A 20-Minute Yoga Sequence to Start your Day

“Yoga exists in the world because everything is linked.”


It feels great to jump start your day with a quick yoga sequence.  Our days can be filled with many stressors, such as our morning commute to work, piles of work that may be waiting for us, a busy schedule, and so forth.

Easy Pose/ Sukhasana (3 minutes)

You begin in a comfortable seated position, then inhale and exhale slow deep breaths.  Deep breathing activates prana or chi energy, which calms you and has healing properties.

It helps to have soothing music playing and this is a great time to recite your favorite mantra.

One of my favorite albums to listen to in the morning is Manose, Call Within.
So while in your seated easy pose position, you can move on to a full gentle neck rotation in both directions.  From there you can move on to a shoulder rotation.

Cat Cow/ Marjariasana (2 minutes)

Cat/Cow is a good way to stretch the spine and I really enjoy the easy deep breaths.  You inhale and arch your back, lifting your head to the sky and then as you exhale, you arch your spine up like a cat as you lower head down.  Make sure you stay in good alignment, keeping your wrists aligned with your shoulders and knees aligned with your hips.
4 rounds.

Downward Dog/ Adho Mukha Svanasana (2 minutes)

This is the best full body stretch there is!  Since this is a morning yoga flow, your hamstrings will feel stiff from sleeping so you’ll need to walk the dog and gently wake them up.

*Modification- Bend your knees if your hamstrings are really sore or tight.

Sun Salutations/ Surya Namaskar (5 Minutes)

Sun salutations really help get your blood pumping and is a good way to add more intensity to your yoga practice. Since this is a morning routine, only a couple of rounds are necessary.

Inhale then step feet in between hands, exhale forward fold.  Inhale and swoop arms up above head, exhale as you lower them to your side.  Inhale lift arms up.

Next you can open your arms horizontal while looking behind you.  Do this on both sides.

Exhale into forward fold.  Inhale halfway lift,  exhale step back into Chatarunga (low plank), inhale upward dog, exhale downward dog.  Repeat.

Child’s Pose/ Balasana (2 Minutes)

Relax here.  You can stretch your arms out in front of you or if you find it more comfortable, you can place your arms at your sides.  Gently turn your head to the right and then to the left.

Lift your head and upper body up then swivel your legs in front of you.

Butterfly Pose/Badhakonasana (1 minute)

The butterfly pose is an awesome hip opener and it’s a low intensity pose that seems to always do the trick.  It’s important to have at least one foot distance from the heel of your feet to your groin.

Reclining Goddess Pose/Supta Baddha Konasana (2 minutes)

From butterfly pose you can lay back into the reclining goddess pose.

Savasana (3 Minutes)

Relax and enjoy.

My soul honors your soul.  I honor the place in you where the entire universe resides.

Thank you for reading.


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