15 Easy Morning Yoga Stretches to Start Your Day Feeling Flexible and Energized

Have you ever sat at your desk for hours, then stood up and felt like your hips were completely locked up?

It could be caused by sitting too long, slouching, or staying in one position for too long without stretching.

But you’re not alone. Most of us have been there—and if you work from home or do a lot of commuting, it’s probably happening more often than you think.

Tight hips are not only uncomfortable, but they can also mess with your posture and flexibility and even cause lower back pain.

But you don’t have to live with it.

With just a few simple yoga stretches each morning, you can loosen up those stiff hips and feel way better.

Even 30 seconds of stretching each day can help ease tightness, improve flexibility, and make moving around easier.

So, if you’re tired of feeling stiff every time you stand up, keep reading.

Here are some easy morning yoga stretches to start your day feeling flexible, energized, and ready to take on anything.

1. Butterfly Stretch

The butterfly stretch is a simple yet effective way to open the hips and loosen tight inner thighs.

Start by sitting on the floor with your back straight and shoulders relaxed.

Bring the soles of your feet together, letting your knees drop out to the sides like butterfly wings.

Your feet should be as close to your body as is comfortable.

If your hips feel tight, keep them a little farther away from your groin.

Hold your feet with your hands and press your elbows gently into your knees to deepen the stretch.

If you want more stretch, hinge forward at the hips, keep your back straight, and lower your chest slightly toward your feet.

Stay in this position for at least 30 seconds and breathe deeply.

If your knees hover high above the floor, try sitting on a folded towel or yoga block for extra support.

2. Malasana (Yogi Squat)

The yogi squat, or malasana, is an excellent way to stretch the inner thighs, hips, and lower back while strengthening the legs and improving ankle mobility.

Start by standing with your feet slightly wider than hip-width apart.

Turn your toes outward at about a 45-degree angle so your knees naturally track over them.

Slowly lower yourself into a deep squat, keeping your heels on the ground.

If your heels lift, place a rolled-up towel or yoga block under them for support.

Bring your palms together in front of your chest in a prayer position.

Press your elbows against your inner knees to gently push them outward, creating more space in your hips.

Keep your chest lifted and spine straight rather than rounding your back.

Stay here for at least 30 seconds.

If the pose feels too intense, you can hold onto a sturdy surface like a chair or wall for balance.

3. Happy Baby Pose

The happy baby pose is a relaxing way to open up the hips while also releasing tension in the lower back.

Lie flat on your back with your knees bent and feet flat on the floor.

Bring your knees up toward your chest, then reach your hands up to grab the outsides of your feet.

If holding your feet feels too difficult, you can hold the back of your thighs instead.

Keeping your feet flexed, gently pull your knees toward your armpits while pressing the soles of your feet toward the ceiling.

Make sure your lower back stays on the floor rather than lifting off.

You can stay still or gently rock side to side for a self-massage effect on your lower back.

Hold for at least 30 seconds, taking slow, deep breaths.

This pose is particularly great if you experience lower back discomfort after long periods of sitting.

4. Reclined Bound Angle Pose

This deeply relaxing pose helps to stretch the hips and inner thighs while also promoting a sense of calm.

Lie on your back with your knees bent and feet flat on the floor.

Bring the soles of your feet together and allow your knees to fall open to the sides.

If your hips feel tight, you may notice that your knees hover above the ground—this is totally normal.

For extra support, place yoga blocks or rolled-up towels under your knees.

Rest your hands on your stomach or chest and close your eyes, focusing on slow, deep breaths.

Try to stay here for at least 30 seconds or even a few minutes if it feels comfortable.

If you’d like a deeper stretch, gently press down on your knees with your hands, but don’t force them.

5. Frog Pose

The frog pose is one of the most intense inner thigh stretches and should be done carefully, especially if you have sensitive knees.

Start on all fours with your hands under your shoulders and your knees under your hips.

Slowly slide your knees out to the sides, keeping your ankles in line with your knees so that your legs form a 90-degree angle.

Flex your feet and keep your inner calves and feet in contact with the floor.

Lower down onto your forearms and take deep breaths, allowing your hips to settle into the stretch.

If the sensation is too intense, you can modify the version by extending one leg at a time while keeping the other knee bent.

Stay in this position for at least 30 seconds.

If your knees feel uncomfortable, place a folded blanket or mat under them for cushioning.

6. Supine Figure Four

This stretch is great for targeting the outer thighs and helps relieve tension in the hips and lower back.

Lie flat on your back with both knees bent and feet flat on the floor.

Place your left ankle on top of your right thigh, just above the knee, making a “4” shape with your legs.

Reach your left arm through the gap between your legs and gently clasp your hands behind your right thigh.

Pull your right knee toward your chest while flexing your left foot to protect your knee.

You should feel a deep stretch in your left outer hip and the back of your right leg.

Hold for about 30 seconds, focusing on your breath, then switch sides and repeat the process on the other leg.

7. Half Pigeon Pose

The half pigeon is a classic yoga pose that stretches the outer thighs and hip flexors, especially if you spend a lot of time sitting.

Start in a runner’s lunge with your right foot forward, keeping your left leg extended behind you with your toes tucked under.

Walk your right foot toward your left hand, then gently lower your right shin to the floor.

Try to keep your right knee in line with your right hip. Your left leg should remain straight and rest on the mat, with the top of your foot facing down.

Once you’re stable, gently fold forward over your right leg, aiming to lower your chest toward the floor.

You can rest your forearms or chest on the ground or stay propped up if that feels better.

Hold this pose for at least 30 seconds, then switch sides to stretch the other hip.

8. Double Pigeon Pose

The double pigeon pose is a deeper stretch for the outer hips and can be intense, especially if your hips are tight.

Sit down on the floor with your legs bent in front of you.

Stack your right shin on top of your left shin to align your knees and feet flexed.

Place a block or cushion underneath for more support if your top knee is far from the floor.

For a deeper stretch, hinge forward at your hips, reaching your hands toward the floor, and fold over your legs.

This will increase the stretch along your outer hips and glutes.

Stay in the pose for at least 30 seconds, focusing on your breath, then switch sides.

9. Low Lunge

A low lunge is an easy yet effective stretch that opens up the hip flexors and improves posture.

Start by stepping your right foot forward into a deep lunge position.

Keep your left knee on the floor, and make sure your right knee is directly above your right ankle, forming a 90-degree angle.

Place your hands on your right thigh for support, or if you’re feeling flexible, reach your arms overhead for a deeper stretch.

Keep your chest open and your back straight, and breathe deeply.

Hold this position for at least 30 seconds, then switch to the other side.

10. Crescent Lunge

The crescent lunge is a more advanced version of the low lunge, adding a balance challenge and increasing the stretch.

Start standing tall, then step one foot into a deep lunge, keeping the back leg straight and your hips squared to the front.

Lift your arms overhead, engaging your core to keep balance.

Hold this position for at least 30 seconds, keeping your back leg straight and your chest lifted.

Switch sides to work both legs evenly.

11. Camel Pose

The camel pose is a strong backbend that stretches the hip flexors and strengthens your lower back.

Start kneeling with your knees about hip-width apart, ensuring your legs are parallel.

Place your hands on the lower part of your back for support, keeping your fingers pointing downwards.

Begin by lifting your chest up toward the ceiling while gently arching your back.

If you feel stable and flexible enough, you can reach back with both hands to grab your heels.

Press your hips forward while keeping your chest open and your back long.

Take deep breaths as you hold this stretch for 30 seconds.

If you’re new to this pose or feel uncomfortable reaching for your heels, just stay where you are and keep your hands on your lower back for support.

12. Dancer’s Pose

The dancer’s pose is a balancing yoga pose that stretches your chest, shoulders, and hip flexors while also improving your balance.

Start by standing tall with your feet hip-width apart.

Shift your weight onto your left leg, and bend your right knee to bring your right foot towards your back.

Grab the inside of your right foot with your right hand, keeping your knee pointing down.

Push your foot into your hand as you hinge forward slightly at the hips.

Make sure to keep your chest open and your standing leg strong.

You’ll feel a stretch across your hip flexor and chest as you maintain your balance.

Hold for as long as you can, then gently switch sides and repeat.

13. Supported Backbend

The supported backbend is a great way to strengthen your lower back while stretching your hip flexors.

Start by kneeling with your knees hip-width apart, and ensure a wall or sturdy support is behind you.

Slowly begin to lean back, keeping your hips stacked directly over your knees.

As you lean back, reach your arms overhead and place your palms against the wall or a block for support.

This will help you deepen the stretch without overextending your back.

Take it slow and keep your chest lifted, using your arms to support your upper body.

You should feel a gentle stretch in your hip flexors and a strengthening in your lower back.

Hold this pose for 30 seconds, then carefully return to a kneeling position.

14. Supported Bridge

The supported bridge is a great stretch for opening the hips and releasing tension in your lower back.

Lie down on your back with your knees bent and your feet flat on the floor, about hip-width apart.

Lift your hips up toward the ceiling, and place a yoga block or cushion under your sacrum (the lower part of your back).

Rest your arms by your sides or place them on your belly for relaxation.

With your hips elevated, allow your body to relax into the stretch.

Breathe deeply as you feel the tension release in your hips and lower back.

Hold the pose for at least 30 seconds, then gently lower your hips back down.

15. Hip Pry

The hip pry is a great stretch to help release tension in the hip area, especially after a long day of sitting.

Lie flat on your stomach with your arms extended out at shoulder height, palms facing down.

Bend your right knee and bring it toward your left side, trying to reach it across your body.

You should feel a deep stretch in your hip and lower back as you gently twist your leg across.

Keep your left arm extended, and try to relax into the stretch, letting gravity help deepen the movement.

Hold the stretch for at least 20-30 seconds, then switch to the other leg.

Start Your Day with These Simple Stretches

Now that you’ve got these easy morning yoga stretches in your routine, it’s time to feel the difference.

No more stiff hips or sluggish mornings!

Just a few minutes each day can help you feel more flexible, energized, and ready to take on whatever the day throws your way.

So, grab a mat, take a deep breath, and start yoga stretching.

Your body will thank you!