Awakening the spine and opening the heart–a blissful way to start the day. This sequence is appropriate for all levels and takes about a half an hour to complete, not including final savasana, which should be enjoyed for about five to ten minutes. Hold postures for at least five to ten deep, calm breaths. Props you may want to use include: two yoga blocks, one or two blankets, and a strap. Please note that I have provided little to no instruction on how to do these poses–this post is to be used as a reference for those who have already learned these poses from a qualified instructor.

Balasana (Child’s Pose) Allow your body time to settle into the floor and to experience a sense of groundedness and release.

Marjaryasana and Bitilasana (Cat and Cow) Coordinate the movements between Cat and Cow to the rhythm of the breath–inhale as you move into Cow, and exhale as you arch your back and look toward your navel in Cat. Take at least six repetitions.

Adho Mukha Svanasana (Downward Facing Dog)

Virabhadrasana I (Warrior One) The hips and legs are heavy and solid; the spine and heart are light and lifted.

Adho Mukha Svanasana

Vrksasana (Tree) Imagine that you are being lifted to the sky by the crown of your head.

Padangusthasana (Hand-to-Toe) For a gentler Padangusthasana, simply allow your arms and head to hang–let gravity do the work.

Paschimottanasana (Forward Bending, lit.: Western Intense Stretch) You may choose to place a folded blanket under your glutes to help with the forward tilt of the pelvis.

Bhujangasana (Cobra) You may choose to repeat this and the following posture two to three times–they tend to become easier upon repitition. Focus on rolling the shoulders back, opening the top of the chest, and making the lower back and legs long.

Salabhasana (Locust)

Balasana

Ustrasana (Camel) As your heart and chest stretch and expand, you may feel uncomfortable–keep breathing and allow your body time to adjust. With the right approach, this pose feels truly wonderful!

Balasana

Ardhamatsyendrasana (Half Lord of the Fishes, seated twist) As you inhale, seek more length in the spine, and as you exhale, twist more deeply.

Gomukhasana (Cow Face) Spend enough time in this pose to allow the hips and shoulders to soften and ease into it.

Savasana (Dead Body)