Between the Sun Salutations and forward bends, this morning yoga sequence gets the body feeling stretched, limber, and ready to embrace the morning. Plenty of vinyasas (Four-Limbed Staff to Up Dog to Down Dog) link the sequences to get cardio in, and extra breaths in each posture will work like a mini meditation for the mind.
| Yoga Pose | Rounds/Breaths/Time |
|---|---|
| Child's Pose | 1 Minute (until you hear the song say "all wash out") |
| Sun Salutations A | 4 Rounds |
| Sun Salutations B | 4 Rounds |
| Standing Forward Bend | 10 Breaths + 1 Vinyasa |
| Warrior 1 Pose | 10 Breaths on Each Side + 1 Vinyasa |
| Warrior 2 Pose | 10 Breaths on Each Side + 1 Vinyasa |
| Half Moon Pose | 10 Breaths on Each Side + 1 Vinyasa |
| Pigeon Pose | 10 Breaths on Each Side + 1 Vinyasa |
| Seated Forward Bend | 10 Breaths |
| Corpse Pose | Take rest until the music runs out |
Before you hit the mat, be sure to familiarize yourself with each posture, and get a feel for all the songs on the Spotify playlist. The timing is not an exact science since everyone works within their own individual breath, but if you hear the last song come on and you're not in Savasana, it's time to lie down and rest before taking on your day.
- "All Wash Out" — Edward Sharpe and the Magnetic Zeros
- "For What It's Worth (India Dub)" — DJ Drez and Joey Lugassy
- "Your Arms Around Me" — Jens Lekman
- "Better Than" — John Butler Trio
- "Flower" — Moby
- "Even After All" — Finley Quaye
- "All That I'm Good For" — Hem
You will need to download the free Spotify software or app to listen to our playlists.