I love starting my day with yoga, and can tell a big shift in my day, and my ability to handle the challenges of my day, when I do. For me, it doesn’t have to be an asana practice, on my mat, with peace and quiet. That’s not realistic in my life, and I’m okay with that! Sometimes my morning yoga practice is a 2-minute meditation during my shower, or a few deep breaths as I’m waking. And on those rare days that I wake before the kids do and have time to pull out my mat, it’s breathing, asana, and meditation. This 15-Minute Energizing and Balancing Yoga Sequence is a favorite of mine to flow through when I need a little extra boost in the morning. If you don’t have 15 minutes you can shorten the number of sun salutations, and on the flip side if you have more time, add more! With each posture, take 5-10 deep breaths before moving on to the next.
By the way, here are some of my favorite yoga props and mats to help you explore the poses a little more, and with a little more ease and fun:
15-Minute Energizing and Balancing Yoga Sequence to Jumpstart Your Day!
- 5 Sun Salutations A (Surya Namaskara A). When ready, begin gently flowing through your Sun Salutations. Remember to modify or take breaks as needed. Here is a video of Suzanne demonstrating a basic Sun Salute A:
2. Warrior 1 (Virabhadrasana I). From your last Downward Dog, bring the right foot forward and step it in between your hands. Spin the back heel down to the floor, toes pointing slightly forward. Bend the front knee and you reach the arms up toward the ceiling and lift your gaze. Move to Warrior 3, right side.
3. Warrior 3 (Virabhadrasana III). From Warrior 1, Firmly root front foot into the ground and begin shifting your balance onto the front foot, lifting the back leg so that it is parallel to the mat, while simultaneously tilting torso forward, until parallel with mat also (for modified version, only lift leg and lower torso partway). Activate back leg by lengthening leg and flexing the foot, toes pointing down. Try to even the hips so one is not higher than the other. Reach arms to the side for this flying version. Repeat Warrior 1 and Warrior 3 on the other side.
4. Warrior 2 (Virabhadrasana II). From Downward Dog, step right foot in between your hands, spin back heel down, and bend the front knee as you cartwheel the arms up, reaching hands to opposite sides of the room. Root down through both feet evenly, and breathe into the pose as you gently feel the hips and shoulders softening. Move into Half Moon, right side.
5. Half Moon (Ardha Candrasana). From Warrior 2 right side, plant right hand about 6 inches in front of right foot (use a block to place hand on if the floor seems too far). Begin shifting your weight onto the front hand and foot as you gently lift the back leg, raising it parallel to the floor, and stacking the hips. Activate back leg. Left arm reaches straight toward the ceiling, creating a strong line from the left hand all the way down through the right hand, grounded. Gaze toward the ground or up toward top hand. *Modification: Keep both hands down in front of front foot foot, until you feel stable enough to begin lifting one arm.
6. Boat (Navasana). From Downward Dog, step through to seated. Lift legs in front of you, keeping them together, so that you make a “V” with your body. Sit up tall on your sitz bones, lengthening through the spine as you breathe. Reach the arms forward, fingers extended. Legs can be straight, bent, or you can hold the backs of your legs if needed.
7. Forward Fold (Paschimottanasana). From seated, stretch your legs out onto the mat straight in front of you. Root down into the ground as you lengthen your spine, lifting crown of the head up toward the ceiling. Activate the legs by flexing the feet, toes pointed up and pulling back toward you. Inhale lengthen, exhale fold forward, reaching for the sides of the feet or the backs of the leg. (If hamstrings are tight here, you can use a strap around your feet to assist in the fold!). Continue extending through the spine with each inhale, and melting into the fold on each exhale.
8. Butterfly (Badhakonasana). From seated, bend knees and bring soles of the feet together, knees out to the sides. Draw the heels in close and open up the feet like opening a book. Inhale and lengthen the spine, lifting crown of the head toward the ceiling. Exhale, hinge at the hips and fold over feet. With each in breath continue to elongate spine, folding a little deeper with each out breath.
9. Bridge (Setu Bandha Sarvangasana). From your back, bend knees and plant feet hip distance apart, bringing the heels in close (ideally brushing heels with your fingertips). Rooting down into your feet and big toes, lift hips toward ceiling, tucking shoulders under you slightly to open through the chest and collarbone. Keep knees parallel, activating inner thighs as if squeezing a block between them (use a block if you have one, and notice the difference!). Hold for several breaths and then repeat. When done, keep knees bent, step feet a little wider, and windshield-wiper knees from side to side.
10. Corpse (Savasana). Lie on your back and take a little rest! Let feet fall open, arms relax by your sides, palms up. Make any little adjustments you need to make yourself comfortable. Close your eyes, bring awareness to the breath and relax here for several breaths. Thank your body for all of the amazing things that it does!
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