What is the first thing you usually do in the morning? Bathroom rituals or maybe a coffee to start your day ? Actually, morning rituals are a great way to awaken the senses and allow the mind to approach the challenges of any day with ease and grace. So, I would like to present you smart alternative – wake up yoga!
I’ve put together several yoga poses that are ideal for starting the day before you even leave your bed. You can practice this routine right away from bed.
Before you start, you should know that breathing full breaths through every posture is key.
Here is a list of 6 of the yoga poses you should start your day with. Enjoy!
- Bring your knees to your chest.
- Give yourself a little good morning squeeze.
- Lightly rock from side to side or in small circles, subtly waking up the hips and low back.
Lying Double Leg Twist
- Bring your knees over your hips, shins parallel to the bed, put your arms out wide.
- Slowly drop your knees to one side as you gaze over the opposite shoulder.
- Keep your shoulders grounded on your bed and breathe as you allow your hips and low back to awaken even more in this stretch.
- Bring your legs back to center and drop to the other side, exchanging your gaze over the other shoulder.
Wind Relieving Pose
- Start by lying on your back, with your legs and arms extended.
- As you exhale, draw both of your knees to your chest. Clasp your hands around them.
- While holding only your right knee, release your left leg and extend it along the floor. Hold this pose for up to one minute.
- Draw your left knee back in towards your chest and clasp your hands around both knees again.
- While holding only your left knee, release your right leg and extend it along the floor. Hold this pose for the same amount of time.
- Finally, draw both knees to your chest.
- With an exhalation, release and extend both legs along the floor and rest.
Creating movement in the spine is what will really help wake you up in the morning!
- Begin seated in staff pose.
- Bend your right knee and place your right foot on the ground outside of your left thigh. You can keep your left leg long, or bend it and place your left heel under your right glute.
- Turn your torso to the right and take your right hand to the ground behind your sacrum. Wrap your left arm around your right leg and place your right hand on the ground behind your sacrum.
- Inhale deeply to lengthen your spine, then take your left arm outside of your right thigh. Use your arm pressing into your thigh and your thigh pressing into your arm to twist on your exhale. Keep this breathing pattern for at least three deep breaths. Repeat on the other side.
- Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your bad. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward.
- Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling.
- Broaden across your shoulder blades and draw your shoulders away from your ears.
- Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.
- Release the crown of your head toward the floor, but don’t force your chin to your chest.
- Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.
- Go back to Table Top position on your knees and hands.
- On an inhale, extend your left leg straight back behind you, foot flexed, pressing that heel back. Here, you are lengthening the spine, so keep that leg in line with your body and allow your neck to remain straight, looking straight down, eyes parallel to the bed, shoulders away from ears.
- On your exhale tuck your chin and bring that leg in as if trying to touch your knee to your forehead. Do this a few times, repeat with the opposite leg.
SEE ALSO : FAST YOGA