Waking up is hard to do. But given that how you transition from the sleeping world into the rest of the day influences your vibe in a major way, taking the time for some mindful morning movement is not a bad idea. So why not trade your first-thing scroll for some revitalizing yoga?

This morning yoga practice features breath-led, intuitive movement and dynamic repetition, taking your body through classic poses with enough room to bring what your body needs so you can make the flow your own.

How to Boost Energy: 15-Minute Morning Yoga to Help You Wake Up

No props are needed for the process, but having some nearby (think a block, a pillow,  even a thick book) can help you access each pose with comfort and support.

Child’s Pose

Begin in Child’s Pose. Take your knees wide, walk your hands forward, and ground your forehead on the mat.

Stay here for 2 full cycles of breath.

Walk your hands to the right side of your mat, perhaps placing your left hand on top of your right. Take 2 full breaths here.

Move through center and walk your hands to the left, feeling that deep stretch through the right side body. Take 2 full breaths here.

Cobra Pose

Move back through center. Inhale as you draw yourself forward, lifting your chest and melting your hips toward the mat in Cobra Pose.

Child’s Pose

With your next exhalation, press back into Child’s Pose.

Move dynamically between the two poses 5 times, moving with the pace of your breath.

Upward-Facing Dog

With your final inhalation in Child’s Pose, press into the tops of your feet and lift your thighs in Upward-Facing Dog.

Downward-Facing Dog

Exhale as you roll over your toes and lift your hips in Downward-Facing Dog.

Take 3 breaths here as you pedal out your feet, stretch your hamstrings, and feel the tightness and tension leave your body.

Down Dog Waves

Take a deep breath in, round your spine, and shift your weight forward to a Plank-like position.

Exhale to bend your knees and lower your knees so they hover over the mat almost as if you are in Tabletop…

…and then push up and back to Downward-Facing Dog.

Repeat this pattern of movement 5 times, moving with the pace of your breath. Take 1 full breath in your final Down Dog.

Standing Forward Bend

With your next inhalation, take your gaze toward the top of your mat. Exhale as you walk your feet forward to your hands in Standing Forward Bend.

Halfway Lift

Inhale as you come into Halfway Lift. Exhale as you fold forward.

Mountain Pose

With your next inhalation, rise up all the way to standing, reaching your arms overhead in Upward-Facing Salute. Exhale as you bring your hands to heart center.

Spine Circles

Interlace your fingers behind your head. Begin to circle the upper body. As you inhale, lean your head into your hands, opening your chest.

As you exhale, circle to the right, rounding the spine.

Continue to move with the breath. Take 5 circles before switching directions.

Inhale as you reach your arms overhead in Upward Salute. Exhale to dive forward, fold in Standing Forward Bend. Inhale, Halfway Lift.

Knees-Chest-Chin

Exhale as you bring your hands to the mat and step back to Plank Pose. Lower your knees, arch your spine, and touch your chest and chin to the mat in Knees-Chest-Chin.

Inhale, draw your heart forwards and up into Cobra Pose. Exhale as you come into Downward-Facing Dog.

Three-Legged Dog

With your next inhalation, lift your right leg for Three-Legged Dog.

Low Lunge

Exhale, landing your foot softly between your hands in Low Lunge. Lower your back leg to your mat. Take on inhalation here as you sweep your arms alongside your head.

Half Splits

Exhale as you shift your hips back, straighten your front leg, and lean forward to bring your fingertips to the mat in Half Splits.

Move dynamically between the two poses 5 times with the pace of your breath.

When you’re done, inhale as you rebend your front knee, and exhale as you shift back to Downward-Facing Dog.

Inhale to shift forward to Plank Pose. Exhale, Knees-Chest-Chin. Inhale, Cobra Pose. Exhale, Downward-Facing Dog.

Repeat the following poses on the opposite side, finishing in Down Dog:

• Three-Legged Dog
• Low Lunge
• Half Splits
• Downward-Facing Dog
• Plank Pose
• Knees-Chest-Chin
• Cobra Pose

Cow Pose

Gently lower your knees to your mat. Inhale, slowly dropping your belly, and lifting your gaze in Cow Pose.

Cat Pose

Exhale, round your spine and tucking your chin to your chest in Cat Pose.

Continue to move through Cat and Cow or bring a little bit of intuitive movement into the poses, shifting your weight forward and back or inviting some wave-like motions through your spine.

Move here for 5 cycles of breath.

Child’s Pose

When you’re ready, come back into a Child’s Pose. Stay here for 1-5 minutes or as long as you’d like.