Yoga can be viewed as both a moving meditation and exercise. Therefore it is a wonderful way to start your day. The following sequence is the first one I learned over 20 years ago and remains a source of calm for me in a largely busy world. There are a number of variations of this, and many modifications, but below is the version I have come to find most therapeutic.
- Stand at the top of your mat, feet together, eyes closed and hands at your side or in prayer (mountain pose)
- Open the eyes and inhale deeply moving arms overhead and arching back slightly
- With knees slightly bent, exhale and hinge at the waist, bringing hands to the floor in front of the toes
- Bring hands to the shins, inhaling deeply and looking up slightly
- Exhale folding back in half, hands to the floor
- Inhale while stepping the right foot back to a lunge (optional with knee on the ground), left leg at 90 degrees
- Exhale
- On next inhalation bring the left leg to meet the right (either holding plank on the feet or the knees)
- Exhale and bend the elbows, lowering down (knees, then chest, then chin) until belly rests on the floor
- Inhale, pushing through the palms and arch the top half of the body up with belly button remaining on the floor (cobra pose)
- Exhale and press into the hands and feet, lifting hips and pushing them towards the sky (downward dog)
- Inhaling, step the right foot to a lunge, right knee bent to 90 degrees
- Upon exhaling bring the left foot up to meet the right
- On your next inhalation, with knees slightly bent, rise back up sweeping the arms out and overhead
- Exhale and return to mountain pose
- Pause for one full breath before moving into the sequence again, this time stepping back with left leg
- Repeat series 2 – 10 times