This Flow and Grow Kids Yoga Presentation from 2018 delivers an effective framework for structuring your morning and night to rest adequately and energize. Using breathing, yoga, and mindfulness activities. Written by Lara Hocheiser and design by Nafeeza Hassan.

1. How to Have
Better Mornings
Practices for sustained energy, positive
thinking, and efficiency
By Flow and Grow Kids Yoga
www.flowandgrowkidsyoga.com
lara@flowandgrowkidsyoga.com
All rights reserved. © 2017 Flow and Grow Kids Yoga

2. COULD A MORNING ROUTINE IMPROVE YOUR DAY?
5-10 Minutes to Wake Up Happier and More Productive
Knowing exactly how the beginning of your day looks like is powerful. This helps you feel in control
and non-reactive, which in turn reduces anxiety and ensures productivity throughout the day.
● Studies have shown that when our energy and self-control are depleted, our motivation wavers,
making it difficult to focus on tasks. Therefore, establishing a good morning routine can positively
influence your attitude, energy level, and performance throughout the day.
● Morning Routines establish momentum. According to the endowment effect, if you’ve already
started the day by moving your life forward, you have established positive momentum, and are
more likely to keep doing positive things.
Harvard Extension School Boost Productivity with a Morning Routine: https://www.extension.harvard.edu/professional-
development/blog/3-ways-boost-productivity-morning-ritual
Endowment Effect, Daniel Kahneman and Amos Tversky:
https://www.mindful-company.com/blogs/notebook/why-does-everyone-but-me-have-a-morning-routine

3. 2. Gratitude/Positive Thinking
3. Stretches and Poses
1. Breathe
4. Set Goals/Intentions
5. Keep track!
ROUTINE

4. 1. Sit in easy pose/crisscross and gently place your hand on your
stomach.
2. Inhale slowly through your nose for 4 seconds. As you breathe in,
inflate your belly like a balloon. Feel your belly rise against your
hand.
3. Hold your breath for one second.
4. Slowly exhale through your mouth for 4 seconds. Imagine
deflating your stomach like a balloon. Feel your hand fall as you
exhale.
5. Repeat 2-10 times.
6. Notice how you feel.
Wake Up and Breathe
BELLY BREATHING
1. Breathe

5. THINK HAPPY THOUGHTS!
In the morning when you wake up, write
down 3 things you are grateful for.
Gratitude Practice:
2. Gratitude/Positive Thinking
Expressing your thanks can really improve your overall sense of
well-being. Gratitude has been shown to increase self-esteem and
reduce insecurity, this means that it can help us focus and improve
our productivity. Gratitude also helps us sleep better, which will
make mornings even more energizing.
7 Scientifically Proven Benefits of Gratitude
https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/201504/7-scientifically-proven-benefits-gratitude

6. STRETCHES
3. Stretches and
Poses
Rainbow Forward Fold
Mountain

7. BALANCE, FLEXIBILITY, AND STRENGTH
3. Stretches and
Poses
Tree Warrior II
Seated Twist

8. IN CASE YOU NEED TO CALM DOWN...
3. Stretches and
Poses
Child’s pose can help us feel calm
when we are stressed. Placing
your head down on the mat is
calming and soothing and also
creates a safe space.

9. IN CASE YOU NEED ENERGY...
3. Stretches and
Poses
If you feel too tired for school, try:
● 10 Jumping Jacks
● Sun Salutations

10. SET YOUR GOAL & INTENTION
4. Set Goal/Intentions
Want to have a great day? Try setting one goal and one intention.
A goal might be an academic or athletic achievement, while your intention might be
how you wish to feel or something you wish to share with others. A goal comes from
the mind and ambition, while intention comes from the heart and is felt.
Goal setting has been shown to increase self-confidence because it gives you clearer
direction and focus while aiding with decision-making.
Example: My goal is to study for 2 hours for my test. My intention is to relax and
appreciate myself for doing it.
Forbes: Reasons Why Goal Setting Will Improve Your Focus
https://www.forbes.com/sites/jeffboss/2017/01/19/5-reasons-why-goal-setting-will-improve-your-focus/#7eacd4ac534a

11. PRACTICE SETTING
GOALS AND
INTENTIONS
4. Set Goal/Intentions
Take a moment to think of one goal
and one intention.
(Facilitator may have students chat with
one another about this or write it down…)

12. Now that you have all these tips for better mornings,
can you stay motivated? It feels good to keep track
of healthy habits. Try doing so on our Healthy
Morning Routine Tracker!
KEEP TRACK OF YOUR
MORNING ROUTINE
5. Keep Track