☀️ 45-Minute Yoga Flow for Morning Mama Energy

Being a mom means non-stop movement, mental load, and often running on little sleep. This energizing 45-minute yoga flow is designed to wake you up, boost circulation, stretch out tight muscles, and give you the strength & focus to tackle your day—before the chaos begins.

Set an intention!

In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:

Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”

💡 This flow focuses on:
✔️ Gentle wake-up stretches (because moms deserve soft mornings ☕)
✔️ Core & strength activation (for posture & stamina)
✔️ Heart-opening & energy-boosting poses (bye, exhaustion!)
✔️ Calming breathwork (so the kids’ meltdowns don’t become yours 😆)

Pssst. Have you bought a yoga mat yet?

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👉 What You’ll Need: Just your mat, your breath, and 45 minutes for YOU.

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🌞 10-Minute Gentle Wake-Up

I did manage to film a sneak peek of my version of this warm-up WITH my 1 year old on TikTok, if you want to check it out. There’s also a modification to one move because my toddler wanted to share the mat, but I wanted a good stretch.

🔹 Seated Neck & Shoulder Rolls (2 min) – Loosen up tension from sleep.
🔹 Cat-Cow (2 min) – Wake up your spine & digestive system (trust me, it helps).
🔹 Downward Dog to Gentle Pedaling (2 min) – Stretch out stiff legs & lower back.
🔹 Child’s Pose with Side Stretch (2 min per side) – Release shoulders & back tightness.
🔹 Standing Forward Fold (2 min) – Let your head hang, releasing stress & sleep fog.

🔥 25-Minute Power Flow: Wake Up & Own Your Day

(🔄 Move with energy & flow—this is your time! ✨)

🔥 1. Sun Salutation Warm-Up (5 min)

🔹 3 Rounds of Sun Salutations – Link breath with movement, warming up your whole body.

🔥 2. Core & Strength Activation (10 min)

🔹 Chair Pose (Utkatasana) – 1 min
🔥 Builds leg & core strength (so you can squat down for that 100th toy pick-up).

🔹 Warrior II → Reverse Warrior (2 min per side)
🔥 Opens your chest & shoulders, while engaging your legs for endurance.

🔹 Boat Pose (Navasana) – 1 min
🔥 Core activation = strong back & posture (goodbye, mom slouch!).

🔹 Plank to Side Planks (2 min, switching sides)
🔥 Tones core, arms & shoulders—because carrying kids is basically weightlifting.

🔥 3. Energy-Boosting Flow (10 min)

🔹 Dancer’s Pose (1 min per side)
🔥 Opens heart & shoulders, while improving balance (for when you’re carrying a baby & coffee).

🔹 Camel Pose (2 min)
🔥 Full-body energizer—chest & heart open, ready to take on the day!

🔹 Standing Forward Fold to Halfway Lift (2 min)
🔥 Encourages fresh circulation & mental clarity.

🌿 10-Min Cool Down & Centering

🔹 Seated Twist (2 min per side) – Detox & refresh.
🔹 Butterfly Pose (2 min) – Open tight hips from all that sitting & carrying.
🔹 Legs Up the Wall (3 min) – Recharge, reduce swelling & reset.
🔹 Savasana (3 min) – Soak in the stillness before the day gets wild.