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30-Minute Morning Sequence

30 Minute Morning Yoga Sequence

Practicing first thing in the morning has never been easy for me. But, I’ve adapted to the early hours by creating a simple, brief sequence that slowly eases my body open. It’s illustrated above. In fact, doing a mellow practice in the morning is something I’ve started looking forward to—and, yes, I usually savor a cup of coffee prior to the first pose, or along with the sequence. Call the yoga police if you must. If I want to do a more demanding practice—which I usually save for the afternoon—I can easily use the sequence above as template. Once I get my body moving and generate some momentum, I can insert more challenging postures or include some demanding standing pose combinations.

This sequence is simple, balanced, and brief since it’s designed to help you be consistent with your practice in the new year. You’ll start in Child’s Pose to release tension in your back before transitioning into a simple twist and forward bend. I start 99% of my home practices this way.

You will pick up intensity once you get into Down Dog and do both sides of Lunging Quad Stretch. Linger over these poses as long as you like. While you’re doing these postures, establish a long, slow breathing cadence. From there, you can insert any style of Sun Salutation you want to practice at this phase of the sequence. Do between 3-10 rounds. (Check out this infographic for Sun Salutation A and Sun Salutation B, if you need more info about Sun Salutations.)

Poses 7-10 are a straightforward combination of standing poses that will strengthen your legs, open your hips, and condition your entire body. If you want to include additional standing poses or sneak a few arm balances into your sequence, this is where they should go.

The sequence concludes with a mild backbend, a neutral posture, and seated meditation. You’re welcome to intensify your backbends by including Bow Pose (Dhanurasana) or Upward Bow aka Wheel Pose. (You can go here for a tutorial on Upward Bow.

And if you sign up for our newsletter, we’ll send you a free downloadable PDF of the sequence above. Make sure to print it out and get as many coffee marks on it as want. Enjoy.


The most important thing about practicing this time of year is to be consistent about getting on your mat. Sequence, duration, and intensity matter less than the habit of practicing. In my experience, students who fail to launch a consistent home practice do so for three reasons:

1. Their expectations and practice are overly ambitious given their time constraints and competing demands.

2. They try to do too many postures and make their practice overly intense.

3. They expect their home practice to feel the exact same as their favorite yoga class. When home practice doesn’t feel the exact same, they throw in the towel.

If your resolution for the New Year is to practice more consistently at home, try avoiding these pitfalls and including the following three keys to success for launching a home practice:

4. Focus on postures you love. Practice them frequently and shamelessly.

5. Focus on brief, sustainable practices that you look forward to returning to time and time again.

6. Once you’ve established a consistent home practice, scale up your intensity and focus on postures that are challenging for you.

{illustrations by MCKIBILLO}


  1. Video or audio talk-a-long would be great. I second Wyan. But either way, thanks for doing this at all. It’s really generous and helpful. _/\_THANKS_/\_

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