• Cow/Cat/Puppy

• Thread the Needle

• Windshield Wipers

• Hamstring Flossing

• Gecko Flow

• Bridge Pose

• Twist and Rest…

This is an invigorating morning (or even afternoon!) yoga sequence that can be done with longer breath holds or you may choose to make it more of a flow by moving breath by breath.

Feel free to follow the suggestions below and add your own touches where needed.

This is a moderate to intermediate yoga sequence.

• Begin in Tadasana with your hands in prayer and your spine upright.

• Close your eyes and take a few deep, clearing breaths.

• Set the mood for your day by setting an intention. It can be as simple as a word you’d like to weave into your practice and into your day…

To energize and stretch:

• Mountain Pose

• Downward Dog

• Warrior

• Tree Pose

• Bridge Pose

• Triangle Pose

• Seated Twist

• Cobra

• Pigeon Pose

• Child’s Pose

• Cow Pose back to Child’s Pose (5 times)

• Downward-facing Dog (pedaling out legs)

• Anjaneyasana with fingers interlaced and palms facing up then side bend

• Ardha Hanumanasana

• Lizard

• Bridge

• Wheel

• Supine Twist

• 2 minutes of breath work at the end

This sequence will wake up your lower body, energize your spine and just feels oh so good!

• Cat and cow in Sukhasana, fold forward

• Gentle seated twist

• Uttanasana

• Stand up, extend arms overhead, grab one wrist and lean to the opposite side, repeat on the other side.

Sun Salutations are the best way to energize the body in the morning.

You can add other lunges or skip some of the rounds to make this sequence fit your time and energy level.

• Child’s Pose

• Cat/Cow

• Down Dog

• Plank

• Cobra

• Down Dog

• Step to the top of the mat: Ardha Uttanasana

• Uttanasana

• Tadasana

• Feet together then step left foot back to a wide stance. Feet parallel.

• Inhale arms up with back of palms touching overhead, fold fingertips towards the front, and unfold palms like a book towards the face and bend over the knees—more like standing Child’s Pose than Uttanasana.

• Reverse hands and come back to the starting position (arms overhead and back of palms touching).

• Continue this movement adding the breath:­­ inhale rise up and exhale fold.

• Once the breath is going well on it’s own, start making an offering for your day: “This is what I am willing to GIVE TODAY. This is what I am willing to RECEIVE TODAY.”