5 Morning Vinyasa Flows to Boost Energy & Kickstart Your Day
Mornings can be tough — and let me tell you; I am the exact opposite of a morning person, which is why I’m always on a mission to create morning habits I look forward to (more on this in my e-book here)! What if you could swap hitting snooze over and over again for a gentle shot of energy that sets you up for the day? That’s precisely what practicing a morning vinyasa flow can do. Even for those of us who would rather sleep til noon all cozy under the blankets (Hi its me, guilty as charged) practicing yoga upon waking up can truly shift the tone of your day. You get to start off with an accomplishment under your belt before you even have breakfast. Building strength, keeping promises to yourself, connecting with source and tuning into your intuition is the perfect recipe for a morning gone right.
Rolling out my mat first thing in the morning can sometimes feel daunting, like a chore. I catch myself treating it as something i HAVE to do instead of remembering it’s something i GET to do. Morning vinyasa is something that truly fills up my cup. Every, single, time, without fail. I can say in full honesty, have never once regretted practicing yoga in the morning. As soon as I get on my mat, five minutes turns into ten, and suddenly I’m breathing deeper, moving easier, and ready to face whatever the day has in store.
Whether you have 10 minutes or a full hour, morning vinyasa yoga is one of the most powerful ways to shake off sleepiness, stretch out tight muscles and fascia (aka “the fuzz”), and build lasting strength and flexibility over time. I want to take a quick detour to talk about “the fuzz” our fascia system. We have fascia all over our body, in-between our skin layer and muscle layer, you can think about fascia like a giant spiderweb of connective tissue. When we don’t move regularly our fascia gets thicker and thicker (think a very dense spider web), making it harder to do movements that once felt easy. Many people think their muscles are tight and that’s why they have trouble gaining flexibility and mobility but sometimes it’s our fascia that needs to be moved. I learned the term “the fuzz” in an anatomy workshop a long time ago, we were actually doing human cadaver dissection to learn first hand about anatomy...I know WILD right? But I learned SO much through being able to feel the fascia and how strong it is. Moving daily, especially in the morning can help your body be more free from the little aches and pains that creep up on us over the years. We have to keep clearing away the fuzz, each and every day so it doesn’t build up! If you’re not squeamish and curious about “the fuzz” check out this short video explaining the fascia system aka “the fuzz.
In this post, I’m sharing my favorite morning flows from my YouTube Channel — from quick wake-up sequences to full-length practices — to help you start your day feeling clear, fuzz free, focused, and alive. Let’s get into it…
Why Morning Vinyasa Yoga Works
Starting your day with vinyasa isn’t just about stretching — it’s about priming your entire system for focus, energy, and presence. Here’s why it works so well:
🌀 Boosts Circulation & Metabolism: Moving your body first thing increases blood flow, wakes up stiff joints, and jump-starts your metabolism so you feel less sluggish throughout the day. Let’s not forget about THE FUZZ either.
💡 Clears Brain Fog & Supports Mental Focus: Linking breath to movement calms the nervous system and shifts you out of that groggy morning haze into a clear, focused mindset — the perfect setup for a productive day.
🔥 Builds Strength & Flexibility Over Time: Even short flows build cumulative strength, balance, and flexibility, helping prevent injuries and supporting other activities (from running to chasing kids around the house!). It’s not the length of class that matters, it’s your consistency! After a few days, you’ll find yourself craving these moments for yourself where you feel strong, capable and at ease. Trust me!
🌱 Establishes Consistency & Discipline: Practicing in the morning helps make yoga a non-negotiable habit, setting a positive tone before the demands of the day take over. This is time for YOU, when you show up for yourself, everything else falls into place in a more manageable way, you are keeping promises to yourself and setting yourself up for success!
It’s like giving your body and mind a gentle nudge that says: “Hey, let’s do this thing called life — together. I’m with you”
5 Morning Vinyasa Flows to Try
Ready to roll out your mat? Here are five flows you can try, no matter how much time you have:
1. 15-Minute Flow for Busy Days (Playful + Energizing) - Perfect when you’re short on time but want to feel awake and alive. Expect light core work, gentle twists, and playful standing sequences to fire up your energy quickly.
2. 20-Minute Flow: Build Heat + Flexibility (Planks, Core + Leap Frogs) - Get your heart rate up, build core strength, and sprinkle in fun leap frog transitions to challenge your balance and coordination.
3. 30-Minute Flow: Flow for Strength + Stretch (Grounding) - A balanced sequence focusing on building strength while opening tight spots, leaving you feeling both steady and spacious.
4. 40-Minute Flexibility Flow (Hamstring Opening, Full Body Flexibility, Meditation) - An extended practice focused on releasing tension and lengthening muscles, ending with a brief guided meditation for a calm, centered mind.
5. 60-Minute Full Practice - The ultimate morning reset: dynamic movement, deep stretches, strength-building holds, and space to connect breath with intention — ideal for days when you want to go all in.
Tips for Making It a Habit
The hardest part of practicing in the morning isn’t the poses — it’s showing up. Here are a few ways to make rolling out your mat feel effortless:
Set Up the Night Before: Lay out your mat, clothes, and any props so there are fewer excuses when you wake up groggy. I used to set my mat up right beside my bed and literally ROLL, I kid you not..actually roll onto the floor into childs pose. It’s silly, but it works! It’s also comforting to have your mat so close and accessible.
Create a Ritual You Love: Choose calming music, light a candle, or have your favorite tea ready. The more you enjoy the setup, the more likely you’ll stick with it. If I have the energy I love to make a cup of hot water in the morning and put on a good playlist, these things make me look forward to the whole experience. If you have the space you can even create a small altar near your mat. Place meaningful things here, photos of your loved ones, candles, books or offerings from nature. A special place that reminds you of the magic of life and your connection to source.
Start Small: Consistency beats perfection. Even 5–10 minutes each day builds momentum and makes your practice part of your routine. The person who practices everyday for just 10 minutes will create more flexibility and strength in their mind and body than the person who practices ones a week for 2 hours. Our bodies enjoy repetition and especially in the beginning, less is more. Whatever you can commit to on a regular basis is the correct amount of time. It might grow as you deepen your practice, or it might remain bite-sized and thats OKAY. Just show up, in any way, any time frame. Your presence is the more important. We often psych ourselves out by thinking we needs to do a full hour or 90 minute practice and then we end up doing nothing. Give yourself grace and PERMISSION to start small. It’s worth it!
Schedule It: Put your practice in your calendar like any other appointment. Treating it as non-negotiable makes it easier to commit. I do this sometimes on an especially busy week. Scheduling your morning vinyasa time like a meeting allows you to carve out this time.
Listen to Your Body: Some mornings you’ll feel ready for heat-building flows, others you may want something slower and more meditative. Both count — show up and honor where you’re at. Don’t discount the days where restorative yoga is what you’re craving. If you ebb and flow with your body, your body will reward you.
Join The Recipe for More Flows
If you’re ready to make your morning practice a lasting habit — or just want fresh inspiration to keep things fun — join me inside The Recipe, my all-access online yoga studio.
You’ll get:
✨ Unlimited access to over 100 hours of on-demand classes
✨ Guided programs for building strength, flexibility, and confidence
✨ Breathwork and meditation sessions to support your mindset
✨ New content added regularly so your practice never feels stale
Whether you’re looking for quick morning flows or deep, transformative sequences, The Recipe has something to meet you exactly where you are.
Join The Recipe Here → and start your mornings with purpose, presence, and love.
Check out a sneak peek inside the Recipe here ✨
An online yoga studio for online yoga, meditation + breath-work classes.
Your recipe for strength, flexibility, breath + inner connection. Get anytime access to our growing collection of over 100 classes, ALL programs, and exclusive content.
Final Thoughts
Starting your day with movement, breath, and intention can shift everything — from your mood to your energy to how you show up in the world. Remember, it doesn’t have to be perfect to be powerful. Just unroll your mat, take a few deep breaths, and let your body guide you. Morning vinyasa can change your life, for real, if you let it.
I’m cheering you on every step (and sun salutation) of the way. See you on the mat 💛
Xx Jess
Your recipe for strength, flexibility, breath + inner connection. Get anytime access to our growing collection of over 100 classes, ALL programs, and exclusive content. Yoga, meditation, strength + more.
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