Welcome Spring with this 30-minute Yoga Sequence You Can Practice Today

Spring has arrived in the Northern Hemisphere! Spring symbolizes new beginnings, literally and figuratively planting seeds for the future, and a time of rebirth and renewal. As we transition from the cold, dark months of winter into the lighter, warmer months of spring we experience an internal shift as much as we do externally. There’s a shift in motivation – as in, you actually have some now – and an increased desire to move, plan, and take action. And if it’s been an especially long, cold winter, you’re probably loving this new shift in energy! So flow with it!

What Makes a Yoga Sequence Spring-Inspired?

A spring-inspired yoga sequence – like any yoga sequence – can truly be whatever you want or need it to be. 

First and foremost yoga is about you meeting yourself wherever you’re at, at any given time.

But sometimes it can be nice to not have to think about the sequence, or creating one. So when I think of a spring-inspired yoga sequence, I think light, warm, and fluid, adding some heat while also allowing for plenty of build-up. I think of creativity and fun… and most importantly, feeling renewed and rejuvenated by the end.

So let’s get into it!

30-minute Spring-Inspired Practice

While this sequence can be practiced in 30-minutes, you’re always welcome to hold each pose for longer or shorter amounts of time, depending on how much time you have to practice.

Note: for those familiar with the poses, the pose names have been enlarged first. This should make it easier to move through the sequence with little delay. For those unfamiliar with the poses, look to the alignment descriptions below each pose name to learn how to safely get into each pose. Enjoy!

1. Easy Pose (Sukhasana)

Begin seated with legs crossed in front of you. Roll your shoulders away from your ears, down your back. Straighten and lengthen your spine. Find your natural breath and begin to elongate each breath.

2. Seated Side Bend (Parsva Sukhasana), each side

While in Easy Pose, reach your arms overhead on the inhale. As you exhale, bring your right arm down to the mat on your right side. Lean into your right side. Feel your left side lengthen. Keep your knees drawing down toward the mat. (Repeat on the left side)

3. Seated Twist (Parivrtta Sukhasana), each side

Inhale your arms back overhead. As you exhale, rotate your upper body to the right. Bring your right hand down to the mat behind your hips. Left hand comes to rest on your right knee. Keep your spine straight.  As you inhale, lengthen your spine a little more. As you exhale, twist to the right a little deeper, turning your head toward your right shoulder. (Repeat on the left side)

4. Cat/Cow (Marjaiasana)

Come to your hands and knees, into tabletop position. Your wrists are in line with your shoulders and knees are in line with your hips, hip-distance apart. As you inhale, lift your gaze upward, draw your shoulder blades back, allow your belly to lower toward the mat, the spine to curve in toward your belly and the mat. As you exhale, round your back and tuck your chin toward your chest, shoulder blades open. Repeat this sequence 3-4 times to warm up the spine.

5. Plank (Phalakasana)

Following Cat/Cow, come back to a flat back in tabletop position. Step your feet back to Plank. Shoulders are over your wrists. Back is flat. There is a long line from the crown of your head to the bottom of your heels. Hold this plank for 3-5 breaths.

6. Downward Dog (Adho Mukha Svanasana)

Moving from plank on the exhale, shift your hips back and up into Downward Dog. To warm up and find your alignment, pedal your feet, bend your knees. As your hips reach up, begin to slowly allow your knees to straighten. Heels reach down to the mat – but they don’t need to touch. Belly contracts in towards the spine. Shoulders roll away from the ears. Fingertips are spread wide. Hold for 3-5 breaths. 

7. Mountain Pose (Tadasana)

From Downward Dog, inhale and look to the top of your mat. Exhale and step to the top of your mat and forward fold. Inhale and lift halfway, exhale and fold again. Inhale and sweep your arms up overhead, coming to stand. Close your eyes and allow your hands to come down by your sides as you stand tall in Mountain Pose. Take 3-5 deep breaths.

8. Sun Salutation A (Surya Namaskar A), 3 times

From Mountain, inhale your arms overhead. 

Exhale, forward fold. 

Inhale, halfway lift. 

Hold your breath as you step back to plank.

Exhale, chaturunga (use your triceps to lower your body down toward the mat from plank position – back stays flat, hips stay in line with your back)

Inhale, upward facing down, or cobra

Exhale, downward facing dog

Take 3-5 breaths here in downward dog

Inhale, look to the top of your mat

Exhale, step to the top of your mat and forward fold

Inhale, halfway lift

Exhale, fold

Inhale, sweep your arms up, come back to standing, or mountain pose.

(Repeat 2 more times)

9. Tree Pose (Vrksasana), both sides

From Mountain Pose, ground your left foot. Inhale, right knees lift in front of you. Exhale, open your right knee to the right side of the room. Place your right foot on the inside of your calf or thigh – not on your knee. Find your balance. Finding a focal point to place your focus is helpful. Once you find balance, you can place your hands on your hips, hands to heart, or extend your arms alongside of you or above you. Take 3-5 breaths. (Repeat on the left side)

10. Warrior II  (Virabhadrasana II), right side

From Tree Pose, step your left foot to the back of your mat, making the outer edge of your left foot parallel to the back of your mat. Your right toes are pointed to the top of your mat. You should be able to draw a line from your right heel to your left arch of your foot. Allow your hips to open to the long end of your mat and sink them low so that your right knee is bent into a right angle. Reach your arms to the top and back of your mat. Turn your gaze toward your right hand. Hold for 3-5 breaths.

11. Wide-legged forward fold (Prasarita Padottanasana)

From Warrior II, turn your right toes to the long end of your mat, like your left toes are already positioned. Place your hands on your hips, inhale and lift your chest. Exhale, forward fold into a wide-legged forward fold. Your hands can stay at your hips of reach down toward the mat, or cup each elbow with the opposite hand. Allow the crown of your head to draw down toward the mat. Hold for 3-5 breaths.

12. Squat (Malasana)

While you’re in wide-legged forward fold, inhale and halfway lift. As you exhale, bring your hips down toward the mat as you enter into a wide squat. Your heels are planted on the mat. If you notice one or both heels are lifting from the mat, reposition your feet – either making them closer together, farther apart, toes pointed out at an angle, or straight forward. Take some time to find this pose. Once you do, bring your hands to your heart. Your elbows can press into your inner thighs on either side to help open your hips. Keep your chest lifted. Hold for 3-5 breaths.

13. Warrior II (Virabhadrasana II), left side

From squat, plant your palms in front of you and shift your hips up, coming back into a wide-legged forward fold. Lift your chest and come to standing. Step back to the top of your mat. Step your right foot to the back of your mat, making the outer edge of your right foot parallel to the back of your mat. Your left toes are pointed to the top of your mat. You should be able to draw a line from your left heel to your right arch of your foot. Allow your hips to open to the long end of your mat and sink them low so that your left knee is bent into a right angle. Reach your arms to the top and back of your mat. Turn your gaze toward your left hand. Hold for 3-5 breaths.

14. Camel Pose (Ustrasana)

Pinwheel your hands back down to the mat, framing your front foot. Bring both knees down to the mat an find tabletop. Come to stand on your knees with your knees hip-distance apart. Inhale your arms overhead. Exhale your arms either: to your lower back and you arch back, or, bring one hand down to your heel, or, bring both hands down to both heels. Arch your back, lifting your chest toward the sky. Hold for 3-5 breaths.

15. Child’s Pose (Balasana)

From Camel pose, release your hands and fold forward toward the top of your mat. Rest your forehead on the mat, hips shift back toward your heels, and your hands can either rest alongside you or reach out in front of you. Hold for 3-5 breaths.

16. Bridge Pose (Setu Bandha Sarvangasana)

Find your way to laying on your back. Plant your feet onto the mat, hip-distance apart. Bring your heels close to your hips. Roll your shoulders underneath you. Palms are flat alongside you. Inhale, lift your hips up toward the sky, back lifting off the mat as well. Hold for 3-5 breaths. Gently lower your spine vertebrae by vertebrae, back to the mat.

17. Supine Twist (Supta Matsyendrasana), both sides

Inhale your knees into your chest. Extend your arms out into a ‘T’ position on either side of you. As you exhale, lower your knees over to the right, resting them on the floor, or a block/pillow. Shoulders remain pressed into the mat. Then turn your gaze toward your left shoulder. Hold for 3-5 breaths before repeating on the other side.

18. Corpse Pose (Savasana)

Allow your legs to relax down to your mat. Feel your head, shoulders, spine, and limbs all relax into the mat. Begin to intentionally relax all the muscles in your face and allow your eyelids to close. Find your natural breath and allow your body to completely relax and find stillness. Remain in this pose for a minimum of 5 minutes. For an hour-long practice, extend this pose for a minimum of 10 minutes.