Awaken Your Senses: 3 Energizing Yoga Sequences for a Vibrant Morning

Start your day on a high note with these invigorating yoga sequences that will awaken your senses, energize your body, and set a positive tone for the day ahead. Whether you’re a beginner or an experienced yogi, these easy-to-follow routines will help you greet each morning with vitality and embrace the full potential of your day.

How to Start Doing Yoga in the Morning: Try These 3 Morning Yoga Sequences

As the sun rises and a new day begins, there is something magical about starting your morning with a rejuvenating yoga practice. The gentle stretches, mindful movements, and focused breathwork not only awaken your body but also set a positive tone for the rest of the day.

In this blog post, we will explore three easy yoga sequences that are perfect for your morning routine. These sequences will help you greet the day with vitality, center your mind, and prepare yourself for whatever lies ahead.

Sun Salutation (Surya Namaskar)

The Sun Salutation is a powerful sequence that energizes the body and awakens the mind. It consists of a series of poses that flow together smoothly.

Get the free video and ebook for Sun Salutations by our certified yogi Sejal Sejuani, including audio for chants to enhance your yoga practice of this incredible sequence.

Here’s a quick look at how to do this sequence.

1. Stand at the front of your mat with your feet together and palms pressed together at your heart center (Mountain Pose).
2. Inhale, raise your arms overhead, and arch back slightly (Extended Mountain Pose).
3. Exhale, fold forward from your hips, and bring your hands to the mat beside your feet (Forward Fold).
4. Inhale, lengthen your spine forward into a half-lift position, with your hands on your shins (Half Forward Fold).
5. Exhale, step or jump your feet back into a plank position.
6. Lower your knees, chest, and chin to the mat, keeping your hips lifted (Eight-Limbed Pose or Ashtanga Namaskara).
7. Inhale, slide forward and lift your chest into Cobra Pose.
8. Exhale, tuck your toes, lift your hips up and back, and come into Downward Facing Dog.
9. Inhale, step or jump your feet between your hands, lengthen your spine into a half-lift.
10. Exhale, fold forward, and return to the Forward Fold.
11. Inhale, sweep your arms wide, and come all the way up to standing with a slight backbend.
12. Exhale, bring your palms together at your heart center.

Repeat this sequence 5-10 times, coordinating each movement with your breath.

Gentle Morning Stretch

This sequence is ideal for gently stretching your body and awakening your muscles after a night’s rest:

1. Start in a comfortable seated position. Take a few deep breaths to center yourself.
2. Extend your legs forward into Staff Pose (Dandasana).
3. Inhale, reach your arms overhead, lengthen your spine, and gently fold forward over your legs (Seated Forward Bend).
4. Stay in the forward bend for a few breaths, feeling the stretch in your hamstrings and spine.
5. Inhale, sit up tall, and bend your right knee, placing your right foot on the outside of your left thigh (Half Lord of the Fishes Pose).
6. lace your left hand on your right knee and gently twist your torso to the right, looking over your right shoulder.
7. Hold the twist for a few breaths, then release and repeat on the other side.
8. From a seated position, come onto your hands and knees, and gently transition to Child’s Pose, resting your forehead on the mat and stretching your arms forward.
9. Take a few deep breaths in Child’s Pose, allowing your body to relax and release tension.

Energizing Flow

This sequence is designed to invigorate your body and boost your energy levels:

1. Begin in Mountain Pose at the front of your mat.
2. Inhale, raise your arms overhead, and arch back slightly.
3. Exhale, fold forward into a Forward Fold.
4. Inhale, step your right foot back into a lunge position, with your left knee directly over your left ankle (Low Lunge).
5. Exhale, step your left foot back into Downward Facing Dog.
6. Inhale, shift forward into Plank Pose.
7. Exhale, lower your knees, chest, and chin to the mat.
8. Inhale, lift your chest into Cobra Pose.
9. Exhale, tuck your toes, lift your hips up and back, and come into Downward Facing Dog.
10. Inhale, step your right foot forward into a Low Lunge.
11. Exhale, step your left foot forward and return to the Forward Fold.
12. Inhale, sweep your arms wide and come all the way up to standing with a slight backbend.
13. Exhale, bring your palms together at your heart center.

Repeat this flow 3-5 times, linking your breath with each movement.

Remember to listen to your body and modify the poses as needed. Enjoy your morning yoga practice! If you are looking for more practice in a group or one-on-one session, check out the Sri Sri Online Yoga Studio.

For those interested in deepening their practice, sign up to learn more about our 200H Yoga Teacher Training program with both online and hybrid options. We’ll also be hosting a 3-week in-person retreat at our North America center in North Carolina, US in 2024.