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Yoga Lily
Yoga Lily at Yoga Lily.2 days ago
#YOGA : THURSDAY 17 AUGUST CLASSES
18:30 - 19:45 Alignment Focussed Hatha Yoga - Lily
19:30 - 20:45 Slow Flow Hatha Yoga - David
Our classes: http://yogalily.com/classes/
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Yoga Lily
Yoga Lily at Yoga Lily.2 days ago
#YOGA : Sloooooow down!
Need a little help?
Try one of our slow flow classes:
http://yogalily.com/classes/
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Yoga Lily
Yoga Lily at Yoga Lily.3 days ago
#YOGA : WEDNESDAY 16 AUGUST CLASSES
09:30 - 10:45 Morning Flow Yoga - Small Group
18:00 - 19:15 Slow Flow Yoga - Small Group
19:45 - 21:00 Slow Flow Yoga - Small Group
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Yoga Lily
Yoga Lily at Yoga Lily.4 days ago
#YOGA : TUESDAY 15 AUGUST CLASSES
18:00 - 19:15 Slow Flow Yoga - Small Group
19:45 - 21:00 Slow Flow Yoga - Small Group
20:15 - 21:15 Yoga at 1Life - David
Full details: http://yogalily.com/classes/
#LifeInBalance #MiltonKeynes #MiltonKeynesYoga #YogaMiltonKeynes #LoveMK
Yoga Lily
Yoga Lily at Yoga Lily.5 days ago
#YOGA : HAPPY MONDAY! ;)
Yoga Lily
Yoga Lily at South Furzton Meeting Place.5 days ago
#YOGA : MONDAY 14 AUGUST CLASSES
18:00 - 19:15 Beginners & Improvers Yoga in Furzton – Lily
19:30 - 20:45 Slow Flow Yoga in Oxley Park – David
Full details: http://yogalily.com/classes
#LifeInBalance #MiltonKeynes #MiltonKeynesYoga #YogaMiltonKeynes #LoveMK

Good Morning Yoga Sequence

By Yoga Lily 3 years ago
Home  /  Sequence  /  Good Morning Yoga Sequence

How to do the Good Morning Yoga Sequence

Yoga Classes in Milton Keynes & Bletchley with Yoga Lily.

This is a 10-15 minute morning sequence designed to wake up the body and target all of the places that might need a little extra space and life breathed into them after a night of sleep. This is designed to be a flowing sequence, allowing one pose to flow into the next. I invite you to try it like this, or if that doesn’t work for you and you prefer to complete one pose at a time, guide yourself through it that way by returning to Downward Facing Dog in between each pose. Otherwise, just flow with it.

Remember to repeat on both sides where appropriate.

1. Chest To Thighs With Interlaced Hands

1-Chest-to-Thighs

Chest To Thighs With Interlaced Hands – Stand at the back of your yoga mat with your feet together and carefully bow forward, hinging from your hips and not your low back. Reach your hands behind your back and interlace your fingers, pressing the palms together. Bend your knees and press your chest into and down your thighs, keeping your neck long. Hold for five breaths.

2. Suryasana, Sun Sequence

2-Sundial

Suryasana, Sun Sequence – With feet hip-distance apart, fold forward and place your hands on your elbows. Bring your torso toward the outside of the right leg and open your chest so that your left elbow points up toward the sky. Moving like a sundial, lead with your left elbow and slowly come up the right side, reaching up at the top and then continue to lower down the left side, keeping the chest open and the shoulders down. Repeat 3 times on each side.

3. Eka Pada Adho Mukha Svanasana, Raised Leg Downward Facing Dog Pose

3-Open-Hip

Eka Pada Adho Mukha Svanasana, Raised Leg Downward Facing Dog Pose – From Downward Facing Dog lift your right leg all the way up to the sky behind you. Keeping the arms very strong, bend your right knee and stack your right hip over your left, opening up the hip, groin and thigh. Gently press the left heel down into the earth, being mindful to keep that heel from splaying out to the side.

4. Utthan Pristhasana (variation), Twisting Lizard Pose

4-Easy-Lunge-Twist

Utthan Pristhasana (variation), Twisting Lizard Pose – Step your right foot to the outside of your right hand so that your right foot is closer to the right edge of the mat. Turn your toes out to a 45 degree angle. Keep the left knee lifted and press the thigh up towards the sky. Press down into the earth with the left hand and open the right arm up towards the sky. Stay here for at least five breaths.

5. Low Lunge Variation

5-Low-Lunge-Variation

Low Lunge Variation – With your right toes pointing straight ahead and the outer edge of the right foot parallel to the outer edge of the mat, lower your left knee down to the earth. Place your hands on top of your right thigh or reach them up to the sky. Soften the tailbone down and draw the low belly off of the thigh. Stay here for five breaths allowing the right heel to energetically draw back and the left hip to energetically move down and forward towards the right heel.

6. Trikonasana, Triangle Pose

6-Triangle

Trikonasana, Triangle Pose – Tuck the back toes under and spin the left heel down so that the heels are more or less in line with each other. Pressing down through the outer edge of the left foot, begin to straighten your right leg. Engage both legs and consider stacking your left hip over your right. Slide your right hand as far up your right leg as you need to so that you are not collapsing anywhere. Open the left arm up towards the sky, reaching out through the left fingertips.

7. Makara Adho Mukha Svanasana, Dolphin Plank

7-Forearm-Plank

Makara Adho Mukha Svanasana, Dolphin Plank – With toes tucked, lower down onto your elbows and forearms. Keeping the hips in line with the shoulders and your knees off of the ground, stack your shoulders over your elbows, which should be no wider than shoulders distance apart. Keep the back of the thighs pressing up towards the sky, while guiding the heels back and the heart forward. Maintain a strong core and hold here for 30 seconds.

8. Malasana, Garland Pose

8-Yogi-Squat

Malasana, Garland Pose – Separate your feet a little bit further apart, maybe even as wide as your mat. Turn your toes out slightly. Bend your knees and lower your hips down towards the earth. Bring your hands to prayer in front of your heart and allow the elbows to gently guide the knees and thighs open, keeping length in the spine. Engage mula bandha to experience a greater sense of lightness.Stay here for at least five full breaths.

Categories:
  Sequence, Stretch, Twist
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About

 Yoga Lily

  (100 articles)

Lily is an experienced certified yoga teacher, she teaches the traditional, relaxing and invigorating Yoga as practiced in Asia for thousands of years; it is a little more holistic in nature, meaning, it covers not just the physical aspects of yogic practice (like asanas or poses, mudras or locks), but also the breathing, meditation, mindfulness and restorative techniques sometimes lacking in the modern practice. Yoga is part of who she is, from practicing yoga in the parks of China as a child, to graduating from YogiYoga(China) Institute in 2007, Lily has loved helping and inspiring people ever since. You can help balance your mind and body to give a sense of wholeness and great happiness.