[VIDEO] Rise and shine with our 15-minute yoga routine

Physiotherapist at Bupa UK
03 August 2017

If you find yourself waking up to a big yawn and an even bigger stretch, why not turn that stretch into something more? Try our 15-minute morning yoga routine to help get your day off to a flying start.


Yoga poses in this video

Warm up and pelvic tilts

Standing, take a slow, deep breath. Find your alignment. Slowly roll down vertebrae by vertebrae, drawing in your deep lower abdominals. Roll back up and repeat to warm up your spine.

Bupa's 15 minute yoga workout - physio demonstrating a roll down 

Roll back down and then walk your hands forward taking your weight through your core and evenly through your upper body. You should now be on your hands and knees.

Tilt your pelvis forwards and backwards, drawing in your deep lower abdominals then releasing, extending the spine. Repeat a few times.

Bupa's 15 minute yoga workout - physio demonstrating the table top

Bupa's 15 minute yoga workout - physio demonstrating the table top arch 

Table top with leg extensions

Find your centre in a tabletop position. Draw your knee into your chest and extend the leg, lengthening it. Repeat 10 times then switch legs.

Bupa's 15 minute yoga workout - physio demonstrating the table top leg extension 

Downward dog

From a table top position, move your hands in front of your shoulders and spread your palms and fingers out on the floor. Push your knees up and away from the floor so that your bottom is in the air but keep your back straight. Bend your knees and lift your heels to begin with, pedaling them a few times to stretch out your calves and hamstrings. Aim to lengthen your tailbone.

Bupa's 15 minute yoga workout - physio demonstrating the downward dog

Bupa's 15 minute yoga workout - physio demonstrating the downward dog 

Long plank

From the downward dog position, walk your hands forward into plank position. Your wrists and elbows should be in line with your shoulders. The line of your body should be nice and straight, don’t dip or arch your back. Pull your abdominal muscles in. Hold and hover for 30 seconds if you can.

Bupa's 15 minute yoga workout - physio demonstrating the long plank 

Child’s pose

Using your deep abdominals return to your knees and release the lower back into child's pose. Reach your arms forward and long while slowly rotating your head and neck from side to side.

Bupa's 15 minute yoga workout - physio demonstrating the child pose 

Lunge with side stretch

From downward dog, step your foot between your hands so that your knee is bent at a 90 degree angle and aligned with your heel. Rest your other knee on the floor. Lean over to the side, stretch and hold. Then repeat on the other side.

Bupa's 15 minute yoga workout - physio demonstrating the lunge

Bupa's 15 minute yoga workout - physio demonstrating the lunge 

Three-legged dog

Push yourself back into downward facing dog and pedal your feet again a few times. When you feel ready lift the right leg up and over the left hip into three-legged dog. Push that leg away. Switch legs and repeat.

Bupa's 15 minute yoga workout - physio demonstrating the three legged dog 

Toe tapping

Come back down into child’s pose and then carefully lie on your back and find your neutral lower back position by drawing your deep abdominals in towards your spine. Float one leg at a time into a 90 degree knee and hip angle. Start toe tapping keeping your core muscles strong. Repeat 10 times, alternating your legs.

Bupa's 15 minute yoga workout - physio demonstrating toe tapping

Bupa's 15 minute yoga workout - physio demonstrating toe tapping 

Then work your way into pressing your legs out for deeper abdominal work. Repeat 10 times, alternating legs.

Bupa's 15 minute yoga workout - physio demonstrating toe tapping with an extended leg 

Bridge

Before you get into a bridge position, relax and find your centre. Then draw your knees to your chest and rock side to side a few times.

Slowly roll up vertebrae by vertebrae into bridging, scooping through your abdominals and using your bottom muscles to initiate the lift. Then roll down again. Repeat slowly 10 times.

Bupa's 15 minute yoga workout - physio demonstrating a bridge 

Hold a strong bridge position then stretch your arms overhead. Bring them back up so they are pointing straight up at the sky then roll your back down onto the floor. Repeat 10 times.

Bupa's 15 minute yoga workout - physio demonstrating a bridge 

Follow up by drawing your knees to your chest and rocking side to side.

Bupa's 15 minute yoga workout - physio demonstrating knees in 

Open up your hip and rest it on your opposite leg. Pull it gently if tolerable into your chest, stretching through your glutes. Hold and repeat on the other side. Then do this one more time with each leg.

Bupa's 15 minute yoga workout - physio demonstrating a glute stretch 

Roll onto your side and push up into standing. Rolling up vertebrae by vertebrae, slowly return with a deep long slow breath.

Did you know…benefits of yoga

Yoga is an ancient holistic practice. Originating in India, it has been around for over 3,000 years and is now loved by people all around the world. The practice takes you through a series of poses. Combining stretching, strength, relaxation, breathing techniques and meditation, it’s designed to work your body and mind together.

This could have a positive effect on both your physical and mental wellbeing.

 Physically you could experience an improvement in:

  • balance
  • flexibility
  • strength
  • posture

Mentally you could feel an improvement in:

  • stress levels
  • mood
  • relaxation

For more information about the benefits, take a look at our blog: Five reasons to take up yoga.

In today’s fast-paced world, finding the time to exercise can be hard. The morning can be the perfect opportunity, helping you to feel refreshed and ready to take on the day. It also allows you to take a little time out from the stresses of the day ahead to do something for yourself.




Do you know how healthy you truly are? Bupa health assessments give you a clear overview of your health. You’ll receive a personalised lifestyle action plan with health goals to reach for a healthier, happier you. 

Lucie Roux
Physiotherapist at Bupa UK

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