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30 Minute Morning Yoga Practice

I designed this routine as a morning practice although Yoga can be practiced at any time of the day. And, while

the routine as outlined will take 30 minutes, modify as needed to fit your needs. You don’t need to do all the

poses and you can add some that you like. I would recommend that you hold poses for a minimum of three to

five breaths. As you practice the routine, notice your breath and see if you keep it fluid. Steady breaths in and

out of the nose throughout.

The poses don’t need to be done exactly as specified. We all have different bodies so poses can be adjusted to

meet your physical needs. If you feel pain anywhere, stop what you are doing and adjust to find a place of no

pain. Yoga is meant to feel good, even when pressing the body to a place it hasn’t been before. Yoga is not

about competition. It is not about reaching any particular goal. It is about being in the moment.

Often, students will skip Savasana, or Corpse Pose. I encourage you to ask yourself what this is about. Savasana

is an important pose since it will help you to begin to rewire your neural pathways into a new way of being.

Learning to just be present has been proven to have numerous physiological and psychological benefits. Using

Yoga to connect your body, mind and spirit will bring you on a path of self-discovery and help to reduce stress,

anxiety, depression and other “dis-ease” that may or may not be present.

If you would like to see my video of this practice, please visit my website www.Bloomosity.com.

With blessings and gratitude, I share my love of yoga with those who are starting or continuing their journey!

Namaste,

Charlene

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1. Begin in Sukhasana, or Easy Pose. Sit tall with your spine long and feel

your sits bones firmly grounded into the floor. Imagine the crown of your

head reaching upwards and keep the chin parallel to the mat. Soften your

tops of your shoulders and feel your shoulder blades relax. Try to engage

the bottom floor of the pelvis by squeezing slightly in the inner, lower

abdomen. Focus on the breath as it enters and exists the nostrils. When

the mind wanders, notice and then bring attention back to the breath. As

you inhale, notice the chest lift, spine lengthens, and ribs widen. As you

exhale, notice the softening of lower ribs and spine. Your hands may rest

on knees, or in a mudra.

Continue in Sukhasana for several minutes. You may also choose to stretch in this pose. Reach

both arms up while keeping the shoulders from lifting towards the ears. Bend to the side through

the torso to allow the left had to reach the floor. The hand lies in line with the left hip. Reach up

and over to the left side with the right arm. The head will follow as you stretch to the side, right arm

over the side of the head with the palm facing towards the floor. Keep the shoulder in its socket as

you reach to opposite wall with the right arm. See if you can notice the change in the body with

each inhale and exhale. As you inhale, feel a slight lift and as you exhale, see if you can slightly

deepen the stretch, never to a place of pain. Take several breaths and the switch to the other side.

2. From Sukhasana, come into table-top position on hands

and knees (see top picture to right). Thighs and lower legs

form an approximate 90-degree angle. Back is straight and

parallel to floor. Face is towards floor. Shoulders line up

with wrists and hips line up with knees.

Come into Bitilasana, or Cow’s Pose, by allowing the

buttocks to raise upwards and the spine to curve

downward (see bottom picture to right). Raise the head.

Pull in through the lower belly to imagine it reaching the

spine.

Then, move into Marjaryasana, or Cat’s Pose, by tilting the

crown of the head to the floor while curving the spine

upward and pulling the pelvis inward towards the belly.

Feel the muscles in the upper back stretch. Rotate

between Cow and Cat Pose several times. See if you can

co-ordinate the flow of breath with the change in poses e.g.

inhale to Cow Pose, exhale to Cat Pose, or vis-a-versa.

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3. From table-top position, come into Balancing Table

Pose, or Dandayamana Bharmanasana, by extending

the right leg back and then lifting it to hip height. Flex

the right foot so the toes point towards the floor.

Extend the left arm out beside the left ear, with the

palm of hand facing toward the body. Reach lifted leg

back as arm is extended forward. Face is toward the

floor and see if you can create a straight line with spine,

leg and arm that runs parallel with the floor. Hold for a

few breathes and then switch sides so that left leg is

extended back and right arm reaches forward (left

picture).

An option in Balancing Table Pose is to engage the abdomen by squeezing it as the extended arm

and leg come together to touch at opposite knee and elbow. You may choose to extend and then

squeeze several times, before going back to table-top position.

4. From table-top position, come into Parsva Balasana, or

Thread the Needle Pose. Extend the right arm up with palm

of hand and face pointing away from body. See if you can

align the right arm with the left arm as you open your chest

to the right side of the room. Bring your gaze up to hand of

extended right arm. Stay here for a few breaths and then

thread the right arm under the left such that the right palm

faces upwards and the right ear presses the mat. Stay here

for a few breaths and then switch to the other side i.e. left

arm threads under right (see picture to right). Return to

table-top position.

5. From table-top position, come into Balasana, or Child’s

Pose by bringing the toes together and spreading the knees

towards the edges of the mat (top left picture). Lower the

head down so the hairline reaches the mat and extend the

arms. Press buttocks close to the heels. An option is to

keep knees together. Stay here for a few breathes. On the

exhale, press your buttock back towards the heels. Feel

the chest expand on the inhale. This is a great resting pose

to come into at any point during a yoga routine.

Come back into table-top position and then transition into

Uttana Shishosana, or Puppy Pose, by curling the bottom

of toes into mat and lifting heels (bottom left picture).

Extend arms towards the end of the mat while keeping

them straight and lifted off the mat. Look towards the end

of the mat. Stay for a few breaths.

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6. From Puppy Pose, transition into Cobra, or Bhujangasana, by

sweeping chest along the mat, up towards the hands, and then

straightening out the arms to feel a bend in the back (top left

picture). In Cobra, the front of the legs and lower belly stay on

the mat. Pull into the belly to engage the abdomen and press

front side of legs, including tops of feet, into the mat. Spread

fingers wide and even the pressure exerted on palms, fingers

and wrist. Lift crown of head up towards the ceiling. Allow

shoulders to drop and not creep up to the ears. Instead of

straightening arms, an option is to have bent arms and allow

lower arms to lie parallel to each other on the floor (middle left

picture). Stay for a few breaths.

Come back into table-top position and then transition into Adho

mukha svanasana, or Downward Facing Dog, by moving the

hands forward on the mat, straightening out the legs and

allowing the neck to align with the spine (bottom left picture).

Hands are positioned shoulder width distance apart and feet are

hip width distance apart. Fingers are spread wide with middle

finger pointing forward and pressure is evenly distributed

throughout the hands. Without moving the fingers, engage the

muscle in the thumb and pointer finger by pulling them together.

The spine is long and straight, and the neck extends the straight

line of the spine. Lift the sits bones up towards the ceiling.

Engage the lower belly.

Allow heels to press towards the mat if this is what they want. If

feet are flat on mat, press through the outer edges of the feet, as

if the feet were being pulled apart.

Downward Dog Cont’d

Engage shoulders by turning inside of arms towards the front of the mat

(note: the arms will likely not do this, engage the arms as if they could –

this helps bring shoulders in alignment for the pose). Although the

hands don’t move, try pulling them to the sides of the mat to engage

shoulders even more (picture to right).

The legs may straighten although it is also good to bend in the knees to

find a place of comfort in the pose. If legs are straight, see if you can

engage quadriceps by lifting through the kneecaps.

Inhale and allow the spine to lengthen, expanding ribs, feeling belly

expand, lifting sit bones up and pulling hands to sides of mat (without

moving them). On the exhale, press heels towards mat, lifting knees

caps and pulling feet towards sides of mat (without moving them).

Spine stays long and straight. Continue for several breaths in this pose.

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Half Sun Salutation – One Cycle with Breath and Body Pattern

A B C D C B A Breath In Breath Out Breath In Breath Out Breath In Breath Out Lift Soften Lift Soften Lift Soften

7. From Downward Facing Dog, come into Uttanasana, or Standing Forward

Fold, by walking the feet up the mat to between the hands (right top

picture). Bend through the knees as much as you need to so that the chest

may lie on the thighs. See if you can align hips over ankles and allow the

neck to loosen with crow of head towards the mat. An option is to hold onto

back of calves or thighs instead of having hands on the mat. Inhale and feel

chest expand, exhale and attempt to straighten legs by allowing the top of

the femur to sink into hip socket. Inhale to expand and exhale to deepen

into the pose, folding through hips and allowing thighs to engage by lifting

kneecaps and lengthening through hamstrings. Stay here for several

breaths.

From Forward Fold, come into Tadasana, or Mountain Pose, by slowly

rolling the spine up to a standing position (right bottom picture). If it is

comfortable, bring big toes to touch and heels to come slightly apart so

outside edges of feet are parallel with one another. Feel the connection of

your feet to the mat and press throughout the soles of the feet, distributing

weight of body evenly. Extend the crown of the head to the ceiling and keep

the chin parallel to the floor. Allow the shoulders to relax down and engage

the arms beside the body, facing palms to front. Lift through the kneecaps

to engage the thighs. Pull up through the lower belly and engage the lower

abdomen. Inhale through the nose feeling chest lift, ribs widen, and spine

lengthen. Exhale through nose and feel a slight softening in the ribs.

Continue for several breaths with eyes open or shut.

. 8. Half Sun Salutation: From Tadasana (A), come into Raised Hands Pose, or Urdhva Hastasana (B), by

sweeping extended arms with palms faced up towards the ears. Keeping the spine straight, fold through

the hips and come into Uttanasana (C). Come into Ardha Uttanasana, or Half Standing Fold (D), by

bringing hands to shins and lifting spine straight up to be parallel with the floor. Fold back into

Uttanasana (C) and then keeping spine straight fold up to Urdhva Hastasana (B), sweeping extended arms

out from the body, palms faced up and then lower hands into prayer at heart center. Return to Tadasana

(A) and repeat the cycle several times.

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9. From Tadasana, go into Half Sun Saluation and before coming back up to Tadasana, go into table-top

position. From table-top, come into Chaturanga by walking the hands forward several inches and

lowering chest towards the floor. Keep the elbows tucked into the ribs and lower the torso down until

the upper arms align with the back. Then, straighten arms to push back up. Repeat several times. A

variation of this is to go into Downward Facing Dog, and then lean the torso forward to come into plank

position (below right picture). In plank position, the shoulders line up with the wrists, the outer arms

turn in-ward and fingers are spread and pressing into mat. Toes are curled under with heels lifted. Try to

create a straight line from the heels to the head. Lower the torso towards floor, keeping elbows tucked

into the side ribs, until upper arms align with back (below left picture). Then straighten the arms back

into plank. Repeat this several times.

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10. From plank or table-top, press into Downward Facing Dog. Come into Tri

Pada Adho Mukha Svanasana, or Three Leg Downward Dog, by lifting

the right leg up as far as possible (top left picture).

Come into Anjanaeyasana, or Low Lunge, by leaning the torso forward

and drawing the right knee in towards the chest. Place right foot on mat

in-between hands, allow left knee to come to the floor and straighten

arms with hands still on floor. Then, lift hands to knee. Stay for a few

breaths. Then, raise arms into a salute and slightly bend backwards,

drawing in the lower belly. Take a few breaths. On the inhale, feel the

body lift slightly and, on the exhale, press more into right hip and deepen

back bend.

From Low Lunge with arms in salute, come into Utthan Pristhasana, or

Lizard Pose, by lowering hands to mat at inside of the right foot. Shuffle

the right foot towards the right edge of the mat. Keep arms straight and

align right knee with right shoulder. Keep left knee on the mat. Option

is to come down onto forearms, curl the left toes into the mat and

straighten the left leg (picture below). Take several breaths here. If

needed, straighten arms. Bring right leg back and position into

Downward Face Dog. Repeat on the left side, ending in Downward Dog.

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11. From Downward Facing Dog, come into Tri Pada Adho Mukha Svanasana, or Three Leg

Downward Dog, by lifting the left leg up as far as possible. Left heel points to ceiling and toes

point downward (i.e. foot is flexed). Next, lean the torso forward and bring the left knee towards

the left wrist and then bring the left foot to be close to the right hand and place the outer edge of

left foot onto the mat. Slowly bring the left knee down to the mat while flexing the left foot (toes

draw into the body). Allow the right leg to reach back as far as possible and sink hips toward the

mat. Check that right leg is straight, and that the right foot is an extension of leg with toes pointing

to back of mat. Bring hands onto mat beside the hips and come into a slight backbend (top

picture).

Walk the hands forward to allow the torso to come down to the mat. Head can rest directly on

mat, a block or stacked fists. Position hips so that they are the same height (bottom right picture).

Take a few breaths. On the inhale, feel the body lift slightly and, on the exhale, press more into

right hip while keeping both hips level. Then, press hands into mat and straighten arms. Bring

right leg back and position into Downward Facing Dog. Repeat with the right leg (bottom left

picture). Straighten the arms and stay in Pigeon Pose.

Pigeon Pose can be challenging if hips are tight. As well, there is pressure on the knee. If you are

unsure of this, another variation of this pose is available (Supine Pigeon – see page 10).

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12. From Pigeon Pose, come into Ardha Matsyendrasana,

or Seated Twist Pose, by rolling onto the right hip and

bringing the left leg from the back of the mat to the

front of the mat. Come onto both sits bones and bring

the right foot close to the left sits bone. Cross the left

leg over the right leg by bending it and allow the left

foot to press into the mat beside the right thigh. Sitting

tall, bring the right arm back so that the right-hand

presses into the mat beside the right hip. Then, reach

up with the left arm and twist to the right. Bend the left

arm and press the left triceps into the top of the right

thigh (top right picture). Inhale and feel the spine

lengthen, bringing the crown of the head upwards.

Exhale and twist more to the right by pressing the left

triceps into the right thigh. Inhale and lengthen, exhale

and twist a bit more to right, gazing back over right

shoulder and keeping chin parallel with floor. Inhale

and lengthen, exhale and twist again. Release the arms

and bring them to the left side of the mat for a counter

twist (bottom right picture). Repeat on the other side.

13. From Seated Twist Pose, come into Baddha

Konasana, or Bound Angle Seated Pose (also known

as Cobbler Pose) by coming into a loose Easy Pose

and then bringing the soles of the feet together.

Hold onto the soles of the feet with thumbs and

allow the outer edges to align with the soles pointing

upward. Fingers hold onto tops of feet. Inhale and

lengthen spine, exhale and fold forward through the

hips with a flat back, while pressing bent arms into

thighs. Inhale and lengthen spine, exhale and fold

into hips a bit more. Straighten up slightly and

inhale. Exhale and fold even deeper through the

hips (never to pain!) and then drop head towards

feet, allowing back to round naturally (right picture).

Using props can help ease you into poses. Notice where the body might need support and use a

small cushion or yoga block to help. For example, try putting cushions under each knee in

Cobbler Pose and see if this adds more comfort in the pose.

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14. From Bound Angle Seated Pose, come into Dandasana, or

Staff Pose, by extending the legs. Legs touch one another

and toes flex upward. Place hands on mat beside the hips

and lengthen spine, lifting crown of head up and keeping

chin parallel with mat. Take several breaths here.

Then, from Staff Pose, transition to Paschimottanasana,

or Seated Forward Fold, by reaching arms overhead in a

salute and then folding through the hips to reach hands

towards the feet (top right picture). Hold onto feet or

wrap peace fingers around big toes (bottom right

picture). Another option is to place hands on shins or

thighs, with legs extended. You may also bend the knees

if this is more comfortable and assist by placing a yoga

block or rolled towel under knees for support. Inhale to

feel the lift and lengthen spine, exhale to hinge through

hips a bit more and bring chest towards thighs. During

the exhale and fold, see if you can lift kneecaps of

extended legs to engage quadriceps and release

hamstrings. Take several breaths.

15. From Seated Forward Fold, come into Purvottanasana, or Reverse Plank Pose, by placing the hands

about a foot length behind the hips on the mat. Fingers point in same direction as toes. Lift

buttocks off the floor, keep legs straight and together and point toes towards mat. Tilt head back so

face is towards back of the mat (below left picture). Keep lifting hip bones up towards ceiling.

Another option is to come into Reverse Tabletop Pose by bending through knees, so legs form a 90-

degree angle and feet are hip with distance apart. Stay for a few breaths and then lower back down

into Staff Pose.

From Staff Pose, come into Navasana, or Boat Pose, by bending the knees and holding onto back of

thighs and then lifting shins to be parallel with floor. Option is to let go of thighs and reach arms on

towards front of mat and keeping arms aligned with thighs. The next option is to straighten out the

legs (bottom right picture). Stay here for several breaths.

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16. From Boat Pose, come into Apanasana, or Knees to

Chest Pose, by coming to supine position and bending

knees into chest and holding shins (top right picture).

Option is to rock from side to side to massage lower

back. Take several breaths.

From Apanasana, come into Pawanmuktasana, or Wind

Relieving Pose, by holding onto only one shin with both

hands and extending the other leg long (right middle

picture). In the picture, the right leg is long and

connects with the mat. Tuck the chin. Inhale and then

exhale to pull shin into chest. Take several breaths.

From Wind Relieving Pose, come into Supine Pigeon, or

Figure Four Pose by bending the leg that is extended and

placing sole of foot on mat, close to buttocks. Place the

outer ankle bone of the other foot at the top of the thigh

on the leg that is bent. Place ankle just below the knee,

and flex the foot so toes point in towards body (right

bottom picture). Note the picture shows the pose with

left outer ankle on right thigh. Stay here or lift legs so

that right thigh is perpendicular to the mat. Thread the

needle by reaching left arm under left lower leg to grab

the right shin (below left picture). Place right arm on

right shin. Inhale and then on the exhale, gently press

right shin closer to body. Continue to keep left foot

flexed. Take a few breaths here and then return sole of

right foot to the mat. From here, come into a supine

twist by allowing the left leg to cross over the bent right

leg. Knees align with left knee on top of right. Extend

arms out to the side of body and place palms on the

floor. Slowly allow the knees to fall to right side of the

mat, keeping shoulder blades in connection to the mat

(below right). Stay here for several breaths and then

come back to Apanasana. Switch to the other leg to

repeat the routine and again return to Apanasana.

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17. From Apanasana, transition to Anada Balasana, or

Happy Baby Pose by spreading bent legs wide and

reaching hands to grab onto outer edges of feet (left

picture). An option is to hold onto calves or outer

thighs. Stay here for several breaths, pressing top of

thighs toward the mat and keeping legs wide. Tuck

the chin. Stay for several breaths and the gently

rock from side to side to massage the back.

18. From Anada Balasana, transition into

Savasana, or Corpse Pose (left picture).

Allow legs to extend to each corner of

the mat. Allow feet to find a position of

comfort. Extend arms a foot away from

the body and turn palms up. Let your

breath be the way it wants to be. See if

you can bring your attention only to the

breath, and when thoughts enter the

mind, notice them and put them aside

and return focus to the breath.