Gentle Morning Flow

A balanced morning practice to awaken the body and mind

setlist
morning
gentle
all-levels

Gentle Morning Flow

Warm-Up (5 Minutes)

  1. Easy Seated Pose (Sukhasana)

    • Duration: 2 minutes
    • Breathing: Inhale deeply through the nose, exhale gently through the mouth. Focus on lengthening the spine with each inhale.
    • Transition: Gently come onto all fours for the next pose.

  2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

    • Duration: 2 minutes
    • Breathing: Inhale to arch the spine (Cow), exhale to round the spine (Cat). Continue this gentle flow with each breath.
    • Transition: Tuck your toes and lift your hips up and back into Downward Facing Dog.

  3. Downward Facing Dog (Adho Mukha Svanasana)

    • Duration: 1 minute
    • Breathing: Inhale deeply, exhale slowly. Pedal the feet to gently stretch the calves and hamstrings.
    • Transition: Walk your feet towards your hands to come into a standing position.

Main Sequence (20 Minutes)

  1. Mountain Pose (Tadasana)

    • Duration: 1 minute
    • Breathing: Inhale, raise your arms overhead, exhale, and bring them to heart center.
    • Transition: Step wide into a Warrior II stance.

  2. Warrior II (Virabhadrasana II)

    • Duration: 2 minutes (1 minute per side)
    • Breathing: Inhale to lengthen the spine, exhale to deepen into the pose.
    • Transition: Straighten the front leg and pivot for Triangle Pose.

  3. Triangle Pose (Trikonasana)

    • Duration: 2 minutes (1 minute per side)
    • Breathing: Inhale, reach forward, exhale, and tilt to open the chest.
    • Transition: Bend the front knee and come back to Warrior II briefly before stepping back to Mountain Pose.

  4. Tree Pose (Vrksasana)

    • Duration: 2 minutes (1 minute per side)
    • Breathing: Inhale to find balance, exhale to root down through the standing foot.
    • Transition: Release the foot and return to Mountain Pose.

  5. Forward Fold (Uttanasana)

    • Duration: 2 minutes
    • Breathing: Inhale to lengthen the spine halfway, exhale to fold deeper.
    • Transition: Bend the knees and come into a seated position on the mat.

  6. Seated Forward Bend (Paschimottanasana)

    • Duration: 2 minutes
    • Breathing: Inhale to lengthen the spine, exhale to fold forward gently.
    • Transition: Slowly roll up to a seated position and lay back onto the mat.

  7. Bridge Pose (Setu Bandhasana)

    • Duration: 2 minutes
    • Breathing: Inhale to lift the hips, exhale to lower down gently.
    • Transition: Release the pose and draw knees into the chest.

  8. Supine Twist (Supta Matsyendrasana)

    • Duration: 2 minutes (1 minute per side)
    • Breathing: Inhale to lengthen, exhale to gently twist.
    • Transition: Roll back to center, and prepare for the final relaxation.

  9. Reclined Bound Angle Pose (Supta Baddha Konasana)

    • Duration: 2 minutes
    • Breathing: Inhale deeply, exhale slowly and let the body relax.
    • Transition: Slowly extend legs out for final relaxation.

Cool Down (5 Minutes)

  1. Corpse Pose (Savasana)

    • Duration: 5 minutes
    • Breathing: Natural breathing. Allow the body to fully relax and let go of any tension.
    • Transition: Gently bring awareness back to the room, wiggle fingers and toes, and roll to one side.

  2. Closing

    • Slowly come up to a comfortable seated position.
    • Take a moment to express gratitude for this practice and for the day.

Note: Encourage students to listen to their body and modify poses as needed. Remind them that the intention is to cultivate peace and relaxation on this special day.