The steps in order
Version shown: YogaVacation morning yoga: supine breathing, knees to chest, cat-cow, downward dog, two beginner sun salutations, low lunge, tree, seated pause
| # | Step | Breath | Side | Hold | Cues and options |
|---|---|---|---|---|---|
| 1 | Lying on the back, easy breathing Śavāsana | Free breathing | 1 minute YogaVacation (suggested) | Transition: Knees bent, hands on the belly; slow the exhalation. | |
| 2 | Knees to chest, gentle rocking Pavanamuktāsana | Free breathing | 5 breaths YogaVacation (suggested) | Transition: Hug both knees in and rock side to side. Easier option: One knee at a time. | |
| 3 | Cat-cow Marjaryasana-Bitilasana | Free breathing | 6-8 rounds YogaVacation (suggested) | Transition: Roll to the side and come to hands and knees. Inhale arch, exhale round. Easier option: Forearms down for sore wrists; blanket under the knees. | |
| 4 | Downward dog, pedalling the feet Adho Mukha Śvānāsana | Free breathing | 5 breaths YogaVacation (suggested) | Transition: Tuck the toes, lift the hips, bend one knee then the other. Easier option: Knees well bent; hands on a chair seat. | |
| 5 | Walk to a standing forward fold, roll up Uttānāsana | Exhale | 3 breaths YogaVacation (suggested) | Transition: Walk the feet to the hands, hang with soft knees, roll up slowly. Easier option: Hands on the thighs. | |
| 6 | Beginner sun salutation, 2 rounds sequence | Free breathing | Each side | 2 rounds (right leg leads, then left) YogaVacation (suggested) | Transition: Start in mountain at the front of the mat. Easier option: Gentle standing sun salutation instead. |
| 7 | Low lunge Āñjaneyāsana | Inhale | Each side | 3-5 breaths each side YogaVacation (suggested) | Transition: Step the right foot forward, back knee down, lift the chest. Then left. Easier option: Hands on blocks; blanket under the back knee. |
| 8 | Tree Vṛkṣāsana | Free breathing | Each side | 3-5 breaths each side YogaVacation (suggested) | Transition: Stand, place the right sole on the inner left calf or thigh (not the knee). Then left. Easier option: Toes on the floor, heel on the ankle; hand on a wall. |
| 9 | Seated pause Sukhāsana | Free breathing | 1-2 minutes YogaVacation (suggested) | Transition: Sit cross-legged on a cushion, eyes closed or soft. Easier option: Sit on a chair. |
