Summer mornings flow

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YOUR MORNING RESET
After a night of rest, it’s common to wake up feeling a little stiff or sluggish. Gentle movement first thing in the morning helps shake off that heaviness, re-energise the body, and set the tone for a more grounded, vibrant day. Morning movement releases endorphins, increases oxygen flow, and boosts circulation – leaving you feeling more awake, clear-headed, and ready to meet the day.

Yoga is one of the most effective and accessible ways to get moving in the morning. It gently stretches and strengthens the entire body, mobilises the spine in all directions, and opens up the hips – especially helpful if you spend much of your day sitting. By focusing on key areas like the spine, hips, and shoulders, yoga helps relieve tension, improve posture, and support pain-free movement. This physical reset also uplifts your mood and cultivates a sense of emotional clarity and openness.

A consistent morning yoga practice does more than just wake you up. It supports digestion, balances hormones, boosts metabolism, and strengthens your immune system. Most importantly, it creates intentional space for self-care before the demands of the day begin – grounding your energy, aligning your body and mind, and helping you show up with more presence and resilience.

MORNING YOGA IN SUMMER
Summer brings an energetic, outward-moving rhythm to life – longer days, social activity, and increased momentum. Morning yoga helps balance that vibrancy with inner steadiness and mindful activation. Grounding standing poses build strength in the legs and core, helping you move through your day with a calm, steady foundation. Focusing on the inhale, and drawing breath deeply into the lungs, uplifts your energy and awakens the nervous system.

Summer mornings offer the perfect opportunity to build or refresh your yoga practice. The early light makes it easier to wake up, roll out your mat and get moving. The warmer weather means your muscles are more pliable, making it a great time to explore deeper backbends and heart-opening poses. These postures improve spinal mobility, encourage a more upright and open posture, and create a natural sense of expansion – physically and emotionally. Poses where the arms are lifted help circulate blood around warmer areas like the chest, armpits, and head – offering a cooling, revitalizing effect.

Increased heat and perspiration can slow digestion, especially after a night of sleep. Gentle morning twists stimulate the gut, enhance digestion, keep things moving and leave you feeling lighter and more comfortable. Follow your practice with a large glass of water to support hydration and amplify the digestive benefits of your movement.

Your summer morning practice will help you stay balanced, focused, and align with the day ahead. Start your day on the mat and step into summer with strength, clarity and ease.

EXPLORING SUMMER MORNINGS FLOW IN YOUR PRACTICE
This sequence starts in the first row with MFR on the feet to connect you with your foundation and gentle, breath-led movements to gradually build heat and warm all the muscles up. The second and third row are your standing flows, grounding through the legs shakes off any lingering sleepiness and helps you feel steady and confident in the day ahead. Complete each full line with the right leg forward and then repeat the line with the left leg forward – this is one full round of the flow. For a longer practice you can repeat these two standing flows. The final row brings you back down to the ground to absorb all the goodness of your time on your mat and get you ready for the day ahead.

Instead of ending in the traditional Savasana, the sequence closes with Samavritti Pranayama – equal breath – to focus the mind and regulate the nervous system. Morning breathwork is like a tall glass of cool water for the whole body: hydrating, energizing, and deeply restorative. It sets you up not just for movement, but for mindful presence throughout the day.

ALIGNMENT CUES
Below are the MFR and pranayama techniques used in this sequence. The props you’ll need are:
1 x MFR balls - or 1 tennis ball.

MFR Feet
Compression - from standing or seated, place 1 x ball at position No.1, gently press down with an inhale and release on the exhale x 5 breaths and move on to No.2. Continue to No.5. 

Roll & cross fibre - with the toes on the ground place 1 x ball at No.5, roll the ball across your heel x 5. Place 1 x ball at No.6, roll the ball across the knuckles of your toes x 5. Place 1 x ball at No.6, roll in one direction from toes to heel x 5. 

Scribble - roll and scribble across the sole of the foot. Repeat all steps on the other foot.

Pranayama
Sit in a comfortable position – cross legged, sitting up on a brick or straddling a bolster. Inhale for the count of 4, exhale for the count of 4 x 3 rounds. Inhale for the count of 4, pause for 2, exhale for the count of 4, pause for 2 x 3 rounds. Inhale for the count of 4, pause for 4, exhale for the count of 4, pause for 4 x 3 rounds. 

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru

Building resilience

Join me and practice this sequence and more of my monthly sequences on Stronger You. Enjoy a FREE 2 WEEK TRIAL with the code YOGARU2W.

THE RESILIENCE FORMULA
Resilience isn’t just about pushing through a challenge – it’s about meeting them head-on and then being able to come back down after. It’s your ability to regulate your nervous system’s response to physical or mental stress. Stress is not all bad – it helps train the nervous system to adapt, motivates us to start our day, and drives productivity. While short periods of manageable stress are a natural part of life, chronic or unmanaged stress can lead to inflammation and disrupted sleep.

When stress takes over, the brain shifts into ‘bottom-up’ emotional regulation, where the amygdala – our internal alarm system – goes into overdrive, leading to impulsive decisions. In contrast, when we’re calmer, ‘top-down’ regulation takes the lead, allowing the prefrontal cortex – the thinking brain – to make more thoughtful choices. Just like a muscle, the nervous system can be trained through repetition to recover after stress and strengthen ‘top-down’ responses, fostering better emotional balance and decision-making

In the cycle of physical and mental stress, the recovery phase is where growth occurs – this is when you become stronger and more adaptable to life’s demands. As Tiffany Cruikshank of Yoga Medicine advises, “To feel and perform better, you must prioritise relaxation.” This balance between stress and recovery is the key to building resilience: stress + recovery = positive adaptation.

By applying this formula both in yoga and in daily life, we can train the nervous system to rise to a challenge and return to a state of calm. Just like a dimmer switch, learning to regulate between stimulation and relaxation prevents the body from getting stuck in a constant state of high stress or low energy, promoting long-term resilience and well-being.

BUILDING RESILIENCE WITH YOGA
Incorporating small doses of both stimulating and recovery practices into your yoga routine creates manageable cycles of stress and recovery. This not only builds resilience but also enhances your ability to handle stress in daily life.

You can introduce stimulating elements through strengthening poses, balance drills, eccentric movements, isometric holds, and slow, controlled flows. Then, balance these with recovery practices such as gentle flow, exhale-focused breathwork, myofascial release (MFR) self-massage, meditation, and yin or restorative poses. By alternating between stimulating and relaxation, you train your nervous system to adapt more effectively, fostering long-term resilience and well-being.

In daily life, it’s essential to have a personal toolkit of recovery practices to support resilience. Your active recovery might include restorative yoga, meditation, myofascial release (MFR), gentle stretching, breathwork, short naps (before 3 PM), or spending time in nature. These intentional practices allow your nervous system to truly reset. On the other hand, inactive recovery – such as watching TV, reading, scrolling through social media, or other screen time – still involves some level of stimulation and doesn’t provide the same restorative benefits.

I encourage you to create your own resilience formula by identifying activities that challenge you and listing your favorite active recovery practices. True resilience comes from a well-rounded approach that includes quality sleep, proper nutrition, hydration, movement, time in nature, and meaningful social connections.

EXPLORING BUILDING RESILIENCE IN YOUR PRACTICE
This sequence combines challenging poses with recovery. It starts with one of the best MFR techniques for stress and tension relief – the shoulders. The first row has a progression of mini flows that gets more challenging followed by a propped Malasana/Squat to recover. Rows two and three are the two standing flows which incorporate core and balancing challenges. You will step your right leg forward first then repeat the flow with the left leg forward. You can repeat these flows two to three times depending on how challenging you want your practice to be and how long you want to practice for. Row four has two more core mini flows and a breather in Apanasana/Knee to Chest. This is followed by two more MFR techniques on the hips and glutes – the perfect way to recover the hips. Finally you will finish with a short seated pranayama practice.

ALIGNMENT CUES
Below are the MFR and pranayama techniques used in this sequence. The props you’ll need are:
2 x MFR balls - or 2 tennis balls.
2 x yoga bricks - or 2 thick similar sized dictionaries.

MFR
No.1 - Shoulders (trapezius & supraspinatus)
Compression - from supine with knees bent, place 2 x balls in the centre of each upper shoulder, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly circle arms overhead and back to the ground x 5. 

No.2 - Hips (gluteus medius)
Compression - from side lying up on your forearm, stack  2 x balls behind your frontal hip bone on your outer hip, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly lift and lower your leg x 5.
Roll & cross fibre - roll up and down on your outer hip.

No.3 - Glutes (gluteus maximus & piriformis)
Compression - from supine with knees bent, place 2 x balls in the centre of each buttock muscle, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly lift and lower one knee at a time towards your chest x 5. Place your right foot on your left knee and lower and lift your right knee.
Roll & cross fibre - roll around the whole buttocks area.

Pranayama
Sit in supported Baddha Konasana/Bound Angle or your preferred seated position.  Inhale for the count of 4, exhale for the count of 4, pause for the count of 2 x 3 rounds. Inhale for the count of 5, exhale for the count of 5, pause for 4 x 3 rounds. Inhale for the count of 6, exhale for the count of 6, pause for 6 x 3 rounds. 

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru

Christmas hols flow

SIMPLE AND ACTIONABLE
I’ve written lots of articles with sequences for Chritsmas  and New Years over the years. From The ultimate Christmas flow and Christmas mini flows to Step gently into the New Year and Mini flows for 2020. This year I’m going to keep it really simple and give you a sequence which includes all my favourite techniques I’ve been using recently in my own practice, my classes and with my private students. I’ll keep it short and sweet and divide it into a few different sections to make it easier for you to proactively make time to step on your mat to do the full sequence or to pick and chooses some of the different techniques if you are short on time or just need an SOS moment to yourself before resuming your festivities. You could choose to practice the breath work first thing in the morning or the standing flow, some MFR or a restorative pose in the evening to help you relax. Catching a few minutes to yourself each day makes all the difference to help you continue to enjoy your Christmas hols. 

MY FAVOURITE TECHNIQUES
We know that doing yoga makes us feel good physically and mentally. It increases our mobility and strength, helps with good posture and balance and even reminds us to breathe better. Along with yoga poses I love to add MFR (myofascial release), pranayama (breathwork) & restorative poses (relaxation) to my practice. By using this multi faceted approach I ensure that I am optimising my time on my mat in a holistic way. Pranayama and MFR are quick and potent tools for stress relief while restorative yoga can be used to build an adaptable nervous system and rewire the brain's response to stress. Pranayama breathwork is the fastest way to reduce stress. It has an immediate effect on mood and energy – increased breath rate is invigorating and energising, while decreasing breath rate is calming and relaxing. It can also be used to manage pain by stimulating the relaxation response and pain signals. MFR has many benefits but is used mainly to increase range of movement and ease aches and pains. It also stimulates receptors under the skin called ruffinis that initiate our relaxation response and can be used at the end of the day to help switch off in preparation for sleep. Restorative is considered the king of all yoga when it comes to stress resilience. It is a relaxation practice that turns down the dial on the stress response and helps you consciously relax. By practising restorative poses you teach the nervous system to recognise and deal with stress in everyday life. When stress is reduced the body can focus on the functionality of the immune, respiratory, cardiovascular and endocrine systems. Helping the body as it strives for balance.

EXPLORING CHRISTMAS HOLS FLOW IN YOUR PRACTICE
This sequence starts with a pranayama practice as described below. You can also do the pranayama at the end of your practice if you prefer. This sequence has an outer hip focus so you will start with MFR on the outer hips and the glutes, as detailed below, to prepare the area and allow you to access its strength as you flow through the standing flows. The second and third row are the two main standing flows. In row two you will step the right leg forward first, do the full flow and then repeat it with the left leg forward. Do the same for the second flow in row three. The final row starts with MFR on the shoulders as detailed below to help initiate the relaxation part of your practice. Followed by two gentle two pose flows and two restorative poses. Practice the whole sequence or mix and match sections to meet your changing demands over the festive period.

ALIGNMENT CUES
Below are the pranayama, MFR and restorative techniques used in this sequence. The props you’ll need are:
2 x MFR balls - or 2 tennis balls.
1 x bolster - or 2 towels, wrapped around a horizontally rolled pillow and tied to secure.
2 x yoga blankets - or any wool, thick cotton or fleece blanket with density.

Pranayama
Sit in a comfortable position – cross legged, sitting up on a brick or straddling a bolster.  Inhale for the count of 4, exhale for the count of 4 x 3 rounds. Inhale for the count of 4, pause for 2, exhale for the count of 4, pause for 2 x 3 rounds. Inhale for the count of 4, pause for 4, exhale for the count of 4, pause for 4 x 3 rounds. 

MFR
No.1 - Hips (gluteus medius)
Compression - from side lying up on your forearm, stack  2 x balls behind your frontal hip bone on your outer hip, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly lift and lower your leg x 5.
Roll & cross fibre - roll up and down on your outer hip.

No.2 - Glutes (gluteus maximus & piriformis)
Compression - from supine with knees bent, place 2 x balls in the centre of each buttock muscle, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly lift and lower one knee at a time towards your chest x 5. Place your right foot on your left knee and lower and lift your right knee.
Roll & cross fibre - roll around the whole buttocks area.

No.3 - Shoulders (trapezius & supraspinatus)
Compression - from supine with knees bent, place 2 x balls in the centre of each upper shoulder, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly circle arms overhead and back to the ground x 5. 

Restorative
No.1 - Supported childs
Come into a kneeling position with your hips on your heels. Nestle a bolster between your knees, vertically along your mat with a folded blanket on the far end. Place your hands either side of the bolster. With an inhale lengthen through the whole spine and on an exhale gently place your front spine along the centre of the bolster. Place your right cheek on the bolster. Feel the breath in the back of the ribs and lungs. Swap to your left cheek half way through the pose.

No.2 - Mountain brook
Half roll a four fold blanket and place it at the top of your mat. Accordion fold the other blanket and place it below your top blanket where your shoulder blades will lie. Place the bolster towards the bottom of your mat where your knees will be. Lie supine on your back, nestle the rolled part of the top blanket in the curve of your neck, place the accordion folded blanket under the lower tips of your shoulder blades and the bolster under the creases of your knees. Legs and arms extended, palms facing up, feet fall out to the side. Feel the rise and fall of the props supporting your back body.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.
Ruth Delahunty Yogaru