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Rise & Shine Yoga Sequence


Start your day right!

The way we start our day makes a difference in the way we think, feel and operate. Start yours with this sequence as a whole or in parts, even just breathing is a great start. If you are going to rise you may as well shine!

Follow images corresponding the poses below:

ONE

Begin in a comfy seat. You can extended one or both legs to ease up on your knees, or kneel instead. Close your eyes and breathe for 10 rounds of breath (inhale + exhale).

TWO

Reach your right arm to the sky then place it behind you at the base of your spine to prop you up as you bring your left hand to your right knee for a twist. Stay for 5 breaths sitting up taller and gently twisting the spine.

THREE

Move to hands and knees with wrists aligned under shoulders and knees under hips. Become aware of your low back and lift through the abdominal muscles to support your spine, creating a flat back.

FOUR

On an inhalation, reach your left arm toward the sky. Stay strong through the right arm by pressing firmly into each finger.

FIVE

On your exhale, thread your left hand through the space between right wrist and knee, releasing your shoulder to ground. Be mindful of neck pain and release if needed. Breathe 5 full rounds of breath.

SIX

On and inhalation, extend toward the sky as you unwind, and release to all four. Repeat, reaching and threading with your right arm.

SEVEN

From hands and knees, inhale and extend forward through the left arm and right leg. Engage your abdominal muscles to support your spine and if there is any pain, release. Hold for 5 breaths and repeat other side.

EIGHT

Find a neutral spine and again strengthen through your arms, pressing through each knuckle to prevent strain on your wrists. Soften elbows to prevent locking them out.

NINE

Step your left foot back and inhale to sweep your left arm up and forward, in line with your ear. Ground through the left foot and engage the muscles of the leg. Stretch forward to lengthen the left side body. 5 to 10 breaths.

TEN

Return to hands and knees and transition to the second side. 5 to 10 breaths. Release back to all four.

ELEVEN

Tuck your toes and lift your hips while pressing firmly into fingers and knuckles for Downward Facing Dog. Let your neck relax and your knees bend as much as needed. Work to shift shoulders and chest back. 5 rounds of breath.

TWELVE

With arms strongly engage and elbows slightly bent, breath in and extend your left leg toward the sky. As you exhale, begin to bring your knee toward your chest.

THIRTEEN

Step your left foot between your hands into a low lunge. Strengthen your right leg by pressing back through your heel and ground firmly through the left foot.

FOURTEEN

Reach your arms to the sky. You made need to bend your back knee to decompress your low spine. Keep your front knee over ankle, knee squeezing inward. Relax your shoulders. Breathe 5 to 10 breaths.

FIFTEEN

Return to downward facing dog by releasing hands to the mat to frame the front foot, send your front leg back to the sky and release to the mat. Reconnect to you breath. Repeat steps 13-15 for the right side.


Now repeat this series as many times as you wish. Feel free to hold poses for 1 to 10 breaths, find the balance of stillness and movement that works best for you.

Lie on down, close your eyes and let you breath come and go. Melt into your mat like butter on a pancake. Rest.

Next, get up and take this day by the horns. Not ready? Repeat step 15.

Now, that you’ve checked self-care off the list, go out there and shine on, Rise+Shiner!

Ashley McHan
Ashley McHan
LCPC, LMHC Yogi • Therapist • Guide • Mother • Coffee Drinker • Tea Lover • Mantra Maker • Laughter Enthusiast

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