The Two Yoga Sequences You Should Be Starting Your Day With

Starting your day with yoga will help you clear your mind and prepare for the day that is ahead.

Morning yoga will also help you unlock some of the energy within your body to help you get through the busy day that lies ahead.

But what kinds of poses should you use in the morning?

There are countless asanas and yoga poses to choose from, all with amazing benefits for the body and the mind.

However, some poses do place an emphasis on waking the body and mind from slumber.

This guide will share the two yoga sequences that you should be starting your day with.

Surya Namaskar (Sun Salutations)

The Sun Salutation is a graceful combination of poses that symbolise the sun and the soul as the ultimate source of life.

There are several variations of this sequence of poses and it is easy to insert additional asanas if you wish.

A Sun Salutation is traditionally performed as the sun is rising to open the chakras and release energy throughout the body.

The poses contained within this series will stimulate the heart, throat, sacrum, third eye, and solar plexus chakras — wakening your body and spirit.

Start this series by taking a deep breath, then performing:

1. Pranamasana (Salutation Posture)

This is the starting and finishing pose of Surya Namaskar.

To perform this pose stand straight with your feet together.

Keep your spine straight and join your palms together as you inhale.

Take moment to say a small prayer or to make an affirmation.

Exhale and place your arms to your side.

2. Hasta Uttanasana (Raised Arms Pose)

This pose will lengthen and strengthen the spine while expanding the lungs fully.

To perform Hasta Uttanasana, Raise both arms to your sides and over your head so the palms are together as you inhale.

Look up and arch your back.

3. Hastapaadasana (Standing Forward Bend)

Standing Forward Bend is a very effective pose for stretching your hamstrings and lower back.

To perform this pose, exhale while bending forward and placing your hands on the ground.

Bring your head towards your knees.

4. Ashwa Sanchalanasana (Low Lunge Posture)

As you inhale, drop your right leg back so it is behind you with your knee on the ground.

Bend the left knee.

Ground your palms on the floor and lift your chest forward.

This pose will increase your confidence, willpower and determination.

5. Adho Mukha Svanasana / parvatasana (Downward Dog)

Next, drop your left leg back with the right leg and put your hands further forward so your body forms an inverted V.

Look down towards your feet.

This energising and invigorating pose will stretch your hamstrings and shoulders.

6. Ashtanga Namaskara (Knee Chest Chin Pose)

In this posture the body is balanced on the ground on eight points of contact — your feet, hands, knees, chest, and chin.

Lower yourself into this position as you exhale from downward dog.

7. Bhujangasana (Cobra Pose)

As you inhale come up into Cobra Pose.

Your legs will be stretched out behind you with toes pointed.

Place your hands directly beneath your shoulders and straighten your arms so your chest is facing forward.

Tilt your neck so you are looking upwards.

This pose will strengthen the spine and neck.

8. Adho Mukha Svanasana (Downward Dog)

Next, go back into a downward dog position as you exhale.

9. Ashwa Sanchalanasana (Low Lunge Pose)

We will now perform another Low Lunge, but placing the feet the other way around.

As you inhale, go into a lunge with your right knee forward.

Stretch the left leg behind you.

Ground your palms on the floor and lift your chest forward.

10. Uttanasana (Standing Forward Fold)

Exhale and go back into a forward fold, grasping your ankles or shins with your hands and looking towards your legs.

11. Hasta Uttanasana

Take a deep breath in as you return to raised arms pose.

12. Pranamasana

Finally, return to salutation position.

Repeat this sequence as many times as you wish.

Quick Cat-Cow Sequence

This wonderful sequence will loosen up your spine, open your lungs and help you prepare for the day ahead.

It only has 5 poses, which makes it useful when for when you don’t have much time available.

1. Cat-cow pose

Start on your hands and knees, with your hands beneath your shoulders and hips over knees.

As you inhale arch your back forward so your stomach extends towards the ground for Cow Pose.

Wait a moment, then lift your sitting bones, tuck your chin in and as you exhale arch your back in the other direction for Cat Pose.

2. Table Top Pose (variation)

Go back to all fours.

Lift left arm and point it behind you as you lift your right leg into the air.

Grasp your right ankle with your leg hand as you open your chest and bend your back.

Repeat for the other side.

3. Downward dog

Go back to all fours then transition into Downward Dog.

Hold for 5 breaths.

4. Flip Dog

After performing downward dog, pivot on your left foot as you lift your right leg and right arm.

Spin your torso around so your abdomen is facing the ceiling.

Reach your right arm horizontally and keep your feet firmly planted against the floor.

Watch this video to see this pose in action.

Repeat for both sides.

5. Side Plank Pose

Flip yourself back onto hands and knees after performing the Flip Dog pose.

Next, shift your weight to your right hand and right foot.

Lift your left arm into the air and roll sideways so your torso is facing the wall.

Thanks for reading The Two Yoga Sequences You Should Be Starting Your Day With.

If you have any questions about these sequences please contact me or leave a comment below.

author: Stephen Coleclough

Stephen Coleclough is a leading international and domestic tax consultant who specialises in solving complex problems. As well as advising on tax matters, Stephen also enjoys exploring topics relating to physical and mental wellbeing. You can follow him on Twitter at SColeclough.


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