6 wake-you-up yoga poses for groggy mornings

Are your night owl tendencies causing morning grogginess? While coffee or black tea is an effective way to jumpstart your day, studies show that yoga can help reduce tiredness, too.

A small 2014 study published in the journal Biopsychosocial Medicine found that people with chronic fatigue syndrome who added 20-minute gentle yoga sessions to conventional therapy experienced a significant drop in fatigue both immediately after their practice and at the end of the two-month study. Plus, a 2011 meta-analysis reports that yoga "increases blood flow and levels of hemoglobin and red blood cells, which allows for more oxygen to reach the body cells.” In turn, this allows your vital organs to function better.

“When we wake up our spine and set intentions for the day, we wake up our potential, and we make space for ourselves to ask the universe for whatever it is we need,” explains certified yoga instructor Francesca Bove, a teacher at sonima.com, which offers free online yoga classes. “With the breath and the body open and steady, anything can happen.”

Whether you hit the town or binge-watched Game of Thrones last night, stoke your morning with these wake-you-up, energizing yoga poses from Bove. (We've also added some sumptuous morning recipes—try one each day of the week!)

Supine Twist Pose

Try: Chocolate Hemp Waffles with Strawberry Compote for a decadent reason to get out of bed.

Cat-Cow Pose

"These spinal undulations are great for stretching and strengthening  the hips, the pelvis, and the back," explains Bove. "Link your breath with movement to bring your mind and your sensations into the present moment.

Try: Raspberry Breakfast Smoothie for a protein-rich, vegan morning meal.

Thread The Needle Pose

"This posture, which is typically performed after Cat-Cow Pose, helps open your shoulders, align your neck, and ground you for the day ahead," says Bove.

Try: Sunshine Polenta, a filling, gluten-free breakfast to fuel your day.

Downward Facing Dog Pose

"Downward Facing Dog balances and connects all of the previous movements through strengthening and lengthening your body," says Bove. "It equalizes front and back muscles and ignites your core. Bring the same type of rhythmic breath from Cat-Cow into Downward Dog to fully spread the energy through the whole body."

Try: Matcha Green Tea Drink for an energizing alternative to your morning coffee.

Standing Forward Fold Pose

"This forward bend improves overall posture because it lengthens and strengthens the nerves and muscles of your back body," explains Bove. "It also wakes up your hamstrings, which sets you up to walk more balanced throughout the day. Bend your knees as necessary."

Try: Flaxseed and Pomegranate Smoothie for a quick nutrient-rich breakfast or snack.

High Lunge Pose

"This semi-balance posture helps to stabilize your hips and the muscles of your pelvic girdle," says Bove. "It also strengthens your legs. With the arms lifted above the head you can create a deep thoracic back extension, as well as a sense of power to bring into the whole day."

Try: Brain-Boosting Smoothie, with spirulina, chlorella, and blue-green algae.