Good morning! A yoga flow is a great way to start the day with energy and focus. Here’s a simple and invigorating morning yoga sequence you can try:
### **Morning Yoga Flow**
**1. **Cat-Cow Pose (Marjaryasana-Bitilasana)**
– **Cat Pose:** Start on your hands and knees, wrists under shoulders, knees under hips. Inhale, arch your back, lifting your tailbone and chin towards the ceiling.
– **Cow Pose:** Exhale, round your back, tuck your chin to your chest, and draw your belly button towards your spine.
– **Duration:** 1 minute
**2. **Downward-Facing Dog (Adho Mukha Svanasana)**
– From all fours, tuck your toes and lift your hips up and back, forming an inverted V-shape. Press your heels toward the floor and spread your fingers wide.
– **Duration:** 1 minute
**3. **Standing Forward Bend (Uttanasana)**
– Walk your feet toward your hands, and let your upper body hang. Bend your knees slightly if needed. Feel the stretch in your hamstrings and lower back.
– **Duration:** 1 minute
**4. **Halfway Lift (Ardha Uttanasana)**
– From the forward bend, place your hands on your shins or thighs, and lift your torso halfway up, creating a flat back.
– **Duration:** 30 seconds
**5. **Mountain Pose (Tadasana)**
– Stand tall with feet hip-width apart, arms by your sides. Engage your core and ground through your feet.
– **Duration:** 30 seconds
**6. **Sun Salutation (Surya Namaskar)**
– **Inhale:** Raise your arms overhead.
– **Exhale:** Fold forward into a forward bend.
– **Inhale:** Step or jump back into a plank position.
– **Exhale:** Lower down into a push-up or chaturanga.
– **Inhale:** Lift into upward-facing dog or cobra.
– **Exhale:** Move back into downward-facing dog.
– **Repeat:** 3-5 times
**7. **Warrior I (Virabhadrasana I)**
– Step one foot forward between your hands, bend the front knee, and raise your arms overhead. Keep your back leg straight and your hips squared.
– **Duration:** 1 minute per side
**8. **Warrior II (Virabhadrasana II)**
– From Warrior I, open your hips and shoulders to face the side, extend your arms parallel to the floor, and gaze over your front hand.
– **Duration:** 1 minute per side
**9. **Tree Pose (Vrksasana)**
– Shift your weight onto one leg, place the sole of your other foot against the inner thigh or calf (avoid the knee), and raise your arms overhead. Find your balance and hold.
– **Duration:** 1 minute per side
**10. **Seated Forward Bend (Paschimottanasana)**
– Sit with your legs extended in front of you. Inhale, lengthen your spine, and exhale as you fold forward, reaching for your feet or shins.
– **Duration:** 1 minute
**11. **Child’s Pose (Balasana)**
– Sit back on your heels, extend your arms forward, and rest your forehead on the mat. Relax and breathe deeply.
– **Duration:** 1-2 minutes
**12. **Corpse Pose (Savasana)**
– Lie flat on your back with arms by your sides and palms facing up. Close your eyes and focus on your breath, allowing your body to relax completely.
– **Duration:** 3-5 minutes
Feel free to modify or add poses based on your personal preferences and needs. Enjoy your yoga flow! 🧘♀️
