Feel Great & Awake Today – 7 Yoga Poses

When you wake up in the morning, looking for a quick hit of stretching to make you feel good full body from head to toe give this sequence a try.

These poses can be done without any props, and are all levels appropriate.

If you want more short classes like this, give me a follow on YouTube

1. Cat/Cow – Start in table top on hands and knees. Spread the fingers wide and bring weight into the fingertips and knuckles. Inhale, drop the belly and lift the gaze and tailbone up. Exhale to reverse and round and contract. Breathing in and out through these two poses.

2. Puppy Pose – Come to a neutral table top, with a flat back. Walk the hands out in front of you. Lower the forehead to the mat. Keeping the hips over the knees. Keep arms straight and active with the elbows off of the mat. Think about melting the chest down to the floor.

3. Sphinx – Lower down to the mat, straightening the legs back behind you. Come to the forearm with elbows stacked roughly under the shoulders. Press into the tops of the feet, and pubic bone. Lifting the heart forward. Finding length rather than compressing in the low back. Option to add a quad stretch, bending one leg and reaching the same arm back. Repeat quad stretch on the other side.

4. Three Legged Dog – Tuck the toes and lift the hips up and back to downward dog. Bending in the knee and paddling the legs. Keeping the arms straight and the neck relaxed. Tone the naval back to the spine. Kick the right leg up and bend the right knee, opening the hip up for a big thigh stretch.

5. Low Lunge – Step the right foot forward to the top of the mat between the hands. Stack the knee on top of the ankle. Point the back toes. Stay up on fists or fingertips. Melting the hips forward and down. Pulling the chest forward. Anchor the left palm to the mat, right hand to the thigh. Push as you rotate, looking over the right shoulder.

6. Warrior 2 – Tuck the back toes, lift the knee, spin the heel down and left foot parallel to shorter edge of the mat. Press into the feet to rise up. Arms extending out, palms facing down. Bend in to the right knee. Then bring the left hand down and right arm up for a big side body stretch.

Repeat 4 through 6 on the other side.

7. Seated Twist – Come to a seat. Extend the left leg out. Bend the right knee and step the right foot over the left thigh. Squeeze and pull it in. Wrap the left arm around the thigh and really lengthen through the spine. Right fingertips can go behind you. Pull low belly in and up as you twist towards the right. Relax shoulders down. Release and repeat on other side.

These poses come from a quick 15 minute gentle yoga stretch I shared recently on my channel. You can practice in full with me below.