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10 Minute Energizing Morning Flow by Molly Pooler


Wake up, salute the sun, and get ready to tackle the day with this ten minute energizing morning flow. With intention setting, quick movements, and breathing exercises you will be ready to bring forth all the zen in all the activities on your to-do list! 


Wide Legged Child’s Pose

  • Bring your big toes to touch, and knees out towards the edge of your mat
  • Release your hips back to your heels, as you sink deeper into the posture
  • Rest your forehead on the mat
  • Your hands can be stretched forward or down by your sides
  • MODIFICATION: Traditional Child’s Pose, knees together, hands down by your feet

Downward Facing Dog

  • Press into your palms as you straighten your arms, framing your ears
  • Lengthen your spine and lift your tailbone high
  • Bend your knees slightly and press into your heels - though they do not need to touch the mat.
  • Relax your head and neck, gaze toward your navel
  • MODIFICATION: Take child's pose or tabletop if this posture becomes too intense

Rag Doll

  • From mountain pose, bend your knees as you hinge forward from your hips to a forward fold
  • Grab opposite elbows and begin to sway from left to right
  • Shake your head yes and no to release your neck and then look at the back edge of your mat
  • MODIFICATION: Create a deeper bend in your knees and rest your elbows on your thighs



  • From forward fold, stack your hands directly below your shoulders and step back into plank pose
  • Press your heels forward to stack directly above your toes
  • Engage your core
  • Create one long line from your heels to your head
  • As you exhale, begin to lower into low plank, squeezing your elbows into your sides
  • Maintain a straight line by hugging in and gaze forward to elongate your neck
  • MODIFICATION: Lower to your knees in plank pose but continue to engage your core and arms

Upward Facing Dog

  • From low plank, push your torso forward and flip your toes to press into the mat
  • With your hands near your low ribs and directly below your shoulders, press down to lift your chest up
  • Pull your shoulders down and back away from your ears
  • Press into the tops of your feet while you engage your thighs off the mat
  • Gaze forward to elongate your neck, avoid craning your neck upwards
  • MODIFICATION: Lower your thighs for cobra pose

Warrior II

  • Widen your stance and send your right leg long behind you, pivot your right foot out between 45 and 90 degrees
  • Bring your heels in line or match your front heel to your back inner arch - your feet should be perpendicular to each other
  • Bend your front knee to stack in line with your ankle
  • Lift your arms in line with your shoulders, but bring your shoulder blades down and back away from your ears
  • Set your hips facing forward, tailbone tucked, and shoulders stacked above hips
  • MODIFICATION: Lessen the bend in your front knee lessen your stance slightly


  • From Warrior II, straighten your front leg and begin to hinge forward, leading with the crown of the head
  • Reach down toward the ground and lift your back arm up toward the sky
  • Rotate your chest open and push your back hip behind you
  • Tuck your tailbone under
  • Release your shoulders down and back
  • MODIFICATION: Use a block under your lower hand and/or switch your gaze to your foot to alleviate any pain in your neck

Supine Pigeon

  • Lying on your back, plant the soles of your feet onto the mat
  • Bring your right leg into a figure four and rest your right ankle slightly below the knee on your left thigh
  • Press your right knee away to create more opening
  • Flex through both feet
  • Begin to lift the left foot off the mat
  • Thread your hand through the opening and outside the left leg to pull against the back of your leg
  • MODIFICATION: Begin with the soles of your feet against the wall or leave one foot on the mat

Supta Baddha Konasana (Butterfly Pose)

  • Lying on your back, bring the soles of your feet together, allow you knees to open wide
  • Place one hand on your belly, one hand on your heart
  • With each inhale, allow your navel to rise and your belly to fill, lifting your hand
  • With each exhale, sink your navel to the mat, lowering your hand
  • MODIFICATION: Place a block under each knee to lessen the hip opening


About The Writer, Molly Pooler

Molly Pooler is passionate about yoga, mindfulness, recovery, education, and nature. Molly is a 200-hour RYT with over 100 hours of continuing education credits, including a NECTAR certification in trauma-informed and recovery yoga.
Molly also founded Phases Yoga Project, a recovery yoga organization created to bring free yoga to people in recovery from trauma, addiction, mental health, grief and more. Molly also volunteers with the National Park Service, teaching free community yoga under their Healthy Parks, Healthy People initiative.
Specializing in vinyasa and mindful movement, Molly loves to share the gift of connecting mind, body and soul through intentional movement and breath in yoga and guided meditation.


Molly operates on the principle that yoga is for everybody, and works hard to offer as many opportunities for people of all backgrounds, body types, and experiences to practice yoga.

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