Starting each morning with a little bit of clarity, positivity, and self care will lead to a much better day overall. Make yourself a priority for 10 minutes before getting the rest of your day under way with a little bit of gentle movement on your mat.
While working through the following 7 yoga poses, lean in to what feels good. Let that feeling empower you.
You may want to have 1 block handy at the top of your mat for this practice, but it is not necessary.
1. Reclined Butterfly - Lay down on your back. Bring the soles of the feet together and drop your knees out to the sides. If this is too much for you this morning, you can keep the soles grounded and drop the knees together. Maybe placing the hands on the belly. Breathe in to the pose for a moment or two, coming in to the space.
2. Reclined Pigeon - With the knees bent, cross the right foot over the left knee. Drop your right knee out to the side. Stay here, or reach the hands through to clasp the back of the thigh or front of the shin and hug the legs in to the belly. Relax the head and shoulders down as much as possible here. Lower the legs, uncross, then repeat on the other side.
3. Wrist Stretch - Come to table top with the knees under the hips and wrists under the shoulders. Turn the fingers to the sides, facing towards the long edges of the mat. Or deepen turning to face towards the knees. Take a few rounds of cat/cow here, pushing in to the fingertips and knuckles as you do. Inhale, dropping the belly and curling the tailbone up. Exhale the nose towards the navel.
4. Three-Legged Dog - Walk hands forward, tuck the toes, lift the hips up and back to downward dog. Bend the knees deep, finding length in the arms and the spine. Lean on to the left leg, lifting your right leg up to the sky. Keep the leg straight and the hips squared.
5. Warrior 1 - Step your right foot through between the palms at the front of the mat. Ground your back heel down, turning the toes out at about 45 degrees towards the top left corner. Lift up. Squaring the hips and shoulders to the front of the mat. Bend deep in to the right knee. Draw your naval in. Maybe press the palms together and shift the gaze up for a small back bend.
6. Pyramid - Straighten the front leg. Narrow your stance, bringing the left foot in slightly. Grab hold of your block with your left hand. Bring the right hand to the hip. Lift your left hand up to the sky holding the block. Exhale, hinge forward and hold. Push into the heels to rise back up. Repeat a couple of times. Then lower back down to the floor. Keep your hands up on top of the block with a flat back, or lower your hands down to a mat. Relax the head towards the shin.
Repeat 4-6 through on the other side.
7. Sleeping Pigeon - Come to downward dog. Kick your right leg up to the sky. Then bring your right knee down behind your right wrist. Lower your shin to the mat. Extend the left leg back behind you. Square off the hips, maybe placing the block under the right glute to support you. Fold down, resting on the fists or palms. Relax your shoulders, arms, and chest. Take 5-10 breaths here. Then repeat on the second side.
This sequence comes from Day 3 of the 30 day Morning Yoga Movement challenge. Want to start a daily yoga practice - commit to 10 minutes for 30 days, here.
If you prefer to try today's class - press play on the video below.
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7 Asanas to Start Your Day
Reviewed by Private Met
on
9:10:00 PM
Rating: 5
Reviewed by Private Met
on
9:10:00 PM
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