Yoga Pathways

Overcoming Morning Excuses: 5 Yoga Tips to Start Your Day Right

“Excuses are lies wrapped up in reasons.” This quote by Howard Wright, a renowned social psychologist, hits close to home for many of us. It’s easy to convince ourselves that our reasons are valid, but in reality, they are often just clever ways of staying within our comfort zones.

How many times have you caught yourself saying, “I’ll just have one more episode,” or “I’ll start tomorrow”? These little white lies are more dangerous than they seem. They sneak into our daily routines, turning into habits that hold us back from achieving our true potential. I know this all too well—I used to tell myself that a few more minutes of scrolling through social media wouldn’t hurt, only to realise that it was stealing great swathes of time that I could have spent doing something more fulfilling. I have finally removed Facebook from my phone.

As a yoga teacher, I’ve heard every excuse in the book for why morning yoga is “just not possible” or, in more dramatic terms, “literally impossible.” These excuses are nothing more than stories we tell ourselves, designed to keep us snuggled under the duvet rather than stepping onto the mat. But here’s the thing—these stories can be rewritten.

Let’s explore five of the most common excuses that hold us back and explore how we can gently dismantle them. By the end, you’ll be ready to greet the morning sun with a fresh perspective—and maybe even a few sun salutations.

Excuse #1: I’m not a morning person.

Ah, the classic “I’m a night owl” defence. Yes, it’s true some people are more nocturnal by nature—just ask any raccoon. But guess what? The sun doesn’t care about your circadian rhythm, and neither does your yoga mat. Declaring yourself “not a morning person” is basically a polite way of saying, “I prefer to do all my worrying late at night when I should be sleeping.” The truth is, anyone can become a morning person with a bit of practice. And the payoff? Feeling like you’re on top of the world by 7:30 a.m.

How to Flip It: Try going to bed a bit earlier. I know, shocking advice. Even a 15-minute shift can make waking up less traumatic. Remember, every night owl can learn to love the sunrise—especially when yoga’s involved.

Excuse #2: I don’t have enough time.

This one is so popular it should have its own fan club, complete with T-shirts and matching mugs. This is the one that gets under my skin the most. Oops, I forgot, I’m not judging.

We all have 24 hours in a day. The “I don’t have time” excuse is really just code for “I don’t REALLY want to prioritise it.” If you’ve got time to scroll through TikTok until you fall into a meme-induced trance, you’ve got time to roll out your mat for a quick yoga session.

How to Flip It: Start with just 10 minutes. That’s all. You’ll be surprised how a little morning yoga can actually make you more productive, which means you can still fit in those crucial minutes of cat videos later on.

Excuse #3: I’m too tired

We’ve all been there dragging ourselves out of bed like we’ve just completed a triathlon in our sleep. It’s worth remembering: Yoga isn’t just a physical exercise; it’s an energy booster. That tiredness is often more in your head than in your muscles. A few gentle stretches or a powerful vinyasa flow can wake you up better than any double-shot espresso, and with fewer jittery regrets.

How to Flip It: Instead of diving straight into the physical practice, start with some deep breathing or meditation. You’ll be amazed at how quickly your energy levels rise, making you wonder why you ever felt tired in the first place. It’s also worth reminding yourself when you are struggling to get out of bed how amazing you will feel in a very short amount of time.

Excuse #4: It’s too cold in the morning.

Morning yogis – if you’ve forgotten this from last year. Winter is coming. 🥶🥶

Yes, the bed is warm, and the world outside feels Arctic. But that’s exactly why morning yoga is your friend! It gets your blood pumping and warms you up from the inside out. Plus, once you’re moving, you won’t even notice the chill—except when you stop, and then it’s back to the freezer.

How to Flip It: Lay out your yoga clothes the night before (maybe even sleep in them—no judgment here). And start with a cosy blanket around your shoulders. By the time you’re halfway through your practice, you’ll be peeling off layers like it’s the middle of July. Ask for a pair of thermal pj’s for your birthday or Christmas and wear them while you practice.

Excuse #5: I have too many things to do in the morning.

Morning routines can be hectic, especially if you’ve have young children, pets, or a long commute. But the beauty of yoga is that it can be tailored to fit any schedule. The truth is, taking just a few minutes for yourself can make everything else you do in the morning easier and more enjoyable—yes, even dealing with that suspiciously silent toddler.

How to Flip It: Integrate yoga into your existing routine. While the coffee brews, do a few stretches. Waiting for the shower to warm up? Throw in a quick sun salutation. You’ll find that those “too many things” suddenly feel much more manageable. And who knows? Maybe you’ll even start looking forward to mornings.

So, what’s your excuse? What’s coming between you and the life you actually want to lead?