Rise & Shine- Wake Up & Energize With This Easy Yoga Sequence

Wake up and move yogi's! Let's talk about an easy morning yoga sequence that can help waking up not feel so terrible. Sometimes we all need a little help to get our bodies up and ready to go. I know it's difficult to want to wake up and practice yoga, but it can boost your mood, awaken your senses, and help you to feel more energized as you navigate your day. If you're looking for an easy flow to help you start your morning, you've come to the right place. Here is my favorite yoga flow, step by step, to help you wake up, and get your body activate as you get started with your day.

Photo by: Purely Perspective Photography | @purelyperspective

So Let's Get Started:

Grab your mat, put on your comfiest pair of yoga/workout clothes, and maybe put on some music to help relax you. Now you're ready to get going :) We'll go through this step by step to explain exactly how this sequence flows. To Start:

1. Make your way into a downward facing dog position. Set your feet hip width distance apart and press your hands firmly into the mat, fingers spread wide. If it feels good, pedal out your feet or stretch your ankles by lifting up on your toes. Inhale and lift your heels towards the ceiling, and as you exhale push your chest towards your thighs.

2. Gaze up at your hands and slowly walk your feet to meet them so you're in a forward fold position. Keep your knees bent just enough so that your belly rests on your thighs. Let your head relax, and set your gaze behind you (this takes pressure off your head and neck). Inhale and fold closer to the mat, and on your exhale very gently lift your hips.

3. On your next inhale breath, lift your head so that you're looking at the top of your mat. Place your hands on your shins or thighs, and maintain a slight bend in your knees. Squeeze your shoulder blades together to help your back flatten. Ever so slightly, micro-push your hips towards the back of your mat (this can be done by shifting your booty backwards and doing so only a little bit will result in a nice stretch).

4. As you exhale, send yourself back to a forward fold position. Stay in this position for at least one breath cycle.

5. With your next inhale, roll up to a mountain pose, taking it slowly. Keep the bend in your knees as your rise. Extend your arms over head and relax your shoulder down your back. Take a breath in, and on your next breath out, take a side bend to the left. Inhale and return to center, and at the exhale bend over to your right. As you breath in, make your way back to mountain pose.

6. At your next exhale, take a small backbend. Hands can overhead, or if you need more support, hugging your low back. Focus on the lift of your chest, NOT how far back you can look (doing so will only hurt your back and create pressure/stress). Engage your lower belly by dragging it towards your spine. Breathe in and out for at least one full breath cycle. With the next inhale, send your arms up to find yourself in mountain pose and take an exhale breath to release.

7. Standing tall in mountain pose, take an exhale breath and fold forward down to the mat so you're back in a forward fold position. Using your breathing patterns, stay as long or as short as you'd' like. With your next breath in, repeat your halfway lift pose, and as you breathe out, back to your forward fold. Pause here for a second to reset.

8. Repeat steps 1-7 as many times as you'd like (everyone is different, so remember there is no such thing as spending too long in any one pose). I recommend at least 5-8 times for your body to warm up and to get the blood flowing.

Watch how this sequence comes to life below:

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This easy yoga sequence is just one of the many ways you can wake up your muscles, get your body ready for the day, prepare it for more intense exercise, and get your blood flowing. If there are other yoga sequences that you practice to help wake you up in the morning, let me know! I always love hearing new ways to get my body moving and finding new yoga flows to add to my tool-kit. Having a rolodex of ways to inspire movement and a deep yoga practice is always a good thing.

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Let's Connect! Send me an email via allisonrachaelyoga@gmail.com or connect with me via Instagram on my page | I can't wait to hear from you- and remember: Live your bright and golden life :)

All photos in this post are courtesy of Purely Perspective Photography | @purelyperspective