Morning Yoga Flow

Start your day with a peaceful and energizing yoga routine. This sequence is designed to awaken your body and calm your mind, preparing you for whatever the day brings. Follow the steps below to enjoy a balanced and rejuvenating practice.

1. Meditation (5 minutes)

This meditation helps to center your mind and prepare you for the day ahead.

1. Sit comfortably with your spine straight and hands resting on your knees or in your lap.
2. Close your eyes and take slow, deep breaths.
3. Focus on your breath or a positive intention.
4. Continue for 5 minutes, then gently open your eyes.

2. Child’s Pose (Balasana) – 20 seconds

This pose gently stretches the hips, thighs, and ankles while calming the mind.

1. Kneel on the floor, sit back on your heels, and stretch your arms forward.
2. Rest your forehead on the mat.
3. Hold for 20 seconds, breathing deeply.

3. Cat-Cow Pose (Marjaryasana-Bitilasana) – 20 seconds

This sequence warms up the spine and improves flexibility.

1. Start on your hands and knees.
2. Inhale, arch your back and lift your head and tailbone (Cow Pose).
3. Exhale, round your spine and tuck your chin (Cat Pose).
4. Continue for 20 seconds.

4. Downward-Facing Dog (Adho Mukha Svanasana) – 20 seconds

This pose strengthens the arms and legs while stretching the shoulders, hamstrings, and calves.

1. From all fours, lift your hips up and back, forming an inverted V shape.
2. Keep your spine long and press your heels towards the mat.
3. Hold for 20 seconds, breathing evenly.

5. Three-Legged Dog – 20 seconds

This variation of Downward-Facing Dog strengthens the arms and core while stretching the lifted leg.

1. From Downward-Facing Dog, lift one leg towards the ceiling.
2. Keep the hips square and the lifted leg straight.
3. Hold for 20 seconds, then switch legs.

6. High Lunge (Crescent Lunge) – 20 seconds

This pose strengthens the legs and opens the hips while improving balance.

1. From Three-Legged Dog, step the lifted foot between your hands.
2. Lift your torso and raise your arms overhead, keeping the back leg straight.
3. Hold for 20 seconds, then switch sides.

7. Warrior II (Virabhadrasana II) – 20 seconds

This pose strengthens the legs and shoulders while increasing stamina.

1. From High Lunge, rotate your back heel down and open your hips to the side.
2. Extend your arms parallel to the floor, gazing over your front hand.
3. Hold for 20 seconds, then switch sides.

8. Plank Pose (Phalakasana) – 20 seconds

This pose strengthens the core, arms, and shoulders.

1. From Warrior II, lower your hands to the mat and step back into Plank Pose.
2. Keep your body in a straight line from head to heels.
3. Hold for 20 seconds, engaging your core.

9. Downward-Facing Dog (Adho Mukha Svanasana) – 20 seconds

Return to this pose to stretch out after Plank Pose.

1. From Plank Pose, lift your hips back into Downward-Facing Dog.
2. Hold for 20 seconds, breathing deeply.

10. Seated Forward Bend (Paschimottanasana) – 1 minute

This pose stretches the spine, shoulders, and hamstrings while calming the mind.

1. Sit with legs extended in front of you.
2. Hinge at the hips and reach forward towards your feet.
3. Hold for 1 minute, breathing deeply.

Finishing: Corpse Pose (Savasana) – 2 minutes

This pose allows complete relaxation and helps to integrate the benefits of your practice.

1. Lie flat on your back with arms at sides and palms facing up.
2. Close your eyes and relax completely.
3. Stay in this pose for 2 minutes, breathing naturally.

Enjoy your morning yoga flow!