This is a brief 30 minute yoga sequence that can be practiced at home, places of business, or anywhere else you have a little bit of floor space. Our sequence focuses on the primary poses in vinyasa flow, along with a few spine releasing poses. All poses are held for 30-60 seconds, and the sequence ends with modified cat-camel pose.

This is a common sequence practiced by yoga instructors worldwide. The focus of this sequence is to keep the body breathing in a manner that speeds up blood flow throughout the body. Practicing yoga is a great way to improve health and stress levels. In this sequence, you will practice a posture that leads to an up-and-down motion of the body.

It’s not just for cardio. An hour or so of yoga can increase strength and flexibility while reducing stress and improving balance and concentration. Here’s a program that will get you started, which you can do anywhere:

Do you love the invigorating feeling you get after an hour and a half of yoga, but can’t fit your favorite vinyasa flow class into your busy schedule?

You need a quick way to start your day with a dose of yoga. That’s why you’re reading this article, right? You want to wake up, stretch, have breakfast and start your day. Here’s an energetic 10-minute vinyasa flow yoga sequence that will refresh your body and mind so you can start your day with renewed energy.

Soft dog down

First lie on the mat on all fours. Knees directly under hips, wrists directly under shoulders, fingers spread, index finger straight ahead.

Pull in your belly and lift your knees slightly off the ground. Keep your knees deeply bent and your heels off the ground. Concentrate on extending the coccyx to the palate.

Stay in the downward dog position for 3 to 5 deep breaths, breathing in and out through the nose.

Downward claw to bus bar

Now begin to fill your body with energy and move fluidly from downward dog to plank.

Begin with a full transition to downward dog. Straighten your legs without bending your knees, fill your hands with energy by pressing on your palms, and continue by stretching your back to the sky with your tailbone. Don’t worry if your heels aren’t touching the ground yet – they will.

From the downward dog position, pull in your belly, inhale deeply and push your body forward into the plank position.

In the Plank, the shoulders should be straight above the wrists, the body in a long straight line, and the heels straight above the toes.

From the prone position, retract your abdomen and exhale slowly to bring your body back to the prone position. Continue to stretch with your fingertips along the length of the long bones.

Alternate from one posture to another by inhaling into plank position and exhaling into downward dog position. Move from the prone position to the plank 3 to 5 times, slowly or quickly depending on your comfort, and then back to the prone position.

High lock

Exhale with left foot forward between palms, right knee on ankle. Your right knee can stay up or sink into the mat, find your comfort level.

Keep your hands close to your ears as you inhale. Spread your fingers wide. Pull in your belly, stretch your tailbone and lift your heart to the sky. Take 3 to 5 deep breaths.

With the last exhale, lower the hands to the floor on either side of the left foot and return to the dog, looking down. Repeat this lunge with your right foot forward and return to the downward dog position.


Exhale with left foot forward between palms. Lower the right heel onto the floor so that the toes point to the upper right corner of the mat.

(Note: you may need to shorten your stance by moving your right foot closer to your left foot. Be sure to find a distance that is comfortable for you).

Extend the left leg without locking the knee. Your hips should be straight forward, facing the top of your mat.

As you inhale, pull your upper body halfway up so that your spine is straight. Put your hands together near your heart. Take 3 to 5 deep breaths. Concentrate on stretching the top of the head while squeezing the inside of the thighs.

Warrior III

From the pyramid position, shift your body weight to your left foot, toes pointing straight ahead.

Inhale and slowly lift your right foot parallel to the floor, bend your foot and point your toes to the floor. Contract your belly and concentrate on making your body form a straight line between your right heel and the top of your head.

Take 3 to 5 breaths and focus your gaze on a point on the ground. With the last exhale, gently lower the right foot to the floor next to the left foot.


Spend some time in your pre-fold here. The neck is relaxed, the head hangs heavily on the ground.

Hold this position for 3 to 5 deep breaths. Put your hands flat on the floor. As you exhale, walk, kick or jump your feet into the bar. The shoulders should be just above the wrists and the body in a straight line.

As you exhale, pull in your belly and get into the downward dog position.

Repeat this sequence with the right foot forward. Move from the pyramid to Warrior III, then lean forward again.


Lean forward, let the arms hang down and pull the belly in. Take long, deep breaths as you roll your body upright, focusing on one vertebra at a time.

Exhale, bring your hands to your heart and close your eyes.

Breathe 3 to 5 times in Tadasana and concentrate on stretching to the crown of the head.

Use this time to clear your mind and set your intention for the day. Appreciate the time you have taken to care for your body and mind. Focus on how you can use this energy to create incredible opportunities for yourself today!Yoga is an ancient practice that can help you relieve stress, improve your overall health, and become more flexible. On the upside, yoga saves time, helps you lose weight, and improves your mental and physical health. On the downside, yoga is not for everyone, and some people don’t like the long and boring classes, they find the postures difficult or uncomfortable, or don’t feel safe doing yoga in a traditional studio.. Read more about morning yoga flow sequence and let us know what you think.

Frequently Asked Questions

How do you sequence Vinyasa flow?

Vinyasa flow is a sequence of poses that are held for a few seconds and then transitioned into another pose.

What is the vinyasa sequence?

The vinyasa sequence is a series of poses that are held for a certain amount of time.

What is the difference between Vinyasa and flow yoga?

Vinyasa is a style of yoga that emphasizes breath and movement. Flow yoga is a style of yoga that emphasizes the connection between breath and movement.

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