Can't make it to the studio in the morning? Not a problem! Add a pep to your step each day with this awakening Rise and Shine - Morning Yoga Sequence!
*Intermediate options marked with an asterisk(*), enjoy and modify as needed!
*1. Supported Headstand (Salamba Sirsasana)
Benefits Include: Relieves stress and mild depression, stimulates the pituitary and pineal glands, tones the abdominal organs, improves digestion, builds energy, helps with asthma and insomnia.
Hold for 5 - 10 breaths
2. Cat / Cow
Benefits: Roll off morning stiffness by massaging the spine and belly organs.
5 to 10 breaths
3. Standing Forward Fold (Uttanasana)
Benefits Include: Stimulates digestion, increases energy, reduces anxiety and headaches.
Hold for 5 to 10 breaths
4. Sun Salutation A (Surya Namaskara A)
Benefits Include: Increases heart rate and stimulates digestion. Increases Energy, strength and vitality.
*click for video instruction of a beginner and intermediate Sun Salutation A sequence
Do 1-2 Sun Saluts to warm up
5. Chair Twist (Utkatasana Twist)
Benefits Include: Cleanses internal organs and stimulates digestion. Increases heat, energy, strength and vitality.
Hold for 5 breaths per side
6. Crescent Lunge
Benefits Include: Increases Energy. Strengthens legs and arms.
Hold for 5 breaths per side (Warrior III below can be linked with this pose.)
*7. Warrior III (Virabhadrasana III)
Benefits Include: Improves Balance and focus as well as builds strength.
Hold for 3-5 breaths per side
8. Extended Triangle (Utthita Trikonasana)
Benefits Include: Stimulates the abdominal organs and improves digestion. Helps relieve stress.
Hold for 5 breaths per side (*Can be linked with Half Moon pose below)
*9. Half Moon (Ardha Chandrasana)
Benefits Include: Improves balance and focus. Helps relieve stress and promotes digestion.
Hold for 5 breaths per side
10. Camel Pose (Ustrasana)
Benefits Include: Reduces stress and increases energy.
Hold for 5 breaths *Keep your hands (fingers pointing down) on low back for beginners.
11. Plank Pose
Benefits Include: Builds abdominal strength and increases energy.
Hold for up to a minute *Use a stop watch to track time.
12. Seated Forward Bend (Paschimottanasana)
Benefits Include: Calms the mind, helps relieve stress and mild depression and promotes digestion.
Hold for up to 10 breaths
13. Bridge or Wheel Pose
Benefits Include: Increases energy, improves digestion and rejuvenates tired legs.
Hold for 5 - 10 breaths. 2 reps. If you have a wheel practice, warm up with 1 round of bridge pose to begin. *Do not practice wheel if you suffer from back pain.
or
*14. Supported Shoulder Stand (Salamba Sarvangasana)
Benefits Include: Improves focus and calms nerves. Increases energy. Helps with anxiety and mild depression.
Hold for 5 - 10 breaths
15. Simple Twist
Benefits Include: Improves digestion and calms nerves.
Hold for 5 - 10 breaths
16. Easy Pose (Sukhasana)
Benefits Include: Increases energy and focus. Relieves stress.
Hold for 5 - 10 Minutes
Instead of Savasana, try ending this sequence in a seated meditation. Come seated onto a block or meditation pillow. Add in Right Nostril Breathing for the first 10 breaths and then allow the body to settle in for meditation for the duration of the time. Set a timer with a calming bell.
