Morning Yoga Sequence

Asanaglyph Illustrations by Erica Jago


Begin on your hands and knees with the hands a few inches in front of the shoulders and the toes curled under. Inhale to pull your chest forward and arch your upper back into a cow spine, then exhale to round into cat and pull your hips back toward your heels in a Puppy Dog Pose. Repeat five or more times.

Thread the Needle
Come to a neutral spine, then on an inhale, reach your left arm out to the side and up toward the ceiling. On your exhale, reach your left arm underneath the right and bring your whole left shoulder and cheek down to the mat. Tent your right palm to work the right shoulder back and revolve your ribs to the right. Stay for 5-10 breaths, then repeat on the other side.

Windshield Wipers
Come into Downward Facing Dog with the feet slightly wide. On an inhale, lift your heels up, and exhale to drop them over to the left (you’ll be on your outer left foot and inner right). Bring your shoulders over your wrists and then circle your right arm back, then up toward the ceiling, then overhead. Come to a neutral plank, then back to Downward Dog to reset for the second side. Repeat three times on each side.

Hamstring Flossing
From Downward Dog, lift your right leg up and back. Step outside of your right pinky and gently lower your back knee down. On an inhale, pull your chest forward and up and drop your hips deeper. On an exhale, straighten both of your legs to a modified pyramid pose. Repeat five times. Then step your left foot outside of your left pinky to come to a Yogi Squat. Inhale to lift your chest and press your thighs outward; exhale to lift your knees and straighten your legs toward a wide forward fold. Repeat five times. From your forward fold, step back into plank and then into Downward Dog. Repeat on the second side.

Gecko Flow
From Downward Facing Dog, come forward into plank, then lower slowly onto your belly. Point your toes and bring your hands under your shoulders, then walk your hands further away from your sides and come onto fingertips. Lift your elbows toward the ceiling and on an inhale, slowly peel your chest away from the floor, bringing the head and shoulder heads back last. Lengthen your sternum forward to lower back down. Inhale to come back up, and then draw your right shoulder back and turn your gaze to the right. Exhale to lower, then repeat on the left. Come back to center, to the right, and to the left one more time. Then press back into child’s pose.

Bridge Pose
Sit up and swing your legs around in front of you to lie down on your back. Place your feet hips’ distance apart on the floor with the knees bent. Hold the sides of your mat, press your feet down and lift your hips off the floor. Walk your outer arms and shoulders in underneath you to lift the upper spine higher. Interlace your hands behind your back and press the shoulders down firmly. Take five breaths here, come down and rest for three, then repeat 1-2 more times

Twist and Rest
Gently hug your knees into your chest and then drop them over toward your left shoulder. Spread your arms wide and relax into the twist. Take five or more breaths, then repeat on the other side. Bring your knees toward your armpits and hold your big toes or outer feet for happy baby. Rock side to side, pressing your tailbone down into the mat. When you’re ready to rest, place your feet down and extend your legs toward the upper corners of your mat for Savasana. Give yourself at least three minutes to be still.