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Essential Sequence: Wake Up and Flow

Morning Yoga Sequence

Full disclaimer: when it comes to the morning, I’m a coffee first kind of guy. Yoga is a close second. But, it’s second nonetheless. It wasn’t always this way, but nothing is permanent. So, if you’re like me and you prefer some liquid inspiration to get yourself on the mat first thing, don’t judge yourself. Once you’re ready, here’s a solid, get-up-and-go practice.

This is a pretty simple, straightforward sequence. You don’t need to revolutionize the future of yoga sequencing before noon. You just need to ease into your body, get moving, turn upside down a time or two and chase the cobwebs away with some backbends.

The sequence starts with three opening postures — Child’s Pose, Downward Dog, and Ardha Uttanasana — to slowly stretch the back of your body. Then, you transition into Sun Salutations. I have “Surya Namaskar A” listed here, but you can do any style of Sun Salutation that you like. I take my first couple of Salutations incredibly slowly. It wasn’t always this way, but, again, nothing is permanent. Take as many as you like and move at whatever pace you prefer.

Next, you’ll jump into a progression of standing poses. I like to practice Warrior II-based postures prior to Warrior I-based postures, because they’re easier for my hips. This is the order that I’ve chosen for this sequence, but I don’t have a black and white rule about it. I used to, but nothing is permanent.

After you’ve done a few openers, done as many Salutations as you fancy, and worked through your standing postures, it’s time to get upside down. If you’re not practicing Handstand, you could do Half-Handstand with your feet at the wall. Or, you could omit the inversion entirely. If you have a few tricks up your sleeve and want to do additional inversions or arm balances, go for it.

The sequence concludes with Bridge Pose and Upward Bow, followed by Supta Padangusthasana. My backbends feel even tighter in the morning than in the afternoon. It’s always been this way — some things never change. Supta Padangusthasana grounds you after your backbends and rounds out the sequence. A brief Savasana or Seated Meditation is a nice way to fully close the practice. Usually, I include these, but I’m honest enough to tell you that sometimes I don’t. Once in awhile, it feels like I spent the entire morning sequence trying not to feel like a corpse.

OK, enjoy your practice!

PS: For easier practice at home, you can sign up for our newsletter and we’ll send you a free printer-friendly PDF download. If you are already on our newsletter list, you still have to enter your email to receive the sequence.

AND, if you want to feel more confident and knowledgeable about your sequencing skills, check out my e-course, The Art of Yoga Sequencing. It’s great for yoga teachers and students who want to better understand how the body works and how to stretch and strengthen effectively.

{illustration by MCKIBILLO}



3 Comments

  1. I need motivation to get back into yoga. Maybe the quick wake up stretches/poses will be easy enough To start after my coffee. Lol. Thanks for posting these. Sue

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