Rise and Shine - Morning Yoga Sequence

Can't make it to the studio in the morning? Not a problem! Add a pep to your step each day with this awakening Rise and Shine - Morning Yoga Sequence!

*Intermediate options marked with an asterisk(*), enjoy and modify as needed!

*1. Supported Headstand (Salamba Sirsasana)

Benefits Include: Relieves stress and mild depression, stimulates the pituitary and pineal glands, tones the abdominal organs, improves digestion, builds energy, helps with asthma and insomnia.

Hold for 5 - 10 breaths

Sirsasana - Head Stand Yoga Pose

2. Cat / Cow

Benefits: Roll off morning stiffness by massaging the spine and belly organs.

5 to 10 breaths

Cat Cow Yoga Pose

3. Standing Forward Fold (Uttanasana)

Benefits Include: Stimulates digestion, increases energy, reduces anxiety and headaches.

Hold for 5 to 10 breaths

Uttanasana - Standing Forward Fold

4. Sun Salutation A (Surya Namaskara A)

Benefits Include: Increases heart rate and stimulates digestion. Increases Energy, strength and vitality.

*click for video instruction of a beginner and intermediate Sun Salutation A sequence

Do 1-2 Sun Saluts to warm up

Sun Salutation A - Surya Namaskara A

5. Chair Twist (Utkatasana Twist)

Benefits Include: Cleanses internal organs and stimulates digestion. Increases heat, energy, strength and vitality.

Hold for 5 breaths per side

Chair Twist - utkatasana twist

6. Crescent Lunge

Benefits Include: Increases Energy. Strengthens legs and arms.

Hold for 5 breaths per side (Warrior III below can be linked with this pose.)

Crescent Lunge Yoga Pose

*7. Warrior III (Virabhadrasana III)

Benefits Include: Improves Balance and focus as well as builds strength.

Hold for 3-5 breaths per side

Warrior 3 yoga pose

8. Extended Triangle (Utthita Trikonasana)

Benefits Include: Stimulates the abdominal organs and improves digestion. Helps relieve stress.

Hold for 5 breaths per side (*Can be linked with Half Moon pose below)

Triangle Yoga Pose

*9.  Half Moon (Ardha Chandrasana)

Benefits Include: Improves balance and focus. Helps relieve stress and promotes digestion.

Hold for 5 breaths per side

half moon yoga pose

10. Camel Pose (Ustrasana)

Benefits Include: Reduces stress and increases energy.

Hold for 5 breaths *Keep your hands (fingers pointing down) on low back for beginners.

Ustrasana - Camel Pose

11. Plank Pose

Benefits Include: Builds abdominal strength and increases energy.

Hold for up to a minute *Use a stop watch to track time.

Forearm Plank

12. Seated Forward Bend (Paschimottanasana)

Benefits Include: Calms the mind, helps relieve stress and mild depression and promotes digestion.

Hold for up to 10 breaths

13. Bridge or Wheel Pose

Benefits Include: Increases energy, improves digestion and rejuvenates tired legs.

Hold for 5 - 10 breaths. 2 reps. If you have a wheel practice, warm up with 1 round of bridge pose to begin. *Do not practice wheel if you suffer from back pain.

bridge pose
wheel pose


*14. Supported Shoulder Stand (Salamba Sarvangasana)

Benefits Include: Improves focus and calms nerves. Increases energy. Helps with anxiety and mild depression.

Hold for 5 - 10 breaths

15. Simple Twist

Benefits Include: Improves digestion and calms nerves.

Hold for 5 - 10 breaths

simple twist yoga pose

16. Easy Pose (Sukhasana)

Benefits Include: Increases energy and focus. Relieves stress.

Hold for 5 - 10 Minutes

Instead of Savasana, try ending this sequence in a seated meditation. Come seated onto a block or meditation pillow. Add in Right Nostril Breathing for the first 10 breaths and then allow the body to settle in for meditation for the duration of the time. Set a timer with a calming bell.