Good Morning Yoga Sequence By Jennifer Jarrett
A good morning yoga sequence will help to energize your body and mind for the day ahead. The following sequence is a great way to start your day, but can be practiced at any time of day. If you have time, try to hold each pose for five to ten breaths.
Warrior I
Warrior I is a great way to start your morning yoga sequence because it energetically wakes you up. It also stretches your hips, thighs, and groin.
Start in Mountain pose.
Step your left foot back about three feet, and turn your left heel in so your toes are pointing to the right.
Inhale and reach your arms up overhead.
Exhale and bend your left knee, coming into Warrior I.
Make sure your knee is directly over your ankle, and your hips are facing forward.
Stay here for five to ten breaths, then switch sides.
Mountain pose
Mountain pose is a basic standing pose that helps to ground you and center your energy.
Start in Tadasana.
Spread your feet hip-width apart, and press down into all ten toes.
Engage your quadriceps and lift up through your hips.
Bring your shoulders down and back, and relax your neck.
Stay here for five to ten breaths.
Camel pose
Camel pose is a great way to open up your chest and hips.
Start in Table pose.
Kneel on the floor, and place your palms on the floor in front of you.
inhale and lift your chest up and forward.
Exhale and reach your hips back, tucking your tailbone under.
Make sure your thighs are parallel to the floor, and your gaze is directed straight ahead.
Stay here for five to ten breaths.
Puppy pose
Puppy pose is a great way to stretch your back and hips.
Start in Table pose.
Kneel on the floor, and place your palms on the floor in front of you.
Inhale and tuck your chin, and slowly lower your forehead to the floor.
Walk your hands out in front of you, and make sure your hips are in line with your shoulders.
Stay here for five to ten breaths.
Downward-facing dog
Downward-facing dog is a great way to stretch your back, hamstrings, and calves.
Start in Table pose.
Kneel on the floor, and place your palms on the floor in front of you.
Inhale and tuck your chin, and slowly lower your forehead to the floor.
Exhale and press back into Downward-facing dog.
Make sure your hands are shoulder-width apart, and your hips are in line with your shoulders.
Stay here for five to ten breaths.
Cat-cow pose
Cat-cow pose is a great way to warm up your spine and loosen up your hips.
Start in Table pose.
Kneel on the floor, and place your palms on the floor in front of you.
Inhale and tuck your chin, and slowly lower your forehead to the floor.
Exhale and press back into Downward-facing dog.
Make sure your hands are shoulder-width apart, and your hips are in line with your shoulders.
On your next inhale, arch your back and look up at the ceiling.
On your next exhale, round your back and tuck your chin.
Stay here for five to ten breaths.
Child’s pose
Child’s pose is a great way to relax your body and mind.
Start in Table pose.
Kneel on the floor, and place your palms on the floor in front of you.
Inhale and tuck your chin, and slowly lower your forehead to the floor.
Exhale and press back into Downward-facing dog.
Make sure your hands are shoulder-width apart, and your hips are in line with your shoulders.
From Downward-facing dog, walk your hands forward and lower your torso down to the floor.
Extend your arms in front of you, and relax your forehead on the floor.
Stay here for five to ten breaths.
Corpse pose
Corpse pose is a great way to end your morning yoga sequence.
Start in Table pose.
Kneel on the floor, and place your palms on the floor in front of you.
Inhale and tuck your chin, and slowly lower your forehead to the floor.
Exhale and press back into Downward-facing dog.
Make sure your hands are shoulder-width apart, and your hips are in line with your shoulders.
From Downward-facing dog, walk your hands forward and lower your torso down to the floor.
Extend your arms in front of you, and relax your forehead on the floor.
Stay here for five to ten breaths.
Prenatal Yoga Sequence To Help With Swelling
In the third trimester of your pregnancy, the baby’s growth and the enlargement of the uterus can lead to swelling in your feet and ankles. Here is a prenatal yoga sequence that can help reduce swelling:
1. Start by standing in Mountain pose. Inhale and raise your arms overhead, then exhale and lower them to your sides.
2. Next, step your left foot forward and bend your left knee, lowering your hips down as if you were sitting in a chair. Reach your left arm up overhead and press your right hand into the ground beside your left foot. Stay here for five breaths, then switch sides.
3. After you’ve finished both sides, stand in Mountain pose and reach your arms overhead. Exhale and lower them to your sides.
4. Next, take a wide stance and bend your knees slightly. Inhale and reach your arms overhead, then exhale and lower them to your sides.
5. Finally, stand in Mountain pose and reach your arms overhead. Exhale and lower them to your sides.
This sequence can help to improve blood circulation, reduce swelling, and make you feel more comfortable in your third trimester.
Hatha Yoga Poses Sequence Pictures
The following sequence of hatha yoga poses is a great way to start your practice or to use as a sequence to end your practice. Each pose is linked with a picture and a description.
Mountain Pose
Mountain pose is the foundation for all standing poses. It is a great pose to do to start your practice or to use as a resting pose.
To do mountain pose, stand with your feet together and your arms at your sides.
inhale and lift your chest.
exhale and tuck your pelvis.
Hold for 3-5 breaths.
Tree Pose
Tree pose is a great balance pose. It is also a great pose to do to start your practice or to use as a resting pose.
To do tree pose, stand with your feet together and your arms at your sides.
Shift your weight to your left foot and lift your right foot to your inner left thigh.
Root your right foot into the ground and lift your chest.
Hold for 3-5 breaths.
Switch sides.
Warrior I
Warrior I is a great pose to do to start your practice or to use as a standing pose.
To do warrior I, stand with your feet together and your arms at your sides.
Step your left foot back and turn your left heel down.
Lift your chest and reach your arms up.
Hold for 3-5 breaths.
Switch sides.
Warrior II
Warrior II is a great pose to do to start your practice or to use as a standing pose.
To do warrior II, stand with your feet together and your arms at your sides.
Step your left foot back and turn your left heel down.
Lift your chest and reach your arms out to the sides.
Hold for 3-5 breaths.
Switch sides.
Downward Facing Dog
Downward facing dog is a great pose to do to start your practice or to use as a resting pose.
To do downward facing dog, start in plank pose.
Shift your weight to your feet and lift your hips up and back.
Reach your arms forward and press your heels into the ground.
Hold for 3-5 breaths.
Upward Facing Dog
Upward facing dog is a great pose to do to start your practice or to use as a resting pose.
To do upward facing dog, start in downward facing dog.
Press your hips up and back and lift your chest.
Reach your arms up and back.
Hold for 3-5 breaths.
Camel Pose
Camel pose is a great pose to do to start your practice or to use as a backbend.
To do camel pose, kneel with your thighs hip-width apart.
Rest your hands on your hips.
Press your hips forward and lift your chest up.
Push your back back and reach for your heels.
Hold for 3-5 breaths.
Child’s Pose
Child’s pose is a great pose to do to start your practice or to use as a resting pose.
To do child’s pose, start in tabletop position.
Exhale and lower your forehead to the ground.
Rest your hands on the ground beside you.
Hold for 3-5 breaths.
Iyengar Yoga Sequence For Hanumanasana
(Monkey Pose)
This sequence is designed to help you warm up for Hanumanasana (Monkey Pose) and to help you progress into the pose.
1. Start in Downward-Facing Dog.
2. Step your right foot forward between your hands, and lower your left knee to the ground.
3. Straighten your right leg, and raise your left arm toward the ceiling.
4. Hold for five breaths, then release and switch sides.
5. From Downward-Facing Dog, step your left foot forward between your hands, and lower your right knee to the ground.
6. Straighten your left leg, and raise your right arm toward the ceiling.
7. Hold for five breaths, then release and switch sides.
8. From Downward-Facing Dog, step your right foot forward between your hands, and lower your left knee to the ground.
9. Straighten your right leg, and raise your left arm toward the ceiling.
10. Hold for five breaths, then release and switch sides.
11. From Downward-Facing Dog, step your left foot forward between your hands, and lower your right knee to the ground.
12. Straighten your left leg, and raise your right arm toward the ceiling.
13. Hold for five breaths, then release and switch sides.
14. From Downward-Facing Dog, step your right foot forward between your hands, and lower your left knee to the ground.
15. Bring your left hand to your left ankle, and reach your right arm up toward the ceiling.
16. Hold for five breaths, then release and switch sides.
17. From Downward-Facing Dog, step your right foot forward between your hands, and lower your left knee to the ground.
18. Bring your left hand to your left ankle, and reach your right arm up toward the ceiling.
19. Hold for five breaths, then release and switch sides.
20. From Downward-Facing Dog, step your right foot forward between your hands, and lower your left knee to the ground.
21. Bring your left hand to your left ankle, and reach your right arm up toward the ceiling.
22. Hold for five breaths, then release and switch sides.
23. From Downward-Facing Dog, step your right foot forward between your hands, and lower your left knee to the ground.
24. Bring your left hand to your left ankle, and reach your right arm up toward the ceiling.
25. Hold for five breaths, then release and switch sides.
26. From Downward-Facing Dog, step your right foot forward between your hands, and lower your left knee to the ground.
27. Bring your left hand to your left ankle, and reach your right arm up toward the ceiling.
28. Hold for five breaths, then release and switch sides.
29. From Downward-Facing Dog, step your right foot forward between your hands, and lower your left knee to the ground.
30. Bring your left hand to your left ankle, and reach your right arm up toward the ceiling.
31. Hold for five breaths, then release and switch sides.
32. From Downward-Facing Dog, step your right foot forward between your hands, and lower your left knee to the ground.
33. Bring your left hand to your left ankle, and reach your right arm up toward the ceiling.
34. Hold for five breaths, then release and switch sides.
35. From Downward-Facing Dog, step your right foot forward between your hands, and lower your left knee to the ground.
36. Bring your left hand to your left ankle, and reach your right arm up toward the ceiling.
37. Hold for five breaths, then release and switch sides.
38. From Downward-Facing Dog, step your right foot forward between your hands, and lower your left knee to the ground.
39. Bring your left hand to your left ankle, and reach your right arm up toward the ceiling.
40. Hold for five breaths, then release and switch sides.
41. From Downward-Facing Dog, step your right foot forward between your hands, and lower your left knee to the ground.
42. Bring your left hand to your left ankle, and reach your right arm up toward the ceiling.
43. Bring your right hand to your right ankle, and reach your left arm up toward the ceiling.
44. Hold for five breaths, then release.
45. From Downward-Facing Dog, step your right foot forward between your hands, and lower your left knee to the ground.
46. Bring your left hand to your left ankle, and reach your right arm up toward the ceiling.
47. Bring your right hand to your right ankle, and reach your left arm up toward the ceiling.
48. Hold for five breaths, then release.
49. From Downward-Facing Dog, step your right foot forward between your hands, and lower your left knee to the ground.
50. Bring your left hand to your left ankle, and reach your right arm up toward the ceiling.
51. Bring your right hand to your right ankle, and reach your left arm up toward the ceiling.
52. Hold for five breaths, then release.
53. From Downward-Facing Dog, step your right foot forward between your hands, and lower your left knee to the ground.
54. Bring your left hand to your left ankle, and reach your right arm up toward the ceiling.
55. Bring your right hand to your right ankle, and reach your left arm up toward the ceiling.
56. Hold for five breaths, then release.
57. From Downward-Facing Dog, step your right foot forward between your hands, and lower your left knee to the ground.
58. Bring your left hand to your left ankle, and reach your right arm up toward the ceiling.
59. Bring your right hand to your right ankle, and reach your left arm up toward the ceiling.
60. Hold for five breaths, then release.
61. From Downward-Facing Dog, step your right foot forward between your hands, and lower your left knee to the ground.
62. Bring your left hand to your left ankle, and reach your right arm up toward the ceiling.
63. Bring your right hand to your right ankle, and reach your left arm up toward the ceiling.
64. Hold for five breaths, then release.
65. From Downward-Facing Dog, step your right foot forward between your hands, and lower your left knee to the ground.
66. Bring your left hand to your left ankle, and reach your right arm up toward the ceiling.
67. Bring your right hand to your right ankle, and reach your left arm up toward the ceiling.
68. Hold for five breaths, then release.
69. From Downward-Facing Dog, step your right foot forward between your hands, and lower your left knee to the ground.
70. Bring your left hand to your left ankle, and reach your right arm up toward the ceiling.
71. Bring your right hand to your right ankle, and reach your left arm up toward the ceiling.
72. Hold for five breaths, then release.
73. From Downward-Facing Dog, step your right foot forward between your hands, and lower your left knee to the ground.
74. Bring your left hand to your left ankle, and reach your right arm up toward the ceiling.
75. Bring your right hand to your right ankle, and reach your left arm up toward the ceiling.
76. Hold for five breaths, then release.
77. From Downward-Facing Dog, step your right foot forward between your hands, and lower your left knee to the ground.
78. Bring your left hand to your left ankle, and reach your right arm up toward the ceiling.
79. Bring your right hand to your right ankle, and reach your left arm up toward the ceiling.
80. Hold for five breaths, then release.
81. From Downward-Facing Dog, step your right foot forward between your hands, and lower your left knee to the ground.
82. Bring your left hand to your left ankle, and reach your right arm up toward the ceiling.
83. Bring your right hand to your right ankle, and reach your left arm up toward the ceiling.
84. Hold for five breaths, then release.
85. From Downward-Facing Dog, step your right foot forward between your hands, and lower your
Iyengar Yoga Backbends Sequence Chair
If you are looking for a yoga sequence that will help open your back and prepare you for backbends, look no further! This sequence is designed specifically to open the back and prepare you for the challenges of backbends.
This sequence begins with a few gentle poses to warm up the body. Once you have warmed up, we will move on to some more challenging poses that will help open the back. We will then finish with a few gentle poses to cool down the body.
Please note that this sequence is not suitable for everyone. If you have any health concerns, please consult your doctor before practicing this sequence.
Gentle Warm-Up Poses
Cat/Cow Pose: Come to all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your back up and look up, and exhale as you tuck your chin and round your back. Continue moving back and forth between these two poses, and focus on breathing deeply.
Downward-Facing Dog Pose: Come to Downward-Facing Dog Pose by starting in Tabletop Position. Spread your fingers wide and press your palms firmly into the ground. Exhale as you tuck your toes and lift your hips up and back, extending your spine and pressing your heels toward the ground. Hold this pose for five breaths.
Puppy Pose: Come to all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale as you lift your chest and extend your spine, and then exhale as you tuck your chin and round your back. Hold this pose for five breaths.
Upward-Facing Dog Pose: From Downward-Facing Dog Pose, inhale as you press your palms firmly into the ground and lift your chest and hips up. Hold this pose for five breaths.
Bridge Pose: Lie flat on your back with your feet flat on the ground and your knees bent. Inhale as you lift your hips up off the ground, and then exhale as you lower them back down. Repeat this pose five times.
Challenging Poses
Pigeon Pose: From Downward-Facing Dog Pose, step your right foot forward between your hands and lower your left knee to the ground. Keep your right ankle directly above your left knee. Square your hips toward the front of the room. Hold this pose for five breaths, and then switch sides.
Cow Face Pose: Sit on the ground with your legs extended in front of you. Bend your right knee and bring your right foot behind your left calf. Hook your right ankle over your left ankle. Reach your left arm behind you and clasp your hands together. Hold this pose for five breaths, and then switch sides.
Fish Pose: Lie flat on your back with your legs extended in front of you. Bend your right knee and bring your right foot behind your left calf. Hook your right ankle over your left ankle. Reach your left arm behind you and clasp your hands together. Hold this pose for five breaths, and then switch sides.
Final Poses
Child’s Pose: Come to Child’s Pose by kneeling on the ground and then sitting back on your heels. Extend your arms forward and rest your forehead on the ground. Hold this pose for five breaths.
Reclining Big Toe Pose: Lie flat on your back with your legs extended in front of you. Bend your right knee and bring your right foot behind your left calf. Hook your right ankle over your left ankle. Reach your left arm behind you and clasp your hands together. Hold this pose for five breaths, and then switch sides.
Corpse Pose: Lie flat on your back with your legs extended in front of you. Close your eyes and relax your body. Hold this pose for five minutes.
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.
