Sequences

Morning Energizing Flow

Wake-up sequence for daily energy

Duration 10–30 minLevel beginnerWhen morning, dawn

Notes

A gentle-to-dynamic sequence designed to awaken the body and mind. Begins with grounding breathwork, progresses through spinal movements, and builds to standing poses that energize without overwhelming a sleepy system.

Benefits

In order

1Cat-Cow PoseMarjaryasana-Bitilasana2Thread the NeedleParsva Balasana3Lizard PoseUtthan Pristhasana4Downward-Facing DogAdho Mukha Svanasana5Thread the NeedleParsva Balasana6Lizard PoseUtthan Pristhasana7Downward-Facing DogAdho Mukha Svanasana8Yogi SquatMalasana9Sphinx Pose10Child's PoseBalasana

Watch on yoga.org

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