Brighten up your morning – yoga teacher Megan Sanderson shares a simple, revitalising yoga sequence to help boost your energy and wellbeing.
Yoga can be a fantastic way to wake up and invigorate your mind and body.
The flowing movement gets your heart pumping and your muscles working, and
focusing on your breath can help soothe and clear your mind.1
Studies have shown that yoga can help improve your strength and
flexibility, and regular practice may help reduce aches and pains, high
blood pressure, stress and symptoms of depression.2
Here, Megan guides us through a simple yoga sequence to get you feeling
Before starting a new exercise routine, it’s a good idea to check in with
your doctor, especially if you have any existing injuries or health issues.
1. Forward fold
Find your way into a standing position at the front of the mat. Take a deep
breath in and reach your hands up towards the sky.
As you breathe out, fold forward and place the palms of your hands on the
mat. You can bend your knees if you like.
Let yourself hang over your knees for five to 10 full breaths.
2. Downward dog
Take a step back into downward facing dog, with your hips lifted high in
the air, your back long and straight, and your hands shoulder-width apart.
Your chin should be tucked in.
Hold this pose for five to 10 full breaths.
3. Warrior 1
On your next inhale, raise your right leg up towards the sky.
As you exhale, step the right foot forward onto the mat between your hands.
Drop the back foot down.
- Take a big breath in and rise up, reaching your arms up towards the sky.
This is warrior 1.
Breathe out and settle into the pose, your gaze forward.
Stay here for five to 10 breaths.
4. Warrior 2
Take a breath in to prepare.
As you exhale, spread your arms out wide. Gaze out over your middle finger.
Hold this pose for five to 10 breaths.
5. Reverse warrior
As you breathe out, flip your palm to face you and lift your right arm up.
Your left hand comes to rest at the back of your left thigh.
Gaze up towards the sky and feel the stretch in the side of your body.
Stay for five to 10 breaths.
6. Downward dog
When you’re ready, cartwheel your arms down to the floor. Step the front
leg back and come back into downward facing dog.
Stay here for five to 10 breaths.
Warrior 1, warrior 2 and reverse warrior on the other side
Repeat the warrior sequence on the other side of the body (left leg coming
Finish in downward dog and rest for five to 10 breaths.
7. Child’s pose
Once you’ve completed your warrior sequence on both sides, come down to
Fold forward into child’s pose, either with your knees together or spread
out wide. Stretch your arms out long and tuck your chin into your chest,
your forehead resting on the mat.
Rest here for five to 10 full breaths.
To finish your practice, move into a comfortable seated position. Gently
close your eyes and notice any changes in your body and mind. Take a deep
breath in and out, then slowly open your eyes and return to your day or
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This article contains general information only and does not take into account the health, personal situation or needs of any person. In conjunction with your GP or treating health care professional, please consider whether the information is suitable for you and your personal circumstances.