Energise Your Day: Yoga Moves and Exercises for a Positive Mindset

Starting your day with intention and mindfulness can set the tone for a productive and fulfilling day ahead. Incorporating yoga into your morning routine is an excellent way to awaken your body, calm your mind, and cultivate a positive mindset.

Let's explore a series of yoga moves and exercises designed to invigorate your body and uplift your spirit, helping you approach the day with clarity, energy, and a sense of well-being.

Sun Salutations (Surya Namaskar):

Sun Salutations are a dynamic sequence of yoga poses that flow together to create a full-body workout and energize the mind. Begin standing at the front of your mat, inhale as you reach your arms overhead, exhale as you fold forward into a forward fold, inhale to halfway lift, exhale to step or jump back into a plank pose, lower down through Chaturanga Dandasana, inhale into upward-facing dog or cobra pose, exhale into downward-facing dog, and finally inhale to step or jump forward and rise back up to standing. Repeat this sequence several times, coordinating your breath with each movement, to awaken your body and cultivate a sense of presence and vitality.

Cat-Cow Stretch (Marjaryasana-Bitilasana):

The Cat-Cow Stretch is a gentle yet effective way to warm up the spine and increase flexibility in the back and neck. Begin on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees under your hips. Inhale as you arch your back and lift your gaze towards the ceiling (Cow Pose), then exhale as you round your spine and tuck your chin towards your chest (Cat Pose). Continue flowing between these two poses, synchronizing your breath with each movement, for several rounds to release tension and promote spinal mobility.

Warrior Poses (Virabhadrasana I, II, and III):

Warrior poses are powerful standing poses that build strength, stability, and confidence while promoting focus and determination. Begin in a standing position at the front of your mat, then step your right foot back into a lunge, aligning your front knee over your ankle. Inhale as you reach your arms overhead and gaze up (Warrior I), exhale as you open your hips and arms out to the sides, extending your arms parallel to the floor (Warrior II). Finally, exhale as you shift your weight onto your front foot and lift your back leg off the ground, extending your torso forward and arms back in a straight line (Warrior III). Hold each pose for several breaths, focusing on grounding through your feet and engaging your core, before switching sides.

Tree Pose (Vrksasana):

Tree Pose is a balancing pose that cultivates stability, concentration, and inner strength. Begin standing tall with your feet hip-width apart, then shift your weight onto your left foot and lift your right foot off the ground. Place the sole of your right foot on your inner left thigh, calf, or ankle, avoiding the knee joint. Press your foot firmly into your leg and engage your standing leg muscles to maintain balance. Bring your hands to prayer position at your heart or extend your arms overhead like branches. Find a focal point to gaze at and breathe deeply as you hold the pose for several breaths before switching sides.

Seated Forward Fold (Paschimottanasana):

The Seated Forward Fold is a calming pose that stretches the entire back body, including the spine, hamstrings, and calves, while promoting relaxation and introspection. Sit on the floor with your legs extended straight in front of you and your spine tall. Inhale to lengthen your spine, then exhale as you hinge at your hips and fold forward over your legs, reaching for your feet or shins. Keep your back straight and avoid rounding your spine. Relax your neck and shoulders and breathe deeply into the stretch, allowing yourself to release any tension or tightness. Hold the pose for several breaths, then slowly come back up to a seated position.

Corpse Pose (Savasana):

Corpse Pose is a final relaxation pose that allows you to integrate the benefits of your practice and enter a state of deep relaxation and stillness. Lie down on your back with your legs extended and your arms resting by your sides, palms facing up. Close your eyes and allow your body to completely relax into the floor, releasing any remaining tension or effort. Bring your awareness to your breath, allowing it to become slow and steady. Remain in Savasana for several minutes, soaking in the sensations of peace and tranquility, before gently bringing yourself back to a seated position.


Incorporating yoga moves and exercises into your morning routine is a powerful way to start your day with the right mindset and set yourself up for success. Whether you have five minutes or an hour, there are practices to suit every schedule and level of experience. By awakening your body, calming your mind, and connecting with your breath, you can cultivate a sense of presence, vitality, and well-being that will carry you through the day with grace and ease.

So, take a few moments each morning to nourish your body, mind, and spirit through the practice of yoga, and watch as your days unfold with greater joy, clarity, and positivity.

Leave a comment

All comments are moderated before being published

Shop now

Mål Paper also takes inspiration from the Scandinavian minimalist and clutter-free way of living.

As a result, we create simplistic and effective productivity tools that help you to focus on your wellness, fulfilment and potential.