(Scroll to the bottom for a PDF download version of this sequence!)

Here is a well-rounded sequence I’m sharing from my very own teaching notebook! This practice can be completed in 20 minutes, though if you have longer, you can easily stretch it to 40 minutes and encourage longer holds.

These poses came to me when I was practicing one morning last week when I was feeling a little stiff. I wanted to write it down and share it because it released some anxious energy and allowed me to focus on other things I had to do (apartment hunting, whatever was for dinner, and planning out this post).

For teachers, this is a great jumping-off point to build a longer sequence if you’re teaching a studio class. For anyone at home, I hope you love it and give it a try. I’ll plan on filming myself through this sequence at some point so you can practice along with me.

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A Few Notes

Hatha Variation

For the majority of these poses, try to hold each one for 5 steady breaths. This slows down the pace for a relaxed yet focused sequence with longer pose holds, rather than a fast-paced vinyasa flow.

Vinyasa Variation

Link these poses together with one inhale to bring you into the pose, and one exhale to exit the pose. The pace will be much faster, you’ll build more heat, and you’ll practice more poses in 20 minutes. I recommend repeating the standing sequence two or three times, or of course, throwing in your own flow sequence.

With any flow, I encourage deviating from the script! When I create a sequence and then go to practice it, I always find my body craving a few different poses than the ones I’ve written down. I love this, and this is truly the benefit of practicing yoga – listening to what our body needs and following its lead.

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Morning Yoga: Warm Up and Unwind in 20 Minutes

Warm Up Sequence

• Down Dog (In any variation, hold for 5 breaths to center yourself and set an intention)
• 3 Push-Ups (I do them knees down to begin so my arms warm up)
• Cat / Cow x3 (Inhale cow pose, exhale cat pose)
• 3 Push-Ups
• Down Dog (5 breaths)
• 3 Push-Ups
• Child’s Pose (5 breaths. Recenter yourself. Focus on your breathing.)
• Spinal Balance
  • Left arm extends forward, right leg extends back (hold, 5 breaths)
  • Then connect left elbow to right knee, crunch in (repeat 10 times)
  • Repeat on the other side
• Child’s Pose (5 breaths)
• Locust Pose Lifts
  • Lying on your belly, keep eyes looking down at your mat to keep the neck long. Inhale to lift arms and legs, reaching them long towards the back of the mat. Exhale to lower back down. Repeat 10 times. Slow, steady, unrushed.

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Standing Sequence

Begin with the Left leg for the following sequence, and then repeat on the Right side.

• Down Dog with a twist – lift the Left leg, bend the knee, and open your left hip up. Step through for…
• High Lunge
  • Variation 1 // hold for 5 breaths, arms reach up
  • Variation 2 // Repeat 5 times: lower the back knee down with control, lift back up
• Warrior III
  • Standing only on the left leg, reach the right leg back and up behind you. Hands clasp together at the low back to keep the chest open.
• High Lunge
• Warrior II
• Side Angle
• Warrior II
• Step the feet together at the top of the mat and forward fold.

Repeat on this sequence for the Right side.

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Backbends, Twists, and Savasana

Come to lying on your back.

• Hug the knees in and rock side to side to roll out the low back
• Bridge pose – hold for 5 breaths, and lower
• Bridge pose – hold for 3 breaths, and lower
• Supine Twist – left & right sides
• Savasana – try for 5 minutes, or count your breaths up to twenty.

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I hope this finds you well. Cheers to your yoga journey!

Xx, Paris