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Three-time Olympic medalist Tianna Bartoletta uses yoga to stay balanced, grounded, and sane during times of uncertainty and intense training. She first used the practice as a remedy for insomnia. “Now I use yoga for everything—to wake up, to sleep, to show up for training,” Bartoletta says. In 2018, she embarked on her 200-hour yoga teacher training at Love Story Yoga in San Francisco. “I just wanted to learn as much about the practice as I could,” she says. Here, her favorite sequence to wake up to.
Tadasana (Mountain Pose)
Stand with your feet parallel, either together or hip-width apart. Stack the crown of your head above your pelvis with your chin parallel to the ﬂoor. Lift up through the center of your body. With your arms by your sides, face your palms forward.
See Also How to Mountain Pose
Urdhva Hastasana (Upward Salute)
Raise your arms overhead with your hands shoulder-distance apart and palms facing each other. Draw your upper arms back and in line with your ears. If you are able to keep your arms straight, reach up and touch palms, gazing at your thumbs.
See Also 3 Ways to Modify Upward Salute
Uttanasana (Standing Forward Bend)
On an exhalation, hinge at your hips to fold your torso toward your thighs. Touch the ﬂoor or use blocks to ground your hands.
See Also How to Standing Forward Bend
Ardha Uttanasana (Half Standing Forward Bend)
Inhale and reach your head up, rocking your weight forward and pulling your arms straight. Exhale, keeping your weight forward and your front body long.
Anjaneyasana (Low Lunge), variation
Stack your right knee over your ankle. Tilt your pelvis forward, ﬁrming your hips inward and lifting through your abdomen. Reach both arms overhead, and lift through your hips. Place your left hand on the inside of your right foot, on the ﬂoor, or on a block. Spin your chest open to your right to twist.
See also A Sequence for Feeling Empowered
Utkatasana (Chair Pose)
From Tadasana, inhale and bend your knees and raise your arms overhead. Rotate your shoulder blades away from your spine, toward your outer armpits. If possible, draw your upper arms back in line with your ears while softening your front ribs.
Adho Mukha Svanasana (Downward-Facing Dog Pose)
Plant your hands ﬁrmly on the ground, shoulder-width apart. Draw your hips up and backward. Firm your abs toward your back, and release your head. Press down equally through your feet, index ﬁngers, and thumbs.
See Also Downward-Facing Dog Pose
From Down Dog, inhale and draw your torso forward until you arms are perpendicular to the floor and your shoulders are directly over your wrists. Press your thighs up toward the ceiling and lenghten your spine.
Chaturanga Dandasana (Four-Limbed Staff Pose)
From Down Dog, inhale and draw your torso forward until your arms are perpendicular to the ﬂoor and your shoulders are directly over your wrists. Press your thighs up toward the ceiling and lengthen your spine.
Urdhva Mukha Svanasana (Upward-Facing Dog Pose)
Firm your shoulder blades against your back ribs and press your tailbone toward your pubis. With an exhalation, slowly lower your torso and legs to a few inches above the ﬂoor. Hug your arms toward your torso, keeping your legs turned slightly inward.
Low Lunge, variation
Stack your left knee over your ankle. Tilt your pelvis forward, ﬁrming your hips inward and lifting through your abdomen. Reach both arms overhead, and lift through your hips. Place your right hand on the inside of your left foot, on the ﬂoor, or on a block. Spin your chest open to your left to twist.