This invigorating sequence is designed to wake up your body and mind, leaving you feeling energized for the day ahead. No props are needed, and it’s suitable for intermediate yogis. Focus on smooth transitions between poses, coordinating your breath with your movement.
Warm-up (3 minutes):
- Sun Salutations (3 rounds):
- Start in Mountain Pose (Tadasana). Inhale, reach arms overhead and sweep them down to the floor beside your feet, exhaling into Forward Fold (Uttanasana).
- Inhale, lengthen your spine into Flat Back (Ardha Uttanasana).
- Exhale, step back one leg at a time into Downward-Facing Dog (Adho Mukha Svanasana).
- Inhale, jump or step your feet between your hands into Plank Pose (Chaturanga Dandasana).
- Exhale, lower your body to the ground into Upward-Facing Dog (Urdhva Mukha Svanasana).
- Inhale, tuck your toes and press your hips back into Downward-Facing Dog.
Sun Salutations Variations:
- Beginners: Keep your knees bent throughout Downward-Facing Dog and Plank Pose.
- Advanced: Add a vinyasa flow between Downward-Facing Dog and Plank Pose by inhaling to Upward-Facing Dog, then exhaling to Chaturanga Dandasana.
Energizing Flow (7 minutes):
- Warrior I (Virabhadrasana I) (each side – 30 seconds): Step one leg back, bending your front knee at a 90-degree angle. Keep your torso upright and arms raised overhead.
- High Lunge Twist (Prasarita Padottanasana with Twist) (each side – 30 seconds): From Warrior I, reach your front arm overhead and twist your torso to look up at your hand.
- Triangle Pose (Trikonasana) (each side – 30 seconds): From Warrior I, hinge at the hips, reaching your hand down your front leg or to a block. Keep your other arm reaching up towards the ceiling.
- Crescent Pose (Anjaneyasana) (each side – 30 seconds): Step one leg back, bending your front knee and reaching your hands forward or resting your forehead on the floor.
- Boat Pose (Navasana) (1 minute): Sit on the floor, lean back slightly, and lift your legs off the ground. Hold your arms outstretched or behind your thighs for balance.
Cool-down & Integration (5 minutes):
- Downward-Facing Dog (Adho Mukha Svanasana) (1 minute): Rest in Downward-Facing Dog to lengthen your spine and release tension.
- Child’s Pose (Balasana) (2 minutes): Sit back on your heels, rest your forehead on the floor, and breathe deeply.
- Corpse Pose (Savasana) (2 minutes): Lie flat on your back with your arms at your sides and eyes closed. Relax your entire body and focus on your breath.
Tips:
- Listen to your body and modify poses as needed.
- Breathe deeply and rhythmically throughout the practice.
- Move with intention and control.
- Focus on feeling energized and clear-headed.