Your Morning Yoga

As many of you know, I’m an early riser and teach morning classes throughout the week so when someone asked me for a yoga sequence they could do the morning, I gladly took on the challenge!

The great thing about practicing or doing any activity in the morning is that you’re letting yourself know that your committed and dedicated to doing something for YOU. It also allows you to have a feeling of accomplishment as you start your day. But most importantly, what I love about my morning yoga is that it works out my morning nerves so I can feel grounded to take on the day.

So here’s a yoga sequence (find video below) that I’ve put together and one that I do fairly often to get ready for my day. Depending on how much time you have and where your energy is at, there’s various options of poses/sections of this flow that you can put in and take out. See my tips below. Enjoy and let me know what you think!

VIDEO: YOUR MORNING YOGA

Tips for this sequence/How to use it:
Make sure you listen to YOUR body and take modifications/skip a pose or take childs pose when you need to.

• All the poses covered in the video are listed below and are broken down into sections. The video has subtitles breaking down the sections as well.
• Here’s some options for you if you’re short on time or want something specific from the practice:
  •   > 15 minute Sequence to Open Up Hips and Hamstrings> Do “opening” and “hip and      hamstring” pose sequence. Hold each pose for 3 to 5 rounds of breath. Close with a seated meditation or savasana.
  •  > 30 minute “I want to Move Sequence” > Do “opening”, “sun salutations”, “core”, and “standing poses” sequences. Hold each pose for 3 to 5 rounds of breath. Close with a seated meditation or savasana.
  • > 15 minutes “I Want to Ground and Chill Out”> Do “opening sequence” and then do “grounding sequence” holding each pose for 1 to 2 minutes. The also do the “cool down” sequence, holding each pose for at least 1 minute as well. Take savasana in corpse pose.

Opening:
1. Ragdoll (10 Breaths)
2. Flat back pulses from forward fold x 3
3. Tadasana, Mountain Pose- Set intention/Mantra for the day
4. Plank (hold 10 rounds of breath)
5. Downward Dog (hold 5 rounds of breath)

Hip and Hamstring Warmup Opener
6. Three Legged Downward Dog
7. Roll Hip Open
8. Knee Pulses to each elbow and chest
9. Runners Pulses- Runners lunge to pyramid x 4
10. Back to Runners Lunge, open to twist
11. Step Back to Plank Pose (hold 5 rounds of breath)
12. Low push-up (make sure elbows are in)
13. Salabasana
14. Downward Dog
REPEAT STEPS 5 to 14 on OTHER SIDE

Sun Salutations:
– 4 Sun As
– 2 Sun Bs

Core Sequence
15. Downward Dog
16. Chair Pose
17. Boat pulses & twists
18. Downward dog

Standing Sequence
19. Warrior 1
20. Humble Warrior
21. Runners Lunge
22. Open Twist
23. Warrior 2
24. Reverse Warrior
25. Side Angle
> Connecting vinyasa (plank, low push-up, updog, downward dog)
REPEAT TO POSES 19 to 25 to OTHER SIDE

Grounding Sequence
26. Half Pigeon
27. Side Bend
28. Side Forward Fold
29. Connecting vinyasa
REPEAT STEPS 26 to 28 to OTHER SIDE

Backbends x 3 (bridge, supported bridge or wheel)

Cool Down
30. Supine Twist (each side)
31. Seated Forward Fold
32. Savasana or Seated Meditation

NAMASTE!