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Reconnect with your breath, increase your flexibility and shake off lingering fatigue with this mindful morning flow by yoga teacher Eliza Hayward, founder of Divine Flow studio.

This morning yoga sequence is the perfect addition to your self-care routine as it creates a sense of calm and stability.

Before you begin the sequence, try to focus on cultivating breath awareness. Stretch out your hips in whichever way you prefer so that you can move more freely. Start with the low lunge and move through the poses in order (clockwise from far right) to awaken your mind and body.

1. Low Lunge

Step your right leg back towards the end of your mat and frame your front foot with your hands.

Activate your right thigh and allow your left knee to soften forwards. Feel the opening of your left hip flexor, helping to soothe your lower back. Allow the sides of your neck to stay long. Stay for 3 breaths and repeat on the other side.

TIP: slide two blocks under your hands to create more space in your hips.

2. Easy Twist

Progress your low lunge into a twist to loosen your spine and find rotation.

Plant your right hand firmly on the ground to stabilise underneath your right shoulder and inhale to lift your left arm up to the sky.

Stay for 2 breaths and repeat on the other side.

TIP: if you can, lift your gaze to follow your left hand.

3. Pyramid

Move out of your twist on your next exhale and hinge your hips back while straightening your left leg.

Slightly step your left foot in to create a shallow stance.

Lower your head towards your front knee.

Stay here for 3 breaths and repeat on the other side.

TIP: keep a micro bend in your front knee so that you don’t lock up your knee joint.

4. Extended Triangle

From your pyramid, adjust your position so that your right foot is facing forwards and keep your left foot slightly turned in.

Feel the engagement through both your legs and arms.

Stretch your arms out and hinge forwards over the right hip crest, folding on your exhale.

Spiral your left arm up to the sky, creating a sense of opening through your left side and lung.

Stay here for 3-4 breaths and repeat on the other side.

TIP: you can use a block under your hand and keep a micro bend in your front knee.

5. Shoelace

Sit down on the mat. Cross your left leg over the right so that the knees are stacked.

Lower your hips to sit on a pillow or on the floor. Feel a great sense of release in your outer left hip.

Allow for the spine to stack tall and inhale to fill up your entire body.

Close your eyes and stay for 8 breaths.

Repeat on the other side.

TIP: you can bend sideways and open up the body by lifting your opposite arm overhead.

As you complete the sequence, allow yourself a few quiet moments to notice how your body feels and how your breath has softened. Morning practice is not about perfection, but about setting a steady, intentional tone for the day ahead. For many, this sense of balance continues beyond the mat, supported by aligned practices and the gentle guidance of a trusted holistic health and wellbeing provider, helping to nurture wellbeing as an ongoing, whole-person journey.

This article was originally posted in Body and Soul Magazine.

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Intro Offer

Radha Vine

Yin | Restorative | Yoga Nidra

Radha is a spiritual aspirant and yoga teacher with over 30 years of practice and teaching, rooted in the Satyananda Yoga tradition. She offers a gentle, embodied approach to every yoga class— including asana, pranayama, meditation, and philosophy — guiding students to explore presence, ease and awareness within their own body, mind and spirit.

Her work as a somatic practitioner naturally flows into her teaching. Drawing on private clinic healing sessions, Radha helps students tune into their bodies and individual needs bringing a compassionate and responsive energy to every class.

Through her life as a mother, mentor, and lifelong student of yoga, self‑study, and spiritual growth, Radha brings warmth, curiosity, and presence to her teaching. She encourages students to move mindfully, feel fully, and connect with their own inner strength, creating a safe and welcoming space for exploration and growth.

Olivia Kerr

Vinyasa | Pilates

Olly has been teaching and practicing yoga on the northern beaches for the past 10 years. She loves teaching and being part of the yoga community and is grateful for the friends, connection and lessons that she has gained along the way. 

Olly is passionate about helping people to move their bodies in a way that is wise and intuitive to them. She believes that movement is medicine and with each class her intention is for students to connect deeply to their body, mind and breath using strong but simple movements.

Olly is also a Chiropractor and has had experience working with people of all ages from all walks of life. During Olly’s chiropractic education she has extensively studied movement, physiology and the nervous system. She loves incorporating her knowledge into thoughtful movement practices. She is trained in Pilates, Vinyasa and Yin.

 

Elise Griffin

Vinyasa | Strength + Soul

With over 17 years of personal yoga practice and a strong background in the fitness and wellness industry, Elise brings a depth of experience, intelligence, and embodied understanding to her teaching. With a Bachelor’s degree in Sport & Exercise Science and more than a decade working as a personal trainer, group fitness instructor, and movement coach, Elise bridges the gap between strength, mobility, and mindful movement.

Elise discovered yoga as a powerful complement to her athletic training, and over time it became a central pillar in how she moves, lives, and connects. Her approach is informed by both science and lived experience, blending functional strength, breath awareness, and fluid sequencing. Her classes invite students to feel strong, capable, and supported – meeting their edge with curiosity rather than force.

Elise is deeply passionate about the way yoga supports not only physical health, but nervous system regulation, emotional resilience, and connection. Her classes offer a space that encourages students to build trust in their bodies and confidence in their practice.

Above all, Elise is committed to creating a welcoming environment where students can deepen their relationship with movement and carry the benefits of their practice beyond the mat and into everyday life.

Jess Verdier

Yin | Vinyasa | Pilates 

Jess is a Yoga and Pilates instructor with a passion for helping people move well and feel supported in their bodies and lives.

With an active background and a long-standing love for yoga and Pilates, Jess’s teaching blends functional movement, mindful awareness, and breath-led flow. Her classes are thoughtfully designed to build strength and mobility while also creating space to slow down, reconnect, and regulate the nervous system.

Jess is known for her calm, grounding presence and inclusive teaching style. She encourages students to trust their own intuition, honour their energy, and meet themselves with compassion, both on and off the mat. Her intention is to support students in feeling strong, steady, and more at home in their bodies.