Morning Yoga: A Gentle Sequence

Morning yoga isn't about flexibility or achieving perfect poses. It's about waking your body gently, creating space in your joints, and establishing a mind-body connection before the day begins.

The Dawn Sequence (10 minutes)

1. Cat-Cow (Marjaryasana-Bitilasana) — 1 minute

• On all fours, inhale and arch your back (cow).
• Exhale and round your spine (cat).
• Move slowly with breath. This warms the spine.

2. Downward Dog (Adho Mukha Svanasana) — 1 minute

• From all fours, lift hips up and back.
• Pedal your feet to stretch calves.
• Hold for 5 breaths.

3. Standing Forward Fold (Uttanasana) — 30 seconds

• Walk hands to feet, fold forward.
• Bend knees as much as needed.
• Let the head hang heavy.

4. Sun Salutation A (Surya Namaskar A) — 5 minutes

• Perform 3–5 rounds slowly.
• Coordinate each movement with breath.
• This is the heart of the practice.

5. Seated Twist (Ardha Matsyendrasana) — 1 minute each side

• Sit with legs extended. Cross right foot over left knee.
• Twist right, using left elbow against right knee.
• Hold for 5 breaths, then switch sides.

6. Savasana (Corpse Pose) — 1.5 minutes

• Lie flat on your back, arms at sides, palms up.
• Close your eyes. Let everything go.
• This integrates the practice.

Tips

• Practice on an empty stomach
• Use the Brahma app timer for each section
• Don't force any pose — morning bodies are stiff and that's okay
• The goal is awakening, not achievement