7分钟晨间瑜伽拉伸序列，舒展腘绳肌、髋部与肩部

Published November 9, 2026 04:04AM

Even when you have only seven minutes, you can still complete a practice that releases tension throughout your entire body. The following quick morning stretch routine takes you through an entire sequence of stretch-y yoga poses, focused awareness, and slow breathing.

The following quick yoga routine for your hamstrings, hips, and shoulders can be done in a doable amount of time and will definitely help set the tone for your day and give you that much-needed initial boost of energy. Let’s get started!

7-Minute Morning Stretch Routine

You’ll definitely recognize a lot of the poses but there are also some uncommon variations that maximize flexibility. No props are required although you are always welcome to use them.

Child’s Pose With a Side Stretch

Kneel on the mat and bring your big toes together, knees apart, and instead of folding straight forward, crawl your hands and fingertips toward the upper left corner of your mat as you fold your chest toward the mat in a version of Child’s Pose. Take 3 big breaths here as you press your hips toward your heels and feel the stretch along your right side body.

Take one more inhale here as you lengthen, and then walk your hands toward the right side of the mat and fold on down. Find lots of length through your left side. One more big inhale through the nose and exhale to let it go. Bring your hands back to center.

Low Lunge

Lift onto your hands and knees, palms under your shoulders, knees underneath your hips. Step your right foot in between your hands and keep your knee over your ankle in Low Lunge. As you lift your chest and arms, feel your tailbone lengthen down toward the mat. At the same time, you want to lift out of your lower back so you’re not collapsing there.

Half Splits

Circle your hands to the mat and straighten your right leg. You might need to wiggle your front heel a little farther away from you. Then fold forward over your leg, feeling the stretch in your hamstrings, in Half Splits.

Runner’s Lunge

Bend your right knee again. This time, tuck your back toes under, lift your back knee off the mat, and come onto your fingertips into a Runner’s Lunge. Think of pressing your hips down and lifting your heart forward. You might want to rock a little back and forth. Let your hips be heavy, so gravity is doing the work.

Pyramid Pose Variation

Now straighten your front leg any amount and spin your back heel down as if you’re in Pyramid Pose. Keep pressing through both feet. You can shorten your stance if you need in this intense stretch for the hamstrings. See if you can relax your neck and take a breath in through the nose and a long, slow exhalation out the mouth. Stay here for a few more breaths.

Downward-Facing Dog

Bend into your front knee, plant your hands on the mat, and step back to Downward-Facing Dog. You want your hands to be shoulder-distance apart and your feet hip-distance apart. Bend one knee, straightening the opposite knee and pushing into that heel, and then switch sides.

Plank Pose

Inhale as you shift forward into Plank Pose.

Cobra Pose

Slowly lower all the way down to your belly and take a little backbend here as you lift your chest in Cobra Pose.

Then repeat the previous poses on the other side, including Low Lunge, Half Splits, Runner’s Lunge, Pyramid Pose, and Downward-Facing Dog.

Three-Legged Dog

From Down Dog, lean into your left leg, reach your right leg toward the ceiling, bend your right knee, and open up that right hip in Three-Legged Dog. You’re trying to lift your right knee as high as it can possibly go. Then switch sides.

Kneeling Shoulder Stretch or Rabbit Pose

Bring your knees to the mat, sit on your heels, and interlace your fingers behind your lower back. Shrug your shoulders down and away from your ears. Open up as you lift your knuckles away from you.

Stay here or lean forward and lightly bring the crown of your head to the mat and lift your shoulders away from your ears in Rabbit Pose, keeping most of your weight in your knees and feet.

Wherever you are, take a big breath in and then release.

Closing

Let’s come to take a seat in any way that is comfortable for you here. Notice how you feel now after just 7 minutes of practice. Stay here for a few long, slow breaths before continuing with your day.

Thank you so much for doing this quick 7-minute morning stretch routine class with me!