Dynamic Morning Sequence
This sequence will energise and uplift you when time is short.
Sequence steps
Adho Mukha Svanasana
Virasana Forward
Downward-Facing Dog Pose
Supta Virasana Downward-Facing Hero Pose
6-8 times
Reclining Hero Pose 45 seconds
Press evenly into your hands and feet. The main
3-4 minutes Join your feet together under your buttocks and
aim is to elongate the back of your body while
Lay on your back with your legs bent, your toes keep your knees far enough apart for your ribs to
lifting your hips up as high off the ground as
pointing backward. fit in between your legs as you fold forward. You
possible. If necessary, bend your knees a little but
can rest your head on the floor or on a block.
stay strong in the legs.
Modified Surya Namaskar
Modified Sun Salutation
Adho Mukha Vrksasana Adho Mukha Svanasana
4-6 times
Handstand Downward-Facing Dog Pose
Start in Tadasana. Interlock your fingers in front of
2 times 10 seconds
you, raise your arms up slowly as you inhale. As
Open your hands into the floor and strengthen your Press evenly into your hands and feet. The main
you exhale fold into Uttanasana, release your back.
arms as you lift your body up, one leg at a time, aim is to elongate the back of your body while
Walk your feet out and stretch back into Adho
into an inverted balance. Use the wall for support if lifting your hips up as high off the ground as
Mukha Svanasana. Lengthen your spine and
necessary. If pushing yourself up proves to be too possible. If necessary, bend your knees a little but
hamstrings as you lift the hips up to capacity. Walk
difficult, you can walk your feet up the wall. stay strong in the legs.
your feet back into Uttanasana, decompress your
spine. As you inhale, come back up into Tadasana.
Utthita Trikonasana Utthita Parsvakonasana Utkatasana
Extended Triangle Pose Extended Side Angle Pose Chair Pose
2-3 breaths each side 2-3 breaths each side 5 breaths
Keep the toes and kneecap of your left leg pointed Bend your front leg and place your hand by of your Plant your feet firmly into the floor and sit your
forward and, keeping your spine straight and long, foot as you stretch your other arm up and over buttocks back as if sitting into a chair. Keep your
stretch over your leg. Place your left hand on your your head. Pull your waist away from the floor, knees pointing forward. Make sure your back stays
ankle or on a block next to your foot. Look up keep your back straight. Place a block under your straight as you open up your chest and lift your
towards your extended right arm. hand if necessary. arms up over your head.
Prasarita Padottanasana
Virabhadrasana I
Wide-Legged Forward Bend
Warrior I Pose
5 breaths Salamba Sirsasana I
2-3 breaths each side
Plant your feet as wide apart as you can. Place Headstand 1
Angle your back foot outward slightly and
your hands on the floor and lengthen forward Activate your shoulders and upper back muscles
straighten your back leg. Lift from your navel up,
through your spine. Once you have achieved the as you lift your body up into inverted balance. Use
bring your arms up, and lengthen through the
concave spine, start to walk your hands backward the wall for support if necessary.
crown of your head. Make sure your front knee and
to capacity, aiming to lengthen and release your
toes are aligned and pointing straight forward.
spine as evenly as possible.
Supported Setu Bandha Sarvangasana
Halasana
Chatushpadasana Supported Bridge Pose
Plough Pose
Four-Footed Pose 3 minutes
5 minutes
2 times, 5-6 breaths each Lie down over support placed under the whole of
Use support under your shoulders. Keeping your
Lie down with your knees bent so that your feet your body from the thoracic spine down to your
shoulders open, lift your hips up high above your
are close to your buttocks. Grab onto your ankles knees. The shoulders swoop down to touch the
head, dropping your feet down behind you. Place
and lift your hips up above the ground. Open your floor. Spread your arms outward or slightly at your
your hands on your back to help keep it from
chest up and breathe. side. Activate your feet and press them into the
rounding.
wall.
Savasana
Simple Cross Legs Forward
Corpse Pose
1 minute each side
5 minutes
Sit with your legs crossed. Keep your sit-bones
Lie down on the floor. Spread your arms and legs
pointing down as you stretch your arms forward to
slightly at your side. Relax and concentrate on your
capacity, lengthening your spine.
breath.
