This sequence focuses on lengthening the spine and loosening up key muscles. My morning routine is simple enough to do as a beginner or a seasoned yogi, and can be more vigorous if you do it at a faster pace! I have learned and taught plenty of routines and sequences, and this one below is my favorite for right away in the morning. I am a 200 hour licensed RYT, I have been practicing yoga for over 10 years, taught to adults for many years, and I now have been teaching yoga to kids in schools for 8 years. There are plenty of easy poses and routines to start your day, and infinite combinations of them to try. Yoga gives you energy, loosens your muscles, jump starts your metabolism, and lengthens your spine. Have a great one.Do you ever feel sore and sluggish in the morning? Maybe low-energy, or just groggy? Hopping on your mat and practicing yoga in the morning is an excellent way to start your day. Take one or two more cycles.Īt the end of the sequence sit for a couple of breaths, feel the fresh energy you’ve created and welcome the day.

This time, take your left leg forward for the lunge and out to the side to complete the first cycle. When you are ready for the other side, inhale and rise. This completes the first side and first half of the cycle. (If your head doesn’t reach the floor, place it on two fists, one on top of the other). Feel the weight of the head on the ground, calming the mind. Let the head hang for freedom in the neck.ĩ. Mula bandha, or the root lock (an energetic lift at the centre of the pelvic floor) naturally arises, as the lower abdomen gently engages. Press down and forwards through the palms, down and back through the feet, energising the arms and legs. Keep the knees bent if that feels better for you (if the backs of your legs feel tight).

Exhale and come into inverted V or downward-facing dog pose. Feel the openness in your chest and hips.Ĩ. Inhale as you open your right arm and leg to the side and gaze up towards your right hand. Hamstring Stretch ( Supta Padangusthasana) and Leg Circles With Yoga Strap. Then place a hand on each knee and use your hands to circle your knees away from each other for a few breaths, and then toward each other for a few more breaths. Hips above knees, shoulders above wrists.ħ. Lying on your back, draw both knees into your chest for several breaths. Keep your lower abdomen gently engaged for a ‘flat back’ shape. Either stay here as you exhale, or descend into a lunge: lower the hips with control while engaging your abdominal and inner thigh muscles to support your lower back.

Feel energy from the ground rebound up through your body to the crown of your head and beyond.ĥ. Feel stable by pressing down into the earth through your feet. (The heart centre is in the centre of the chest, level with the heart). Feel the heart centre sing as your upper back experiences a tiny backbend. Engage your abdominal muscles to support you here. This time lift your chest as you open the arms and gaze upwards. Use the strength of your front thighs to initiate the movement and to control your descent back to your starting position (as above) as you exhale.ģ. Simply observe – shallow, deep? Even, uneven?Ģ. Focus your attention on your breathing for a moment and see how it feels this morning. If you are familiar with ujjayi breathing and would like to use it instead, by all means do (bearing in mind that this will bring some additional heat into the mix).ġ. If you prefer, you can also spend a few breaths in each of the poses, and slow down the flow. Co-ordinating each of the movements with the breath calms and focuses the mind. Just one or two rounds (both sides) will set you up for the day, feeling physically open, optimistic and ready for whatever it holds.īreathe naturally during the sequence, without any control or effort. It creates space in the spine, shoulders, chest and hips, while sneakily building strength in the core, upper body, legs and arms. It’s a variation of the classical yoga sun salutation that’s perfect for any season, especially for the summer and hotter days. Here’s a gentle, energising sequence that will bring the sun firmly into your heart and a positive attitude to your mind. I’m often asked for a short morning yoga sequence that creates energy but doesn’t require too much of it – something to start the day right.

Morning yoga sequence