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Dynamic Morning Sequence

A short morning sequence to energise the body and mind.

Contents

Introduction

This sequence will energise and uplift you when time is short.

View sequence

Supta Virasana
Supta Virasana
3-4 minutes

Lie back over two blocks placed under dorsal and back of head. Or use blankets folded in half lengthways. Sit upright only if required.

Virasana Forward
Virasana Forward
45 seconds

Knees apart, big toes together, extend arms forward.

Adho Mukha Svanasana
Adho Mukha Svanasana
6-8 times

Synchronise the movement with the breath. Start slowly and speed up a little as you go.

Modified Surya Namaskar
Modified Surya Namaskar
4-6 times

Tadasana, Urdhva Hastasana, Uttanasana, step to Adho Mukha Svanasana, step opposite leg forward to Uttanasana, Urdhva Hastasana, Tadasana.

Adho Mukha Vrksasana
Adho Mukha Vrksasana
2 times

Step up wall to 90 degrees if not able to go up.

Adho Mukha Svanasana
Adho Mukha Svanasana
10 seconds

Starting pose. For the next 5 poses, always return to this after each side.

Utthita Trikonasana
Utthita Trikonasana
2-3 breaths each side

Step forwards to the right side then return to dogpose. Step forward left side then return to dogpose.

Utthita Parsvakonasana
Utthita Parsvakonasana
2-3 breaths each side

Step forwards to the right side then return to dogpose. Step forward left side then return to dogpose.

Utkatasana
Utkatasana
5 breaths

Step forwards to the right side then return to dogpose. Step forward left side then return to dogpose.

Virabhadrasana I
Virabhadrasana I
2-3 breaths each side

Step forwards to the right side then return to dogpose. Step forward left side then return to dogpose.

Prasarita Padottanasana (Head Down)
Prasarita Padottanasana (Head Down)
5 breaths

From dogpose turn to the side, spread the legs wider and take the head down towards the floor.

Sirsasana
Sirsasana
5 minutes

Full pose, or preparation with a few repetitions.

Chatushpadasana
Chatushpadasana
2 times, 5-6 breaths each

Palms under heels first, and then holding ankles.

Supported Setu Bandha Sarvangasana
Supported Setu Bandha Sarvangasana
3 minutes

Upright brick under sacrum.

Halasana
Halasana
5 minutes

Legs supported on chair, or legs up the wall over a bolster if Halasana not practised.

Simple Cross Legs Forward
Simple Cross Legs Forward
1 minute each side

Rest head on brick or support.

Savasana
Savasana
5 minutes

Arms in line with shoulders, out to side.