Yoga Journal Morning Sequence
Wake up with the sun and salute the day with this simple yoga sequence to energize your body and mind.
1. Sun Salutation A (Surya Namaskar A)
2. Half Camel (Ardha Ustrasana)
3. Half-Pigeon (Ardha Kapotasana)
4. Downward-Facing Dog (Adho Mukha Svanasana)
5. Upward-Facing Dog (Urdhva Mukha Svanasana)
6. Child’s Pose (Balasana)
7. Cat-Cow Sequence (Marjaryasana-Bitilasana)
8. Warrior I (Virabhadrasana I)
9. Warrior III (Virabhadrasana III)
10. Triangle Pose (Trikonasana)
11. Extended Triangle Pose (Utthita Trikonasana)
12. Half Moon Pose (Ardha Chandrasana)
13. Chair Pose (Utkatasana)
14. Mountain Pose (Tadasana)
Sun Salutation A (Surya Namaskar A)
The sun salutation is a series of 12 poses that is meant to energize your body and mind. The series begins in mountain pose, and then flows through a sequence of poses that end in downward-facing dog.
To do the sun salutation A, start in mountain pose. Inhale as you reach your arms up to the sky, and then exhale as you fold forward into a forward fold. Inhale as you step or jump your feet back to plank pose, and then exhale as you lower your body to the floor into chaturanga dandasana. Inhale as you press back up to plank pose, and then exhale as you lower into downward-facing dog. Hold the pose for a few breaths, and then inhale as you step or jump your feet back to your hands and reach up to the sky. Exhale as you fold forward into a forward fold. Repeat the sequence 3-5 times.
Half Camel (Ardha Ustrasana)
The half camel pose is a backbend that opens your chest and shoulders. It also stretches your hips and thighs.
To do the half camel pose, start in a seated position with your knees bent. Lean back and reach for your feet or ankles with your hands. If you can’t reach your feet, reach for your shins or thighs. Hold the pose for a few breaths, and then release back to a seated position.
Half-Pigeon (Ardha Kapotasana)
The half-pigeon pose is a hip opener that stretches your hip flexors and quads. It also opens your chest and shoulders.
To do the half-pigeon pose, start in a seated position with your knees bent. Place your left ankle on your right thigh, and then slowly lower your right knee to the floor. Place your hands on the floor in front of you, and then extend your spine upward. Hold the pose for a few breaths, and then switch sides.
Downward-Facing Dog (Adho Mukha Svanasana)
The downward-facing dog pose is a pose that stretches your hamstrings, calves, and shoulders. It also opens your chest and hips.
To do the downward-facing dog pose, start in plank pose. Exhale as you lower your body to the floor into chaturanga dandasana. Inhale as you press back up to plank pose, and then exhale as you lower into downward-facing dog. Hold the pose for a few breaths, and then inhale as you step or jump your feet back to your hands and reach up to the sky.
Upward-Facing Dog (Urdhva Mukha Svanasana)
The upward-facing dog pose is a pose that stretches your chest, shoulders, and hamstrings. It also strengthens your arms and legs.
To do the upward-facing dog pose, start in downward-facing dog. Inhale as you lift your torso and legs into the air, and then exhale as you lower your torso and legs back to the floor.
Child’s Pose (Balasana)
The child’s pose is a resting pose that stretches your hips, thighs, and ankles. It also relaxes your mind and body.
To do the child’s pose, start in a kneeling position. Bring your forehead to the floor, and then extend your arms out in front of you. Hold the pose for a few breaths, and then release back to a kneeling position.
Cat-Cow Sequence (Marjaryasana-Bitilasana)
The cat-cow sequence is a series of poses that stretches your spine, hips, and chest. It also strengthens your back and abs.
To do the cat-cow sequence, start in tabletop position. Inhale as you arch your back and tilt your head up, and then exhale as you round your back and tuck your chin. Continue to move through the sequence, alternating between the cat and cow poses.
Warrior I (Virabhadrasana I)
The warrior I pose is a pose that strengthens your legs and opens your hips. It also stretches your chest and shoulders.
To do the warrior I pose, start in a standing position. Step your left foot back and lunge forward with your right leg. Reach your arms out to the sides, and then tilt your head back and look up at the sky. Hold the pose for a few breaths, and then switch sides.
Warrior III (Virabhadrasana III)
The warrior III pose is a pose that strengthens your legs, hips, and abs. It also improves your balance.
To do the warrior III pose, start in a standing position. Step your left foot back and lunge forward with your right leg. Reach your arms out to the sides, and then tilt your head back and look up at the sky. Hold the pose for a few breaths, and then switch sides.
Triangle Pose (Trikonasana)
The triangle pose is a pose that stretches your hips, hamstrings, and chest. It also strengthens your legs and arms.
To do the triangle pose, start in a standing position. Step your left foot back and lunge forward with your right leg. Reach your arms out to the sides, and then tilt your head back and look up at the sky. Hold the pose for a few breaths, and then switch sides.
Extended Triangle Pose (Utthita Trikonasana)
The extended triangle pose is a pose that stretches your hips, hamstrings, and chest. It also strengthens your legs and arms.
To do the extended triangle pose, start in a standing position. Step your left foot back and lunge forward with your right leg. Reach your arms out to the sides, and then tilt your head back and look up at the sky. Hold the pose for a few breaths, and then switch sides.
Half Moon Pose (Ardha Chandrasana)
The half moon pose is a pose that stretches your hips, hamstrings, and chest. It also strengthens your legs and arms.
To do the half moon pose, start in a standing position. Step your left foot back and lunge forward with your right leg. Reach your arms out to the sides, and then tilt your head back and look up at the sky. Hold the pose for a few breaths, and then switch sides.
Chair Pose (Utkatasana)
The chair pose is a pose that strengthens your thighs, calves, and abs. It also improves your balance.
To do the chair pose, start in a standing position. Bend your knees and squat down as if you are sitting in a chair. Reach your arms out to the sides, and then tilt your head back and look up at the sky. Hold the pose for a few breaths, and then release back to a standing position.
Mountain Pose (Tadasana)
The mountain pose is a pose that strengthens your thighs, calves, and abs. It also improves your balance.
To do the mountain pose, start in a standing position. Reach your arms out to the sides, and then tilt your head back and look up at the sky. Hold the pose for a few breaths, and then release back to a standing position.
Beginner Grateful Yoga Sequence
Start your day with a few minutes of grateful yoga. This sequence will help you focus on the good in your life, and open your heart and mind to all the blessings that surround you.
1. Start in Mountain Pose (Tadasana).
2. Inhale and raise your arms overhead, clasping your hands together.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and rise up to standing, then reach your arms overhead again.
5. Exhale and fold forward once more.
6. Inhale and stand up, then step or jump your feet back to plank pose.
7. Drop your knees to the floor if needed.
8. Hold plank pose for a few breaths, then lower down to your forearms.
9. Stay here for a few breaths, then press up to plank pose once more.
10. Step or jump your feet forward to standing.
11. Bring your hands to your heart and take a few deep breaths, feeling grateful for your body and all it can do.
Digestion Yoga Sequence
1. Sit cross-legged on the floor with a bolster or pillow in front of you. Rest your forehead on the bolster and let your arms rest by your sides.
2. Close your eyes and focus on your breath. Inhale and exhale slowly and deeply, letting go of any thoughts that come into your mind.
3. When you’re ready, begin to move through a gentle digestive yoga sequence.
4. Inhale as you sweep your arms up over your head, and then exhale as you fold forward, resting your forehead on the bolster. Hold for a few deep breaths.
5. Inhale as you come back to standing, and then exhale as you step to the left and fold forward, resting your forehead on the bolster. Hold for a few deep breaths.
6. Inhale as you come back to standing, and then exhale as you step to the right and fold forward, resting your forehead on the bolster. Hold for a few deep breaths.
7. Finally, inhale as you come back to standing and sweep your arms up over your head. Exhale as you release your hands and relax your breath.
Yoga Sequence For Back
Pain
There’s no need to suffer from back pain any longer! This yoga sequence is designed to help ease tension and pain in the lower back. The poses are gentle and can be done by most people, regardless of experience level.
1. Downward Dog Pose: This pose stretches the back and shoulders, and helps to relieve tension in the lower back. Come onto all fours, then tuck your toes and lift your hips up towards the ceiling, forming an inverted V shape. Hold for 5-10 breaths.
2. Child’s Pose: This pose is a great way to release tension in the lower back. Start on all fours, then sit back on your heels and fold your torso forward, resting your forehead on the floor. Hold for 5-10 breaths.
3. Cat-Cow Pose: This pose helps to warm up the spine and stretch the back muscles. Come onto all fours, then inhale as you arch your back and look up towards the ceiling. Exhale as you round your back and tuck your chin, looking down at your bellybutton. Repeat for 5-10 breaths.
4. Bridge Pose: This pose is a great way to stretch the hips and spine. Lie down on your back with your feet flat on the floor and your knees bent. Place your hands on the floor by your sides, then slowly lift your torso and hips off the floor, pressing your feet and hands into the ground. Hold for 5-10 breaths.
5. Seated Forward Bend: This pose stretches the hamstrings and lower back. Sit on the floor with your legs straight out in front of you. Fold forward, reaching for your toes. Hold for 5-10 breaths.
6. Pigeon Pose: This pose is a great way to stretch the hips and glutes. Start in a kneeling position, then bring your left foot forward and place it behind you, so your ankle is resting on your right thigh. Lean forward and rest your forearms on the floor. Hold for 5-10 breaths, then switch sides.
7. Supine Hand-To-Big-Toe Pose: This pose stretches the hamstrings and lower back. Lie down on your back with your legs straight out in front of you. Bend your left knee and place your left foot flat on the floor. Reach for your left big toe with your left hand and hold for 5-10 breaths. Switch sides.
Beginner Moving Yoga Sequence For Hips
and Hamstrings
If you’re new to yoga, or if you’ve been practicing for a while but haven’t ventured into the world of hip openers and hamstring stretches, this sequence is for you.
These poses will help to open your hips and hamstrings, and prepare you for deeper stretches in future classes.
1. Crescent Lunge
Start in a standing position, with your feet hip-width apart. Step your left foot forward, and bend your left knee to come into a Crescent Lunge.
Make sure your left knee is directly over your ankle, and your torso is upright.
Hold for five breaths, then switch legs and repeat.
2. Triangle Pose
From Crescent Lunge, extend your right arm straight up to the sky, and reach your left hand towards the floor.
Make sure your hips are facing forward, and your spine is elongated.
Hold for five breaths, then switch sides and repeat.
3. Downward-Facing Dog
From Triangle Pose, curl your toes under and press into your hands to lift your hips up to Downward-Facing Dog.
Make sure your spine is elongated, and your head is between your arms.
Hold for five breaths.
4. Half Camel Pose
From Downward-Facing Dog, step your left foot forward and come into a Half Camel Pose.
Make sure your spine is elongated, and your hips are facing forward.
Hold for five breaths, then switch sides and repeat.
5. Child’s Pose
From Half Camel Pose, kneel on the floor and sit your hips back to come into Child’s Pose.
Make sure your forehead is resting on the floor, and your hips are as close to your heels as possible.
Hold for five breaths.
6. Seated Forward Bend
From Child’s Pose, sit up tall and extend your legs in front of you.
Bend your knees and reach for your feet, then fold forward to come into a Seated Forward Bend.
Make sure your spine is elongated, and your head is hanging down.
Hold for five breaths.
7. Supine Hamstring Stretch
Lie on your back and extend your legs straight up in the air.
Slowly lower your right leg towards the floor, and keep your left leg elevated.
Hold for five breaths, then switch legs and repeat.
8. Happy Baby Pose
From Supine Hamstring Stretch, lower both legs to the floor and let them fall to the sides.
Grab your feet and pull them towards your chest, then let your knees fall out to the sides.
Make sure your lower back is resting on the floor, and your head is resting on your feet.
Hold for five breaths.
9. Corpse Pose
Finish your sequence by lying down in Corpse Pose.
Make sure your spine is elongated, and your arms and legs are relaxed.
Stay here for five minutes, then slowly come back to Earth.
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.
