Sequences: Good Morning!

YOUR GOOD MORNING “SNACK” SEQUENCE

Adjust for comfort > breathe > focus > enjoy.

CAT / COW or SPINAL WAVES

• From hands + knees, pause in tabletop for a moment to establish base
• CAT: tailbone curling under, low belly active, elbows straight, push back up 
• COW: reverse direction lift tailbone, contract back, then lift head/gaze
• Exhale cat pose, inhale cow pose
• Repeat 10-20x as you “ride the spinal waves
• (Option to drop onto forearms if wrist issues or for different sensation)

BABY COBRA

• A wonderful, gentle backbend – don’t overstrive it early in the day
• From prone, hands at chest, toes pointed back, elongate spine as you lift head/chest
• Inhale to lift, exhale to drop
• Don’t contract glutes; for the first few in a series keep belly button down, then lift higher
• Do 5-7 repeats slowly

ELBOW PLANK (FULL OR MODIFIED)

• From Cobra pose, rest for a moment, then elbows under shoulders, forearms pressing
• Spine long, shoulder blades into back, tailbone sharp toward feet, low belly engages
• Option to lift knees off floor, or knees down under where they’d be lifted
• Spine stays long with steady breath
• Hold 30-60-120 minutes. Repeat 3x

“PROPOSAL” LUNGE

• Not as deep as regular lunge – for quad, TFL, back, psoas
• As in pic, maintain 90 degree angles in legs, with left forward, right knee under right hip
• KEY: sharpen tailbone down,  top of pelvis back, maintain that action entire time
• Lift arms overhead, shoulders relaxed, gaze forward
• Then drop front leg hand to prop (couch, chair, hip), gentle sidebend to that side
• Don’t loose tailbone down action! Hold 15-30 seconds/at least 5-8 long breaths

STANDING CRESENT

• Classic sidebend great for QL, hips, spinal health
• First version hold belt taut/no slack overhead, elbows straight
• Legs strong, feet pressing down, shoulders relaxed, lean one side exhale, inhale tall
• Side to side 5-10x keeping outer hips hugging in (1st pic)
• Drop belt, side bend contracting side arm dropped, let opposite hip move out (2nd pic)
• Pause, breath. 5-10x each side

FORWARD FOLD – HALF + FULL

• With blocks or chair seat under hands if hamstrings/hips tight
• Legs strong, elbows straight, back toned + active, sternum lifting (1st pic)
• Inhale there, then exhale release action in back + fold over legs
• Can front ribs come close or onto front of thighs? Move sit bones wide
• Head, neck, shoulders relaxed
• Go back + forth slowly 5x, inhale lift to concave, exhale fold

As with all TUNE YOGA sequences, listen to your body. Don’t hold your breath.
Consult a medical professional if experiencing acute or chronic pain and bring a diagnosis back to yoga that will be prescriptive and targeted in the healing process.