Jump-Start Your Day With 11 Yoga Poses Sequence

When you had a bad night sleep, you are more predisposed to wake up even more tired. We all know that lack of energy in the morning. Well, you should consider yoga for boosting your energy.

For example, a yoga sequence could help you in the long run to start your day wide-awake and full of life. Check them out down below:

1. Cat-Cow Pose

Image Credits: Cat-Cow Pose

Come onto your hands and knees;
Stack your shoulders over your wrists;
Place your hips over your knees;
Begin to move your spine in a rhythmic motion;
While you inhale, arch your back and lift your sitting bones and chest into Cow;
While you exhale, round your back and tuck your chin and pelvis into Cat.

2. Table Top, variation

Image Credits: Table Top, variation

From all fours, lift your belly in toward your spine;
Extend your right leg and left arm;
Bend your right leg and take hold of your foot with your left hand;
Kick your foot into your hand as you begin to twist;
Open your chest into a backbend;
Repeat on the other side.

3. Knee-to-Nose Pose

Image Credits: Knee-to-Nose Pose

From Downward-Facing Dog Pose, lift your right leg up high behind you;
Round your spine as you draw knee to chest;
Keep your pelvis low and round your upper spine toward the sky;
Hug your right thigh to your chest and knee to your nose;
Keep pressing the floor with your hands;
Return to Downward Dog and then repeat with the left leg.

4. Flip Dog

Image Credits: Flip Dog

From Downward Dog, lift your right leg and arm and pivot on your left foot;
Spin your torso and hips open to the ceiling;
Lower your right foot down to the inside of your left foot;
Reach your right arm toward the wall behind you;
Keep your feet parallel to each other, pressing firmly into the floor;
Return to Downward Dog and do Flip Dog on the other side.

5. Side Plank Pose

Image Credits: Side Plank Pose

Un-flip your Dog and roll your heels to the right;
Shift your weight into your right hand and the outer edge of your right foot;
Stack your left foot on top of your right;
Fire up your thigh muscles;
Press your feet and hand down as you lift your hips;
Extend your left arm to the ceiling;
Return to Downward Dog and repeat on the left.

6. Plank Pose

Image Credits: Plank Pose

From Downward Dog, lower your hips until your torso is parallel with the floor;
Place your shoulders over your wrists;
Keep your legs and core engaged;
Press your hands and feet into your mat;
Press out through the heels to activate your legs;
Reach forward with the crown of your head;
Hold the pose for 3-5 breaths.

7. Four-Limbed Staff Pose

Image Credits: Four-Limbed Staff Pose

From Plank, shift your weight forward;
Bend your elbows, and lower halfway down;
Keep your elbows by your sides;
Press your hands into the floor;
Push back through your heels, and engage your core.

8. Upward-Facing Dog Pose

Image Credits: Upward-Facing Dog Pose

From the previous pose, press your hands and the tops of your feet down;
Bring your thigh bones off the floor as you lift your torso;
Draw your upper arm bones toward your back to open your heart;
Keep your neck long as you gaze up.

9. Downward-Facing Dog Pose

Image Credits: Downward-Facing Dog Pose

From Upward Dog, roll over the tops of your feet;
Press into your hands, and lift your hips high;
Spread your fingers wide, work to ground through the four corners of each foot;
Lift your sitting bones to the ceiling;
Draw the pit of your belly and low ribs toward your spine.

10. High Crescent Lunge

Image Credits: High Crescent Lunge

From Downward Dog, step your left foot between your hands;
Fire up your back leg and soften your pelvis toward the floor;
Stretch your back hip flexor;
Lift the sides of your waist;
Lift the front of your pelvis as your tailbone descends;
Bring your arms alongside your ears and gaze up;
Exhaling, release and switch sides.

11. High Crescent Twist

Image Credits: High Crescent Twist

From High Crescent Lunge with the left foot forward, bring your hands to your heart centre;
Twist your belly and chest to the left;
Press your right upper arm into the outside of your outer left thigh;
Press your palms together;
Draw your shoulder blades toward the centre of your spine;
Turn your gaze upward and smile;
Switch sides.

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