Morning Yoga Sequence 

 

This sequence is one of my favorites. It’s perfect for those who are new to yoga and want to focus on some simple poses along with experiencing a gentle flow that allows you to sync the breath with the movement, which could result in relaxing the nervous system, improving our respiratory system and focus.

This sequence can be performed in the morning or anytime. It’s a nice sequence for the morning as it could wake up your body and get it moving.

 

The sequence

  1.Start kneeling with your hands in prayer position. Take a breath in.

1.Start kneeling with your hands in prayer position. Take a breath in.

  3. As you breathe in, lower your hands and forehead onto the floor into (Puppy Dog) - Keep your hips in line with your knees and straighten your arms, another option is to rest your head onto a blanket or pillow creating a more restorative pose.

3. As you breathe in, lower your hands and forehead onto the floor into (Puppy Dog) - Keep your hips in line with your knees and straighten your arms, another option is to rest your head onto a blanket or pillow creating a more restorative pose.

  5. Breathe in and tuck your toes and lift your hips upwards, push into each finger tips, remember it’s okay to bend your knees in downward dog.

5. Breathe in and tuck your toes and lift your hips upwards, push into each finger tips, remember it’s okay to bend your knees in downward dog.

  7. Slide your arms forward as your breath in and lower your head back into puppy dog once more.

7. Slide your arms forward as your breath in and lower your head back into puppy dog once more.

  9. Breathe in, lower back down into kneeling with your hands in prayer position. Repeat squence. 

9. Breathe in, lower back down into kneeling with your hands in prayer position. Repeat squence. 

  2. As you breathe out, lift up onto your knees and straighten your arms, reaching upwards

2. As you breathe out, lift up onto your knees and straighten your arms, reaching upwards

  4. As you breathe out, walk your hands towards you, bringing your wrists in line with your shoulders and knees again in line with hips. Round your back towards the sky, sucking your belly inwards.

4. As you breathe out, walk your hands towards you, bringing your wrists in line with your shoulders and knees again in line with hips. Round your back towards the sky, sucking your belly inwards.

  6. Lower your knees, dome your back into Cat Post as your breath out.

6. Lower your knees, dome your back into Cat Post as your breath out.

  8. Breathe out and lift up onto your knees and reach your arms towards the sky.

8. Breathe out and lift up onto your knees and reach your arms towards the sky.

 

TOP TIPS

  • Perfect for a boost of energy in the morning, gets the blood pumping and body moving after a few rounds
  • 5 - 10 rounds is a nice number 
  • If knees are complaining or it's not comfortable place a blanket under needs
  • Take your time with the sequence, no rush is needed.
 

why jay likes this?

"This is one of my favourite sequences for beginners. It's light, dynamic and accessible" - Jay Symonds
 
YogaJay Symonds