Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Yoga Sequences

The 10-Minute Sequence to Jump-Start Your Day

A quick sequence to help you wake up and start your day productively.

Get access to everything we publish when you sign up for Outside+.

A quick sequence to help you wake up and start your day productively.

GO BACK TO17 Poses to Jump-Start Your Day

Cat-Cow Pose

January 15 Cat Pose Home Practice

Come onto your hands and knees, stacking your shoulders over your wrists and your hips over your knees. Begin to move your spine in a rhythmic motion: With every inhalation, arch your back and lift your sitting bones and chest into Cow; with every exhalation, round your back and tuck your chin and pelvis into Cat.

See alsoCat Pose

Table Top, variation

Jan 15 Home Practice Table Top Variation Pose

From all fours, lift your belly in toward your spine. Extend your right leg and left arm. Bend your right leg and take hold of your foot with your left hand. Kick your foot into your hand as you begin to twist and open your chest into a backbend. Try gazing up. This pose creates heat, challenges your balance, and gently warms up your spine. Repeat on the other side.

See alsoConsciousness in Motion

Knee-to-Nose Pose

Jan 2015 Home Practice Knee to Nose Pose

From Downward-Facing Dog Pose, lift your right leg up high behind you, then round your spine as you draw knee to chest. Keep your pelvis low and round your upper spine toward the sky. Hug your right thigh to your chest and knee to your nose. Keep pressing the floor with your hands. Return to Downward Dog and then repeat with the left leg.

See alsoCore Yoga Poses

Flip Dog

Jan 2015 Home Practice Flip Dog

From Downward Dog, lift your right leg and arm and pivot on your left foot. Spin your torso and hips open to the ceiling, and lower your right foot down to the inside of your left foot. Reach your right arm toward the wall behind you. Keep your feet parallel to each other, pressing firmly into the floor. Return to Downward Dog and do Flip Dog on the other side.

See alsoKathryn Budig Challenge Pose: Wild Thing

Side Plank Pose

Jan 2015 Home Practice Vasisthasana Side Plank Pose

Vasisthasana

Un-flip your Dog and roll your heels to the right. Shift your weight into your right hand and the outer edge of your right foot. Stack your left foot on top of your right. Fire up your thigh muscles; press your feet and hand down as you lift your hips. Extend your left arm to the ceiling. (If this is too intense, you can lower your bottom knee to the floor.) Return to Downward Dog and repeat on the left.

See alsoVasisthasana (Side Plank Pose)

See alsoThe 20 Minute Practice to Jump-Start Your Day