10 minute energizing morning flow


Wake up, salute the sun, and get ready to tackle the day with this ten minute energizing morning flow. With intention setting, quick movements, and breathing exercises you will be ready to bring forth all the zen in all the activities on your to-do list!


energizing morning flow poses

wide legged child's pose

wide legged child’s pose

Bring your big toes to touch, and knees out towards the edge of your mat

Release your hips back to your heels, as you sink deeper into the posture

Rest your forehead on the mat

Your hands can be stretched forward or down by your sides

MODIFICATION - Traditional Child’s Pose, knees together, hands down by your feet

downward facing dog

downward facing dog

Press into your palms as you straighten your arms, framing your ears

Lengthen your spine and lift your tailbone high

Bend your knees slightly and press into your heels - though they do not need to touch the mat.

Relax your head and neck, gaze toward your navel

MODIFICATION: Take child's pose or tabletop if this posture becomes too intense

rag doll yoga pose

rag doll

From mountain pose, bend your knees as you hinge forward from your hips to a forward fold

Grab opposite elbows and begin to sway from left to right

Shake your head yes and no to release your neck and then look at the back edge of your mat

MODIFICATION: Create a deeper bend in your knees and rest your elbows on your thighs

yoga push up
chaturanga yoga pose


From forward fold, stack your hands directly below your shoulders and step back into plank pose

Press your heels forward to stack directly above your toes

Engage your core

Create one long line from your heels to your head

As you exhale, begin to lower into low plank, squeezing your elbows into your sides

Maintain a straight line by hugging in and gaze forward to elongate your neck

MODIFICATION: Lower to your knees in plank pose but continue to engage your core and arms

upward facing dog yoga pose

upward facing dog

From low plank, push your torso forward and flip your toes to press into the mat

With your hands near your low ribs and directly below your shoulders, press down to lift your chest up

Pull your shoulders down and back away from your ears

Press into the tops of your feet while you engage your thighs off the mat

Gaze forward to elongate your neck, avoid craning your neck upwards

MODIFICATION: Lower your thighs for cobra pose

warrior 2 yoga pose

warrior ii

Widen your stance and send your right leg long behind you, pivot your right foot out between 45 and 90 degrees

Bring your heels in line or match your front heel to your back inner arch - your feet should be perpendicular to each other

Bend your front knee to stack in line with your ankle

Lift your arms in line with your shoulders, but bring your shoulder blades down and back away from your ears

Set your hips facing forward, tailbone tucked, and shoulders stacked above hips

MODIFICATION: Lessen the bend in your front knee lessen your stance slightly

triangle yoga pose


From Warrior II, straighten your front leg and begin to hinge forward, leading with the crown of the head

Reach down toward the ground and lift your back arm up toward the sky

Rotate your chest open and push your back hip behind you

Tuck your tailbone under

Release your shoulders down and back

MODIFICATION: Use a block under your lower hand and/or switch your gaze to your foot to alleviate any pain in your neck

supine pigeon pose yoga

supine pigeon

Lying on your back, plant the soles of your feet onto the mat

Bring your right leg into a figure four and rest your right ankle slightly below the knee on your left thigh

Press your right knee away to create more opening

Flex through both feet

Begin to lift the left foot off the mat

Thread your hand through the opening and outside the left leg to pull against the back of your leg

MODIFICATION: Begin with the soles of your feet against the wall or leave one foot on the mat

supta baddha konasana yoga pose

supta baddha konasana

Lying on your back, bring the soles of your feet together, allow you knees to open wide

Place one hand on your belly, one hand on your heart

With each inhale, allow your navel to rise and your belly to fill, lifting your hand

With each exhale, sink your navel to the mat, lowering your hand

MODIFICATION: Place a block under each knee to lessen the hip opening



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