In this article we are going to teach you a flow of Yoga exercises that you can perform every morning at home.

This well-rounded sequence will wake you and your body up, making that cup of coffee an option rather than a necessity. Use your breath to stay focused as you move from one pose to the next, working on cultivating a present mind that will stay with you throughout your day and help you maintain a sense of calm and well being.

Supta Baddha Konasana (Reclining Bound Angle Pose)

yoga pose-1

Begin by lying down on your mat with the soles of your feet together and knees falling out to the side. Allow yourself to feel supported by the earth below you, finding a sense of peace as you begin to bring your awareness to your breath.

Ardha Apanasana (Half Knees-To-Chest Pose)

yoga chest pose

Bring one knee in towards your chest while leaving the opposite leg extended on the ground. Keep the shoulders resting on your mat and the tailbone in contact with the ground. Use your arm strength to pull the knee closer to your shoulder. Repeat on the other side.

Apanasana (Knees-To-Chest Pose)

knee to chest pose

Bring both knees in towards your chest, pulling them closer with your arms. Work to get your entire spine flat on the mat, relaxing the shoulders, neck, and muscles of the face. It is normal to feel a bit of pinching in this pose, so use your breath to help you stay deep.

Ardha Navasana (Half Boat Pose)

half boat pose

From Apanasana, begin to rock up to your sitting bones. You can do this rocking motion several times to help massage the spine and generate heat in the body. Once balancing on your sit bones, straighten the back by slightly squeezing the shoulder blades together. You should feel your core start to engage in this pose.

Navasana (Boat Pose)

boat pose

Extend your legs, lifting them as high as you can. Keep the back straight and extend the arms forward alongside your legs. Breathe deeply as your core begins to work in junction with your hips and legs. Remember to relax the muscles of your face.

Purvottanasana (Upward Plank Pose) Place

upward blank pose

Place your hands behind you on the mat with your fingers pointing towards your feet. Extend the legs forward and point your toes down into the mat. On an inhalation, lift your hips up towards the sky, creating a straight line from your feet to the crown of your head. Stay in this pose for 6 breaths before lowering the hips back down to the mat.

Paschimottanasana (Seated Forward Bend)

seated forward bend

Extend the legs straight out in front of you, lifting the hip points up and forward so that you are not slouching back into your lower back. Folding from the hips begin to reach forward, creating a deep stretch through the entire back body.

Bharadvajasana (Bharadvaja’s Twist), Variation

bharadvaj twist asan

Come to a kneeling position letting your hips sit on one side of your legs. Gently twist back, lengthening the spine with each inhalation and twisting further with each exhalation. Keep the chin lifted and parallel with the ground as you perform this pose.

Plank Pose

plank pose

Step back into Plank Pose, aligning your hands so that they are directly under your shoulders and making sure that your body is parallel with the floor. Engage the core and bring your gaze slightly forward.

Lizard Lunge

lizad lung

Step one foot between the hands, keeping the back leg extended and lifted. Move both hands to the inside of the front foot, lowering down onto your forearms. Do your best to keep the weight evenly distributed throughout the body, paying close attention to the balance between both arms.

Ardha Hanumanasana (Half Monkey Pose)

half monkey pose

From Lizard Lunge, pull the weight back by bending the back leg and extending the front leg. Keep the toes of the back foot tucked so that you can stretch the sole and arches of the foot. Flex the foot of the extended leg back to deepen the stretch in the calf muscle. Lower your torso down closer to the extended leg, grabbing on to the foot with both hands.

Ardha Uttanasana (Standing Half Forward Bend) From

standing half forward bend

Fold from the hip creases, keeping the back straight and the neck loose. Allow gravity to pull your head down closer to the mat so that you increase the amount of space between each vertebra.

Utkatasana (Chair Pose)

chair pose

Bend your knees and pretend as if you are sitting back into an invisible chair behind you. Extend the arms overhead, but be careful not to strain the shoulders by lifting them up towards your ears. Shift your weight back into your heels and sit down lower with each exhalation.

Parivrtta Utkatasana (Revolved Chair Pose)

revolved chair pose

Bring your hands to heart center in prayer position. Twist open to the side, using your bottom elbow to gently push against the outside of your upper thigh to help you deepen the twist. Be sure that the weight stays in your heels and that your two knees are in one line so as to protect your lower back. Repeat on the other side.

Gomukhasana (Cow Face Pose)

cow face pose

Come to a seated position with bent knees. Slide one foot under the opposite knee, placing the foot to the outside of the hip. Then cross the other leg on top bringing that foot to the outside of the opposite hip. The goal is to have both knees stacked on top of each other in one line. Lift the hip points up and then gently shift your weight forward.

Reach the arm on the side of the bottom leg up with the palm facing back. Bring that hand as far down your back as possible, working to get the elbow directly behind the head. With your other arm, reach up to try to clasp the fingers of your bent arm. Keep the chest open and the back straight, breathing deeply into the hip and shoulder joints. Repeat on the other side.

Setu Bandha Sarvangasana (Bridge Pose)

bridge pose

Lie flat on your back with knees bent and heels close to your sitting bones. Tuck your shoulders under you to help you begin to lift your chest. Lift the hips up towards the ceiling, pressing your feet firmly into the ground. Clasp the fingers under your body and continue to bring your shoulder blades closer together. Let your chin come slightly in towards your chest. Focus your gaze on your belly and chest, watching it rise and fall with each breath.

Supta Baddha Konasana (Reclining Bound Angle Pose)

reclining bound pose

Begin in the pose you started at, allowing your body and mind to completely relax. Observe your breath and still your mind by focusing your gaze in and up. Feel the earth rising up to support you. As you inhale, fill your body with the positive energy of the sun. As you exhale, release anything in your body or mind that you have been holding on to and that is no longer serving you. Stay in this pose until you feel recharged and ready for your day.