Easy 30 Min Yoga Sequence
for Morning
Do you feel rushed in the morning? Do you find it hard to fit in a yoga practice? This easy 30-minute sequence can be practiced in the morning before work or school. The sequence is designed to energize and awaken the body, while stretching and opening the hips and shoulders.
Begin by standing in Mountain Pose (Tadasana), with your feet hip-width apart and your palms together at your heart.
1. Inhale and reach your arms overhead, clasping your hands together.
2. Exhale and fold forward, keeping your spine long as you hinge at the hips.
3. Inhale and lift your torso back to standing, then exhale and hinge forward again.
4. Inhale and lift your torso back to standing, then step or jump your feet 3-4 feet apart.
5. Turn your toes out to the sides and hinge at the hips to squat down.
6. Reach your arms out in front of you, parallel to the ground.
7. Stay in the squat for a few breaths, then inhale and lift back up to standing.
8. Turn your toes in to the center and reach your arms overhead, clasping your hands together.
9. Exhale and fold forward, keeping your spine long as you hinge at the hips.
10. Inhale and lift your torso back to standing, then exhale and hinge forward again.
11. Inhale and lift your torso back to standing, then step or jump your feet 3-4 feet apart.
12. Turn your toes out to the sides and hinge at the hips to squat down.
13. Reach your arms out in front of you, parallel to the ground.
14. Stay in the squat for a few breaths, then inhale and lift back up to standing.
15. Turn your toes in to the center and reach your arms overhead, clasping your hands together.
16. Exhale and fold forward, keeping your spine long as you hinge at the hips.
17. Inhale and lift your torso back to standing, then exhale and hinge forward again.
18. Inhale and lift your torso back to standing, then step or jump your feet 3-4 feet apart.
19. Turn your toes out to the sides and hinge at the hips to squat down.
20. Reach your arms out in front of you, parallel to the ground.
21. Stay in the squat for a few breaths, then inhale and lift back up to standing.
22. Turn your toes in to the center and reach your arms overhead, clasping your hands together.
23. Exhale and fold forward, keeping your spine long as you hinge at the hips.
24. Inhale and lift your torso back to standing, then exhale and hinge forward again.
25. Inhale and lift your torso back to standing, then step or jump your feet 3-4 feet apart.
26. Turn your toes out to the sides and hinge at the hips to squat down.
27. Reach your arms out in front of you, parallel to the ground.
28. Stay in the squat for a few breaths, then inhale and lift back up to standing.
29. Turn your toes in to the center and reach your arms overhead, clasping your hands together.
30. Exhale and fold forward, keeping your spine long as you hinge at the hips.
Finish the sequence in Downward-Facing Dog (Adho Mukha Svanasana). Stay in the pose for a few breaths, then release your hands and lower your torso to the ground.
Standing Only Yoga Sequence
This sequence is designed for those who don’t have the time or space for a full yoga practice, but still want to reap the benefits of a yoga sequence. You can do this sequence standing up, in your living room, at your office, or anywhere you can stand!
1. Mountain Pose (Tadasana)
Start in Mountain Pose. Feel your feet firmly on the ground, and imagine a string pulling your tailbone and your pubic bone up towards the ceiling. Imagine your spine lengthening and your chest opening. Take a deep breath in and feel your body fill with energy.
2. Downward Dog (Adho Mukha Svanasana)
From Mountain Pose, step your right foot back into Downward Dog. Make sure your hands are shoulder-width apart, and your heels are close to your butt. Spread your fingers wide and press into your palms. As you inhale, lift your gaze up to the sky, and as you exhale, fold your forehead towards your mat. Stay here for 5 breaths.
3. Half Camel (Ardha Ustrasana)
From Downward Dog, step your left foot forward into a runner’s lunge. Place your hands on your hips, and on an inhale, lift your torso up and back, reaching for your right heel. Keep your hips facing forward, and hold for 5 breaths.
4. Triangle Pose (Trikonasana)
From Half Camel, lower your torso and leg back to Downward Dog. Step your right foot forward into Triangle Pose. Make sure your front foot is pointing straight forward, and your back foot is at a 45-degree angle. Reach your left hand to your left ankle, and your right hand to your right thigh. Turn your head to gaze up at your left hand. Stay here for 5 breaths.
5. Warrior I (Virabhadrasana I)
From Triangle Pose, lower your right hand to the ground and step your left foot back into a low lunge. Reach your right hand up towards the sky, and keep your left hand on your left thigh. As you inhale, lengthen your spine and as you exhale, sink into your lunge. Stay here for 5 breaths.
6. Warrior II (Virabhadrasana II)
From Warrior I, straighten your right leg and reach your arms out to the sides, parallel to the ground. Keep your hips facing forward and your shoulders stacked over your hips. Stay here for 5 breaths.
7. Reverse Warrior (Viparita Virabhadrasana)
From Warrior II, reach your left hand back to your left ankle and pivot on your right foot to face the front of your mat. Keep your left hand on your ankle and reach your right hand up towards the sky. Stay here for 5 breaths.
8. Goddess Pose (Utkata Konasana)
From Reverse Warrior, lower your right hand to the ground and step your left foot back into a low lunge. Reach your right hand up towards the sky, and keep your left hand on your left thigh. As you inhale, lengthen your spine and as you exhale, sink into your lunge. Stay here for 5 breaths.
9. Chair Pose (Utkatasana)
From Goddess Pose, straighten your legs and reach your arms out to the sides, parallel to the ground. Sink into your squat, and make sure your knees are over your ankles. Stay here for 5 breaths.
10. Extended Triangle Pose (Utthita Trikonasana)
From Chair Pose, step your right foot forward into Triangle Pose. Make sure your front foot is pointing straight forward, and your back foot is at a 45-degree angle. Reach your left hand to your left ankle, and your right hand to your right thigh. Turn your head to gaze up at your left hand. Stay here for 5 breaths.
11. Triangle Pose (Trikonasana)
From Extended Triangle Pose, lower your right hand to the ground and step your left foot back into Triangle Pose. Make sure your front foot is pointing straight forward, and your back foot is at a 45-degree angle. Reach your left hand to your left ankle, and your right hand to your right thigh. Turn your head to gaze up at your left hand. Stay here for 5 breaths.
12. Half Camel (Ardha Ustrasana)
From Triangle Pose, lower your torso and leg back to Triangle Pose. Step your right foot back into Downward Dog. Make sure your hands are shoulder-width apart, and your heels are close to your butt. Spread your fingers wide and press into your palms. As you inhale, lift your gaze up to the sky, and as you exhale, fold your forehead towards your mat. Stay here for 5 breaths.
13. Downward Dog (Adho Mukha Svanasana)
From Half Camel, step your left foot forward into a runner’s lunge. Place your hands on your hips, and on an inhale, lift your torso up and back, reaching for your right heel. Keep your hips facing forward, and hold for 5 breaths.
14. Mountain Pose (Tadasana)
From Downward Dog, step your right foot forward into Mountain Pose. Feel your feet firmly on the ground, and imagine a string pulling your tailbone and your pubic bone up towards the ceiling. Imagine your spine lengthening and your chest opening. Take a deep breath in and feel your body fill with energy.
15. Repeat steps 1-14 on the other side.
Corepower Yoga Sequence
There are many yoga sequences that one can do, and the best sequence for you really depends on your individual needs and preferences. However, here is one basic sequence that can be a great foundation for your practice.
1. Sun Salutation A (Surya Namaskar A) – This sequence of poses is a great way to warm up your body and get your blood flowing. It also helps to open up your chest and shoulders.
2. Half Camel (Ustrasana) – This pose helps to open up your chest and hips, and it also stretches your back.
3. Child’s Pose (Balasana) – This pose is a great way to relax and stretch your back. It can also help to calm your mind.
4. Downward-Facing Dog (Adho Mukha Svanasana) – This pose is a great way to stretch your hamstrings, calves, and back. It also helps to lengthen your spine.
5. Triangle Pose (Trikonasana) – This pose is a great way to stretch your hips, groin, and hamstrings. It also helps to improve your balance.
6. Half Moon Pose (Ardha Chandrasana) – This pose is a great way to improve your balance and coordination. It also stretches your hips and groin.
7. Warrior I (Virabhadrasana I) – This pose is a great way to strengthen your legs and improve your balance. It also opens up your hips and chest.
8. Warrior II (Virabhadrasana II) – This pose is a great way to strengthen your legs and improve your balance. It also opens up your hips and chest.
9. Chair Pose (Utkatasana) – This is a great pose to strengthen your thighs, calves, and glutes. It also helps to improve your balance.
10. Extended Triangle Pose (Utthita Trikonasana) – This pose is a great way to stretch your hamstrings, hips, and groin. It also helps to improve your balance.
11. Mountain Pose (Tadasana) – This pose is a great way to improve your balance and posture. It also helps to calm your mind.
12. Corpse Pose (Savasana) – This pose is a great way to relax and rejuvenate your body and mind. It is also a great way to end your yoga practice.
60 Minute Vinyasa Yoga Sequence
This 60 minute vinyasa yoga sequence is designed to energize and strengthen the body. The sequence is a great way to start your day or to use as a midday break. The poses are linked together with breath and flow, creating a challenging, but rewarding sequence.
Begin in mountain pose (Tadasana) with your feet hip-width apart. Inhale as you reach your arms up overhead, and exhale as you fold forward, hinging at the hips. Allow your head to hang down, and take a few deep breaths.
Next, step your left foot back into a low lunge. Inhale as you reach your arms up overhead, and exhale as you fold forward. Hold for a few breaths, then switch legs.
After the low lunge, come into a high lunge. Inhale as you reach your arms up overhead, and exhale as you fold forward. Hold for a few breaths, then switch legs.
Next, come into a plank pose. Inhale as you lower down to your forearms, then exhale as you press back up to plank. Hold for a few breaths, then lower down to your mat.
From plank, come into a low Cobra pose. Inhale as you lift up, then exhale as you lower down. Hold for a few breaths, then release.
Next, come into a Child’s pose. Sit back on your heels, then fold forward, extending your arms in front of you. Hold for a few breaths, then release.
From Child’s pose, come into a Downward Dog pose. Inhale as you lift your hips up and back, then exhale as you press your heels into the mat. Hold for a few breaths, then release.
Next, come into a Forward Bend pose. Inhale as you reach your arms up overhead, then exhale as you fold forward. Hold for a few breaths, then release.
Finally, come into a seated position. Inhale as you reach your arms up overhead, then exhale as you fold forward. Sit for a few breaths, then release.
Download Yoga Sequence
: The Warrior
The Warrior sequence is a challenging yoga sequence that targets the entire body. The sequence is named for the Warrior pose, which is a powerful and challenging standing pose that strengthens the entire body. The sequence begins with a warm-up, and then moves on to the Warrior poses. The sequence finishes with a cool-down.
The Warrior sequence is a great way to strengthen and tone the body. The sequence is challenging, but it can be adapted to fit any level of fitness. The Warrior sequence is a great way to get a great workout, and it is also a great way to learn about the Warrior pose.
The Warrior sequence is a great way to improve strength, flexibility, and balance. The sequence is also a great way to increase endurance. The Warrior sequence is a challenging workout, but it is a great way to improve overall fitness.
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
