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My Simple And Perfect Sunday Yoga Morning Sequence

This post is the perfect Sunday yoga morning sequence and it’s beginner friendly.

Guiding you through a nurturing sequence that honors your body’s morning rhythm. I’ve designed this practice to gradually awaken your body and mind, moving from gentle awakening to mindful movement. Always trust what you need more of or less of and adjust the practice to what feels best for YOU.

Try not to over think it. Let your body move, flow explore, and open as you allow the stiffness and control to slip away.

What to do before or after your yoga? Here are 15 Go To Slow Self Care Sunday Rituals
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Opening Rituals (5-10 minutes)

Centering and Intention Setting

  • Find a comfortable seat on your mat / rug
  • Take 3-5 deep breaths, letting your eyes softly close
  • Set a simple intention for your practice
  • Begin with gentle neck rolls and shoulder circles

Morning Breathing Practice

  1. Three-Part Breath
    • Place one hand on belly, one on heart
    • Observe natural breath for 5 cycles
    • Gradually deepen breath into belly, ribcage, and chest.
    • Practice for 2-3 minutes

Warming Up (5-10 minutes)

Allow each breath to come from the belly and every exhale to deepen that floor-body connection. Not too much breath or you’ll become lightheaded so keep the breath natural and easy. Soften your belly and jaw so that the breath comes without force.

Gentle Spinal Movements

Start on hands and knees:

  1. Cat-Cow Flow (5-8 rounds)
    • Move slowly and mindfully
    • Coordinate breath with movement
      • inhale belly drops, head + but lift
      • exhale round, pull chin + but in towards the belly
    • Add gentle side bends
  2. Thread the Needle
    • Both sides, hold for 3-5 breaths each
    • Focus on twisting from the belly
  3. Child’s Pose Variations
    • Traditional child’s pose
    • Wide-knee child’s pose
    • Side-stretching child’s pose

Standing Warm-Ups

  1. Gentle Standing Movements (repeat this as many times as you feel)
    • Forward fold with bent knees
    • Slow roll up to standing
    • Gentle side stretches
    • Arm circles and shoulder shrugs

Main Practice (10-15 minutes)

Move with full attention.

This Sunday morning flow is meant to be grounding and encourage you to feel rooted in your body. To have this experience you will want to focus on your body parts that are connecting to the ground. When your hands, feet, and belly are in contact with the floor notice and bring your attention there.

Sun Salutation A (Modified for Morning)

Perform 3-4 rounds, moving slowly:

  1. Mountain Pose (grounding)
  2. Raised Arms Pose
  3. Forward Fold (bent knees)
  4. Half-lift
  5. Step back and lower to belly
  6. Cobra
  7. Downward-Facing Dog
  8. Forward Fold
  9. Mountain Pose

Standing Pose Sequence

Hold each pose for 3-5 breaths:

First Side:

  1. Warrior I
    • Focus on grounding through feet
    • Keep back heel anchored
    • Arms can stay in prayer position
  2. Triangle Pose
    • Use block if needed
    • Keep both legs active

Second Side:

  • Repeat sequence
  • Notice any differences between the sides

Balance Practice

Choose 1-2 poses:

  • Tree Pose (use wall if needed)
  • Warrior III

Cool Down Sequence (5 minutes)

Trust your body to go where it wants and notice any areas that may have opened and lengthened from the earlier poses. Use intuition to explore. These poses are for guidance only and are open to being changed and reshaped. Throw those rules out the door and TRUST yourself.

Here are 3 Secrets On How to Do Yoga

Floor Poses

Hold each pose for 5-8 breaths:

  1. Seated Forward Fold
    • Keep knees bent
    • Focus on lengthening the spine
    • Chest reaches toward ankles
  2. Supine Twist
    • Both sides
    • Keep shoulders grounded
    • Twist from the belly
  3. Happy Baby Pose
    • Hip opener
    • Option to rock side to side
    • Keep your tailbone pressing into the ground

Restoring Poses

  1. Bridge Pose
    • 2-3 gentle rounds
    • Option for supported bridge with block

Final Relaxation (5 minutes)

Try to keep your breath effortless. Allow softness and allow your muscles to completely release. Notice whatever the mind and body are witnessing but again remain soft.

Relax your jaw.

Relax your hips.

Relax your feet.

Savasana

  • Use blanket for warmth
  • Optional eye pillow
  • Support knees with bolster if needed

Closing Meditation

  • Return to breath awareness
  • Reflect on practice
  • Set intention for your day

Sunday Yoga Practice Notes

Timing Flexibility

  • Total time: 30-45 minutes
  • Can be shortened to 20 minutes by:
    • Reducing the number of rounds
    • Shortening hold times
    • Choosing fewer poses from each section

Important Reminders

  • Move slowly and mindfully
  • Honor morning stiffness
  • BREATH
  • Hydrate before and after
  • Explore and trust what your body is saying

Modifications for Energy Levels

  • Low Energy Days:
    • Extend warm-up time
    • Reduce standing poses
    • Focus more on holing the restorative, gentle poses
  • High Energy Days:
    • Add extra Sun Salutation rounds
    • Add chaturangas in the Sun Salutions
    • Hold standing poses longer
    • Include more balance challenges

Remember, feel free to modify it based on how you feel each Sunday morning. The key is to move mindfully and listen to your body’s needs. Sunday yoga is my favorite way to end the week and start a new one.

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