There’s no better feeling than starting your day off with a yoga flow that’s rooted in gratitude and opening yourself up to positive energy.  That’s why I put together this hip and heart-opening morning yoga sequence. Did you know that heart-opening stretches literally create space around your heart? Make room for the awesomeness that God has in store for you with the following flow.

Slay your day with this hip and heart-opening morning yoga sequence!

1. Downward-Facing Dog (Adho Mukha Svanasana)

Start on your hands and knees (also known as tabletop position) with your shoulders right above your wrists and your knees aligned with your hips; your fingers should be facing forward. Spread your fingers wide and evenly distribute the weight in your hands as you press through your palms and the bed of your knuckles.

On an exhale, tuck your toes and lift your knees off your mat, lifting your tailbone while gently straightening your legs. (Don’t lock your knees!)  Lift your tailbone to the ceiling as you press down through your palms and the heels of your feet. Don’t sink into your shoulders; draw your shoulder blades back toward your tailbone. Draw your chest toward your thighs while continuing to press the mat away from you. Relax your head but maintain control as you gaze toward your bellybutton or between your legs. Hold for 5-10 breaths.

To release this pose, gently bend your knees and return to tabletop position.

2. Upward-Facing Dog (Urdhva Mukha Svanasana)

Lay face-down on your mat with a neutral neck, legs extended behind you and slightly spread apart with the tops of your feet resting on your mat. (Don’t tuck your toes… relax those babies!) With the palms facing down, place your hands next to your lower ribs with your fingertips pointing forward. Hug your elbows in close to your ribcage and inhale lifting your torso and legs a couple of inches. Be sure to press through your palms and straighten your arms (Your elbow creases should face forward.) as you lift your body. Engage your legs and thighs to stay lifted and keep your elbows close to your ribcage and you slowly roll your shoulders back and lift your chest. Tilt your head back and gaze toward the ceiling or don’t tilt your head and keep your gaze straight ahead. Hold for 5-10 breaths.

To release the pose, exhale as you slowly lower your torso and forehead to the mat, and push up into Downward-facing Dog.

Hold for 5-10 breaths and return to Downward-Facing dog.

3. Low Lunge (Anjaneyasana)

Begin in Downward-Facing Dog . Exhale stepping your left foot forward between your hands. Lower your right knee behind you and rest the top of your foot on your mat. Make sure you’re properly aligned with your left knee aligned with your left ankle. You should feel this stretch in your right thigh and groin areas. Place your hands on hips or rest them on top of the left thight. You can also  lift arms so they framing your head for a deeper stretch. Legthen your tailbone toward the earth while lengthening your spine keeping shoulders relaxed. Hold for 5-10 breaths, and repeat on your right side.

4. Wide-Legged Standing Forward-Fold (Prasarita Padottanasana)

Start by standing on your mat with your hands on your hips. Step your feet wide (as far as you can comfortably spread them) with your heels aligned. Take a deep inhale in as you lengthen your torso. On an exhale bend forward at the hips, while focusing on keeping your torso long and your back straight. Keep your neck neutral as you lower the crown of your head toward the earth taking your gaze behind you.  Rest your hands on your mat. If you can’t reach the earth, rest your hands on yoga blocks or books. You can also rest your hands on your ankles, which is what I did in the photo above. Draw your belly button toward your spine and focus on your breathing. Hold for 5-10 breaths.

To release, bring your hands to your hips and press through your feet as you inhale to lift your torso. Step your feet together and rest your hands at your sides.  

5. Triangle Pose (Trikonasana)

Stand with your feet slightly wider than hips-width and your feet parallel.  Take your right foot and turn it so your toes are pointing toward the top of the mat. Bring your left foot inward with your toes pointing at a 45-degree-to-90 degree angle. Straighten and extend your arms on both sides (like airplane wings) and lift them to shoulder height with your palms facing down.

Exhale and reach your right fingertips toward the top of your mat while shifting your left hip back. Melt down into a fold at the right hip, keeping your back straight and right ear, shoulder, and knee inline. Make sure your left shoulder is aligned with your right shoulder. Lift your left fingertips toward the sky. Rest your right hand on your shin, ankle or on your mat. Gently take your gaze up toward your right hand. Hold for 5-10 breaths, and repeat on the opposite side.

6. Garland Pose (Malasana)

Stand with your feet a little more than hips-width with heels slightly turned in and toes pointing outward. Ground through all four corners of your feet and lower your glutes toward the earth hovering about 2-4 inches above your mat. Slightly tilt your torso forward and bring your palms together in prayer position in front of your chest. Lengthen your torso and focus on keeping a straight spine and relaxed shoulders. I like to open my hips a bit more by pressing my elbows into the sides of my knees. Hold for 5-10 deep breaths.

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If you loved this morning yoga sequence, wind down with these 6 relaxing yoga poses to help you sleep better. 

xo,