Morning Yoga Sequence to Awaken Your Body

Good morning, rise and shine, hello, welcome to a new day, you are alive.

Are you awake yet? Oh you are, okay great.

Welcome to the Awaken Your Body Morning Yoga Sequence that’s simple, quick and ridiculously effective.

I created this flow with two goals in mind – to stretch and energize the body + set the tone for a positive, productive, passionate day.  If you dig these goals (which I presumed you would), below are step-by-step instructions for each posture.

Related: Searching for a consistent morning routine to begin the day calm, confident & centered? Click here for a 7-day Morning Yoga Challenge!

But if you prefer instructions + yoga posture images in an easy to read, easy to use format, then download the free morning yoga sequence guide below. Click the picture, fill out your information, and the guide will be coming your way.

Now, let’s get this morning started, yeah?

Morning Yoga Sequence:

1. Child’s Pose

  • Spread your knees wide, bring big toes together, and extend your fingertips long in front of you.
  • Allow your chest to soften down between the knees, resting the forehead gently on the mat.
  • Take 10 deep breaths here, focusing your inhale breath on a positive intention, and your exhale breath on a relaxed state of awareness.

2. Cat + Cow Pose

  • Begin in a neutral tabletop position.
  • On an inhale breath, let your belly sink down, tailbone rise, and heart pull through. Imagine your heart is going forward and up.
  • On an exhale breath, reverse your movements by rounding the back, hugging belly to the sine, releasing the tailbone down, and relaxing the head and neck.
  • Repeat this sequence five times – inhaling to open the front side body and exhaling to open the back side body.

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3. Thread the Needle

  • Begin in a neutral tabletop position.
  • Inhale your right fingertips high and open across the chest as you do, really feel the stretch here.
  • Exhale to thread your right fingertips through to the left, bringing your right shoulder and ear down to the mat.
  • Once you’re all set up, extend the left fingertips overhead.
  • Take five deep breaths here, then slide your left hand back, press down to unwind the body, and lift the right fingertips high again.
  • Return to neutral tabletop position & do it all on the left side.

4. Downward Facing Dog

  • From your neutral tabletop position, spread the fingers wide, curl the toes under and begin to extend the hips high.
  • Keep a healthy bend in your knees to truly feel and benefit from the posture.
  • Activate your arms, relax the head inline with your biceps, melt the chest towards your thighs, hug the belly in, send the sitting bones high, as you open through the backs of your legs. Too many cues? Sorry yoga babes, it’s a hella lot of complexity for such a simple pose.
  • Stay for 10 breaths – send your inhale breath from fingertips to tailbone, and your exhale breath down the backs of your legs to the heels.

5. Low Lunge

  • From downward facing dog, sweep your foot through, plant it between the hands, and soften your back knee down.
  • Come into your low lunge by inhaling the arms to the heart center.
  • To keep the posture integrated – hug your hip points up as you release the sacrum down, this will create space & stability in the low back area.
  • Stay for 5 – 10 deep breaths.

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6. Warrior II

  • From your low-lunge pose, transition into Warrior II…. don’t worry, I’ll explain.
  • In low-lunge, rest fingertips to the ground as you lift the back knee high. Beg int lift the hips, hug muscle to bone, pivot the back foot to flat, and windmill the arms and body open.
  • You should now be in Warrior II.
  • Focus on heel to arch to alignment, expansion from fingertip to fingertip, and extension from your sacrum through the crown of the head.
  • Stay for 5 breaths and instill that warrior-like attitude as you do!

7. Reverse Warrior

  • From Warrior II, inhale to extend your front fingertips a teensy bit forward, and exhale to glide them back overhead.
  • The back fingertips can gently rest on the back leg, focus on the gentle aspect.
  • Stay for 3 – 5 breaths and focus your intention on opening/creating space in the side body area.

*From reverse warrior, exhale the hands to the ground and frame your front foot, send the front foot back to downward facing dog. Repeat poses 5 -7 on the other side.

8. Janu Sirsasana

  • From a seated position, extend one leg out long and the other into a tree pose variation (sole of the foot hugging into the thigh).
  • Inhale the arms high and slightly twist the torso towards the extended leg.
  • On an exhale breath, hinge from your hips and extend the fingertips and chest down towards the toes. Let your hands meet wherever is accessible – clothing, shin, block, or possibly the toes.
  • Stay here for 5 breaths – on the inhale growing taller/longer to make more space, and on the exhale relaxing into this space – exhaling to lift up and release the posture once done.

9. Baby Wild Thing

    • From the Janu Sirsana, plant the hand 6-8 inches behind you, the hand of the bent knee side that is.
    • On an inhale breath – press down firmly into your planted hand, lift the hips high, send the opposite arm reaching back, and come to gently rest atop your knee.
    • Continue reaching back through your lifted fingertips, open through your heart center, and send the breath up and down the entire lifted side body.
    • Stay for 3 – 5 breaths, release the posture on an exhale breath.

*Once you release baby wild thing, switch up the legs and repeat poses 8 – 9 on the other side.

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10. Upavistha Konasana

    • From a seated position, extend both legs out wide.
    • Connect fingertips into the ground as you inhale to lengthen up through the crown of your head.
    • On an exhale breath – hinge from your hips to slowly lower the chest and walk the fingertips away from the body.
    • Keep both legs active by flexing the toes, hugging muscle to bone, and gently lifting the knee caps.
    • Stay for 10 deep breaths – only move deeper into the posture if it’s truly supported. Remember, it’s the morning, we’re still waking up!

11. Parivrtta Upavistha Konasana

    • From the same position above, we’re moving into a side body awakening posture.
    • Place the forearm onto the ground and hugging into the thigh, actually push them into another creating opposition.
    • On an inhale breath – send the opposite arm overhead as you spiral the chest open, sending the heart to the sky.
    • On an exhale breath – sink a tiny bit deeper into the posture by reaching for the toes.
    • Stay for 5 breaths and switch sides.

12. Seated Meditation   Don’t worry yogis, I only ask that you stay for 1 minute, only 60 seconds, about 10-15 deep breaths.

You got this.

And hey, if you want more, it’s all yours!  

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Are you feeling totally awakened, energized, and enlightened?

Okay, maybe we didn’t solve all your problems with that short sequence, but I do hope/know that your body is LOVING on your right now! It’s a happy camper, which means you can now pursue the day with passion, purpose, and presence.

Until next time, xoxo.

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Hey! I’m Allie.

I’m a self-growth student, freedom-seeker, yoga teacher and the founder of a tight-knit online yoga community: the Body Mind Soul Studio. I’m here to teach you how to transform your life on-and-off-the-mat with a holistic yoga practice.

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If your practice has waned, if your yoga journey feels lonely or you like the way I share yoga’s teachings, then this is where you need to be. Join me once a month, for free, to practice yoga as a community.

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If your practice has waned, if your yoga journey feels lonely or you like the way I share yoga’s teachings, then this is where you need to be. Join me once a month, for free, to practice yoga as a community.