By combining stretches, core activation, and deep breathing, this sequence will release tension so you start your day feeling refreshed.
AS YOU PRACTICE
Allow yourself to pause and explore these heart- and hip-opening stretches as you build up to the peak pose, an exciting variation of Ardha Chandrasana (Half Moon Pose). This will help connect you to your core and root you down so you can expand outward with stability and strength. Meanwhile, breathe deeply throughout the sequence to further awaken your sense of vitality and inner purpose.
1. Tri Pada Adho Mukha Svanasana (Three-Legged Downward-Facing Dog Pose) Begin with hands shoulder-width apart and feet hipwidth apart. Actively reach your heels down as you lift your sitting bones up and elongate the spine. On a deep inhale, lift your right leg. Keep your shoulders squared.
2. Anjaneyasana (Low Lunge) Step your right foot forward, and place your back knee down behind your hips. Place your hands onto your front knee, and sink your hips, drawing your belly away from your front thigh and pressing your shoulders back. Gently rock forward and back.
3. Ardha Ustrasana (Half Camel Pose) Turn to your left, pivoting your back shin. Place your left hand alongside your sacrum and your right hand on your front knee. Engage your core to lift your sternum, and elongate the inseam of your right leg.
4. Ardha Hanumanasana (Half Monkey God Pose) Turn toward your front leg, and straighten it. Lengthen your spine over your leg, with your fingertips on the floor. Bend your elbows (not your neck), and hinge from the hips to fold deeper. Keep your hips square.
5. Cat-Cow Pose Bring your right knee back in line with the left, coming to all fours. Inhale and lift your sternum, sitting bones, and chin. Exhale and tuck your chin, round your spine, and tuck your sitting bones. Breathe, and explore your fullest range of motion.
6. Tabletop, variation Extend your right arm forward and your left leg back. Keep your hips square to the mat by dialing your outer left hip down and your inner left thigh up. Engage your core, and elongate from fingertips to the sole of your foot. Hug your muscles toward the midline.
7. Ardha Dhanurasana (Half Bow Pose) Bend your left knee and reach your right arm back to clasp the big-toe side of your left foot. Reengage your core, and press your foot into your hand. Lift up. Joyously breathe and expand.
8. Three-Legged Downward-Facing Dog Pose, variation From Downward-Facing Dog, inhale and extend your right leg back and up. Open your hips, keeping your arms straight and your shoulders square. Bend your right knee, reaching it up and away.
9. High Lunge Step your right foot forward inside your right thumb. Extend forward through your front shin and back through your back heel. Square your hips, lifting your back thigh as you do. Take a deep breath here.
10. Prasarita Padottanasana III (Wide-Legged Standing Forward Bend III) Pivot a quarter turn to the left. Straighten both legs, and reach your hands behind you; clasp hands or use a strap. Keep both arms straight, without locking your elbows. Fold forward, keeping legs and core engaged.
11. Utthita Trikonasana (Extended Triangle Pose) Release your hands to the floor, pivot your right foot, and place your right hand on your shin. Sweep your left arm back and up. Keep a strong center, and expand out through all four limbs and the crown of your head.
12. Ardha Chandrasana (Half Moon Pose) Shift your weight into your right foot, and walk your fingers forward to the floor or a block. Lift your left leg, extending out through your heel. Roll your left shoulder and elbow back, and lift your left hip over your right. Engage your core.
13. Virabhadrasana II (Warrior Pose II) Release your foot and step back softly into Warrior II. Feel how strong and grounded your legs and feet are. Release both hands toward the floor, plant the hands, and step back into Downward- Facing Dog. Repeat poses 1 to 13 on the other side.
14. Marichyasana III Come to the floor and sit down. Extend your right leg forward and bend your left leg, placing the foot in front of your hip. Anchor both sitting bones down; extend up and twist to the left. Lengthen and breathe into your right side. Repeat on the other side.
15. Supta Baddha Konasana (Reclining Bound Angle Pose) Relax back onto the floor with the soles of your feet together and your knees bent out to the sides. Take several radiant breaths. Feel your heart, seat of your brilliance, and your core, seat of your fortitude.