hand on your left knee. Press your hands on your knees as you reach your chest to the right side and pull your right ear towards your shoulder. Find a gentle movement here, opening and closing your mouth and pulling your shoulders back. Breathe here.
Slowly return to the right. Then switch sides, keep your hands closed and press the back of the left hand to the right knee.
14. Easy pose
sit down Easy pose or other comfortable position. Inhale as you pull your shoulders toward your ears. Exhale as you release them. Place your hands on your thighs and close your eyes if it’s comfortable. Imagine leaning on your back. Find some peace here for a few moments.
Breathe in as much air as possible. On breathing, take an audible breath. Repeat a few more times.
