Starting your day with a dynamic yoga practice can help relieve muscle soreness caused by lack of sleep. Plus, a morning yoga routine is a way to focus on your breath, stretch your body, and get in tune with yourself before doing anything else, regardless of the quality of sleep you got the night before.

These morning yoga poses include hip and side stretches, shoulder opens, and back curves to work tired muscles. Because these are the first movements of the day, be sure to have blocks and straps or towels ready to use for support as your muscles warm up.

Before doing Sun Salutations, you can also do your favorite stretches such as Cat Pose, Cow Pose, Child’s Pose, Puppy Pose, Downward Facing Dog, etc.

1.Sun Salutation (Surya Namaskar A)

During your first round of  Sun Salutations  , you might spend a little more time in each pose to slowly wake up your muscles, then when you move on to the next round, hold each pose for one breath, except Down Dog, which you can hold for five breaths.

Stand on a mat with your feet hip-width apart. On your first inhale, extend your arms straight above your head. On your exhale, bend forward, touching your fingertips to the floor or a block. On your next inhale, straighten your spine and come to a half-stand. Bend your knees and place your hands on the mat to  return to a plank position. On your next exhale, Lower yourself halfway into Chaturanga Dandasana or  all the way to your belly . Raise yourself into Downward Facing Dog. Press down on the balls of your feet so that your feet do not touch the floor. On your next exhale, roll your toes   and raise your hips back into Downward  Dog . If your hamstrings feel tight, bend your knees. Take five deep breaths in Downward Dog. Press your knuckles down as you raise your hips and pull them back towards the wall behind you. On your final exhale, carefully step, walk or jump up onto the mat. On an inhale, keep your spine straight and lift your torso. On an exhale, lean forward. If your hamstrings feel tight, bend your knees. On your next inhale, stand up straight and raise your arms. On an exhale, lower your arms to your sides. Repeat this sequence 3-5 times.

2. Low Lunge

Stand at the front of your mat, step your left foot back 3-4 feet and place your left knee on the mat in a low lunge position. Lift your back knee back slightly. Keeping your front foot and back knee pressed into the mat, lift your hips up without compressing your lower back. If comfortable, raise your arms up toward the ceiling. Place your hands shoulder-width apart and look straight ahead. Slowly bend your front knee forward, feeling a stretch in your left hip and front thigh, as well as your right hamstring . Stay here for five breaths. Switch sides.

3. Standing side stretch

Stand on your mat with your feet hip-width apart. Spread your toes and lower each foot evenly. Raise your arms high and grab your left wrist with your right hand. Keeping your spine tall, lean to the right until you feel a stretch on the left side of your body. Avoid leaning forward or backward. Pause for a few slow breaths, then switch to the other side.

4. Stand with your feet wide apart and leaning forward

Facing the long side of your mat, stand with your feet about 4 to 5 feet apart and your toes turned slightly inward. Place your hands on your hips. Inhale and lift your chest. As you exhale, place your hands on the floor or on blocks shoulder-width apart and bend forward. As you inhale, lengthen your spine and lift halfway up. As you exhale, bend forward. With your fingertips in line with your toes, place your hands shoulder-width apart and relax your neck, lowering your head. Stay here for five deep breaths, feeling your weight evenly distributed between the front and back of your feet.

5. Side Lunge Pose (Skandasana)

Inhale, lift your torso up while keeping your back straight, straightening your arms and placing your hands on your fingertips. Point your right toes slightly outward and begin to bend your right knee. When it feels right, bend your right knee and squat down while keeping your left leg extended. Keep your left foot on the floor or bend your left heel and point your left toes toward the ceiling. Sit up straight or lean forward and step your arms out as far as you can. Stay here for five breaths and switch to the other side.

After performing the second side lunge,   straighten your legs, bend forward, and place your arms behind your back with your fingers interlaced, returning to a wide-legged standing forward bend position. (You can hold a rope or towel in each hand.) Raise your arms overhead, lifting your knuckles toward the ceiling, feeling a stretch in the front of your chest and shoulders. Stay here for five breaths. When you’re ready, place your feet on the ground and on your next inhale, rise chest first. Return to the mat.

6. Dolphin Pose

Place your hands and knees facing forward on your mat. Lower your elbows to the mat, interlacing your fingers. Place your elbows shoulder-width apart. Lower your forearms evenly and look toward your feet. Curl your toes and lift your hips back. (This pose is very similar to Downward Facing Dog.) Bend your knees as far as you can. Press into your elbows, lengthening your upper back. Take 5 to 10 deep breaths. To release the pose, kneel and lift yourself up with your hands.

7. Hands and Knees Spinal Rotation (Threading the Needle)

From a hands-and-shoulders position, place your left arm under your chest and your right arm on the mat while resting it on your left shoulder. Your left palm should face the ceiling. Place one side of your head on the mat. Place your right hand under your right shoulder or about 6 inches from your face. Curl your toes for balance. For a more powerful twist, press your right hand into the mat. Draw the outer right hip toward the wall behind you. Take a few breaths here. Switch sides.

8. Locust Pose (Salabasana)

Lie face down with your feet hip-width apart. Place your hands behind your back and interlock your fingers. (You could also hold a rope or towel between your hands.) On your next inhale, use your back to lift your chest and legs off the floor as you rise. Extend your knuckles toward your heels and keep your neck long by looking down and slightly forward. Breathe here. Lower yourself to face down, turn one ear toward the mat and relax your arms at your sides with palms facing up.

9. Baby Ushtrasana

Start in a kneeling position. Clasp your hands behind your back and lift your chest. (You can also use a strap or towel between your hands.) Keeping your chest up, raise your arms behind your back and bring your knuckles toward the mat behind your toes in a backbend. Stay here for five breaths. When you’re ready, inhale and lift your head, slowly allowing it to rise to the end.

9. Bridge Pose (Setu Bandha Sarvangasana)

Step back. Stand with your feet hip-width apart on the mat and bend your knees with your heels close to your hips. Press your feet firmly into the mat and lift your hips. If you can comfortably clasp your hands under your body, do so now and swing your shoulders under you, or grab the long ends of your mat and swing them over your shoulders. From any hand position, drop your feet and lift your chest. Stay here for 5-10 breaths, then slowly relax back into position on your back. Repeat 2 more times if needed.

10. Jathara Parivartanasana (Turnaround Pose)

Lie on your back and hug your knees to your chest. Gently rock from side to side. Drop both knees to the left. Lower your right shoulder to the mat and reach your right arm to shoulder height. Hold for 5 breaths and then switch to the other side.

11. Happy Baby Pose (Ananda Balasana)

Lie on your back and hug your knees to your chest again. Straighten your knees and raise your feet toward the ceiling. Grab the outside of your feet or calves with both hands. Keeping your knees straight, spread them apart. Gently rock yourself from side to side while gently massaging your back on the mat. Release after a few breaths.

12. Corpse Pose (Shavasana)

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For this final resting pose, stand straight on your mat with your feet wider than hip-width apart. Place your arms slightly away from your body, palms facing the ceiling. Close your eyes and focus on your breath. With each exhale, try to come into rest more completely. Stay in the position for five minutes.