Refreshing Morning Yoga Sequence
- Begin in a comfortable seat, either cross-legged or on the shins. Take a few moments to connect to your breath with a tall spine. Let your shoulders melt down away from the ears. Begin to even out your inhales and exhales, breathe in and out through the nose.
- Come to all-fours, spread the fingers wide and stack shoulders over wrists, hips over knees. Take 5 rounds of cat and cow pose, moving with your own breath. Inhale to arch the back for cow pose and exhale to round for cat pose. Let the gaze be soft or eyes can close. Feel free to add any additional movements your body is craving.
- Tuck your toes and send your hips up for downward-facing dog. Pedal out through the feet before you land in stillness. Take a slow walk up to your hands for forward fold. Invite a gentle bend to the knees and reach for opposite elbows. Release any tension in the neck and take gentle sways. Release the elbows and slowly roll up to standing.
- Practice 3-4 rounds of Surya Namaskar, sun salutations. This can be done one breath, one movement for a more vigorous practice or slower for more of a moving meditative practice. It is important to listen and honor your body and how it feels each morning as the seasons and our experiences change. If you are brand-new to your yoga practice, it is helpful to meet virtually or in-person with an experienced teacher to learn proper form and alignment.