Yoga Practice, Yoga Sequence

Yoga sequence: Chill Sunday Morning

I enjoyed my Sundays when I lived in the Bay Area. The sun rose early over there. It was always bright by 6 am. I did my grocery run in the morning and then hung out on the Alameda Beach, playing volleyball until we couldn’t see the ball anymore. The weather was so temperate year round that we were playing well into December before going on “winter” break.

There’s a radio station in San Francisco called Alice 97.3. Most days, it was a mix station with a little of everything pop from the last decade. Every Sunday morning, though, they turned into this chill, electronica, house station. Waking up to groovin’ beats with the cold morning air at the tip of my nose as I huddled under the warmth of my blankets set the mood for the remainder of my weekend.

I had a moment of nostalgia when I came across a song that they played often on those Sunday mornings – Breathe by Telepopmusik. I created this sequence to conjure up the same mood to wake up and start to ease the body into the day.

60-minute yoga sequence: Chill Sunday Morning

  • Start supine
  • Full body stretches, side stretches
  • Curl into ball –> rock side-to-side, rock & roll forward
  • Table top –> hip circles
  • Extend arm + opposite leg, switch
  • Adho mukha svanasana/downward dog –> pedal feet, move hips
  • Alternate extending leg behind
  • Uttanasana, Urdhva hastasana, Samasthiti
  • Surya Namaskar A 3x
  • *Utkatasana/chair, Vinyasa
  • Crescent lunge, twist, Crescent
  • Virabhadrasana II/warrior 2, Utthita parsvokanasana/side angle, Reverse warrior, Vinyasa
  • Utkatasana, Samasthiti
  • Repeat other side from *
  • **Adho mukha, step lunge, Parsvottanasana/pyramid
  • Prasarita padottanasana A [tripod play]
  • Open twists
  • Malasana/squat, Bakasana/crow, Prasarita
  • Lunge, Vinyasa
  • Repeat from ** stepping other leg, Prasarita variation
  • Paschimottanasana
  • Parsvottanasana/Altar pose
  • Janu sirsasana A, Stargazer, switch
  • Navasana with twist
  • Vinyasa
  • Happy baby
  • Jenn Wooten leg stretch
  • Savasana
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