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YOUR MORNING RESET
After a night of rest, it’s common to wake up feeling a little stiff or sluggish. Gentle movement first thing in the morning helps shake off that heaviness, re-energise the body, and set the tone for a more grounded, vibrant day. Morning movement releases endorphins, increases oxygen flow, and boosts circulation – leaving you feeling more awake, clear-headed, and ready to meet the day.
Yoga is one of the most effective and accessible ways to get moving in the morning. It gently stretches and strengthens the entire body, mobilises the spine in all directions, and opens up the hips – especially helpful if you spend much of your day sitting. By focusing on key areas like the spine, hips, and shoulders, yoga helps relieve tension, improve posture, and support pain-free movement. This physical reset also uplifts your mood and cultivates a sense of emotional clarity and openness.
A consistent morning yoga practice does more than just wake you up. It supports digestion, balances hormones, boosts metabolism, and strengthens your immune system. Most importantly, it creates intentional space for self-care before the demands of the day begin – grounding your energy, aligning your body and mind, and helping you show up with more presence and resilience.
MORNING YOGA IN SUMMER
Summer brings an energetic, outward-moving rhythm to life – longer days, social activity, and increased momentum. Morning yoga helps balance that vibrancy with inner steadiness and mindful activation. Grounding standing poses build strength in the legs and core, helping you move through your day with a calm, steady foundation. Focusing on the inhale, and drawing breath deeply into the lungs, uplifts your energy and awakens the nervous system.
Summer mornings offer the perfect opportunity to build or refresh your yoga practice. The early light makes it easier to wake up, roll out your mat and get moving. The warmer weather means your muscles are more pliable, making it a great time to explore deeper backbends and heart-opening poses. These postures improve spinal mobility, encourage a more upright and open posture, and create a natural sense of expansion – physically and emotionally. Poses where the arms are lifted help circulate blood around warmer areas like the chest, armpits, and head – offering a cooling, revitalizing effect.
Increased heat and perspiration can slow digestion, especially after a night of sleep. Gentle morning twists stimulate the gut, enhance digestion, keep things moving and leave you feeling lighter and more comfortable. Follow your practice with a large glass of water to support hydration and amplify the digestive benefits of your movement.
Your summer morning practice will help you stay balanced, focused, and align with the day ahead. Start your day on the mat and step into summer with strength, clarity and ease.
EXPLORING SUMMER MORNINGS FLOW IN YOUR PRACTICE
This sequence starts in the first row with MFR on the feet to connect you with your foundation and gentle, breath-led movements to gradually build heat and warm all the muscles up. The second and third row are your standing flows, grounding through the legs shakes off any lingering sleepiness and helps you feel steady and confident in the day ahead. Complete each full line with the right leg forward and then repeat the line with the left leg forward – this is one full round of the flow. For a longer practice you can repeat these two standing flows. The final row brings you back down to the ground to absorb all the goodness of your time on your mat and get you ready for the day ahead.
Instead of ending in the traditional Savasana, the sequence closes with Samavritti Pranayama – equal breath – to focus the mind and regulate the nervous system. Morning breathwork is like a tall glass of cool water for the whole body: hydrating, energizing, and deeply restorative. It sets you up not just for movement, but for mindful presence throughout the day.
ALIGNMENT CUES
Below are the MFR and pranayama techniques used in this sequence. The props you’ll need are:
1 x MFR balls - or 1 tennis ball.
MFR Feet
Compression - from standing or seated, place 1 x ball at position No.1, gently press down with an inhale and release on the exhale x 5 breaths and move on to No.2. Continue to No.5.
Roll & cross fibre - with the toes on the ground place 1 x ball at No.5, roll the ball across your heel x 5. Place 1 x ball at No.6, roll the ball across the knuckles of your toes x 5. Place 1 x ball at No.6, roll in one direction from toes to heel x 5.
Scribble - roll and scribble across the sole of the foot. Repeat all steps on the other foot.
Pranayama
Sit in a comfortable position – cross legged, sitting up on a brick or straddling a bolster. Inhale for the count of 4, exhale for the count of 4 x 3 rounds. Inhale for the count of 4, pause for 2, exhale for the count of 4, pause for 2 x 3 rounds. Inhale for the count of 4, pause for 4, exhale for the count of 4, pause for 4 x 3 rounds.
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Ruth Delahunty Yogaru