Looking to get yourself on route to a better, healthier, more productive life? When it comes to making changes, consistency is key. Instead of trying to find yourself big chunks of time to devote to starting a yoga practice - give it 10 minutes every morning.
A quick morning practice will boost your energy, lower your stress levels, increase your flexibility and strength, and lead to a generally happier healthier life.
Try these 7 poses this morning. No props needed.
1. Wide-Legged Child's Pose - Bring the big toes together and take the knees as wide as you would like. Your body is likelier stiffer first thing in the morning, so you may only want to take the knees hip width apart. Reach the hips back to the heels. Walk your hands out in front of you, lowering the head to the mat. Relax your shoulders down away from your ears. Take 10 deep breaths while holding here.
2. Cat/Cow - Lift up to table top, with the knees under the hips and wrists under the shoulders. Inhale, drop the belly and lift the gaze and tailbone. Exhale, to round and contract chin to chest. Moving through a few rounds of this to wake up your spine with some flexion and extension. Step this up by coming in to a Bird/Dog variation. Extend your right leg up and back. Roll the right hip down. Firm up the belly. Then reach the left hand forward. Inhale to extend and find length. Exhale to contract, knee to elbow. Repeat a few times through.
3. Modified Side Plank - Lower the right toes down, then roll to the inner edge of the right foot. Reach the right arm up to the sky, stacking shoulder over shoulder. Push in to the left hand and right foot to lift the hips higher.
Repeat 2 and 3 on the other side.
4. Three-Legged Dog - Walk the hands forward a couple inches past the shoulders. Tuck your toes under and lift the hips up and back. The hamstrings might be tight in the morning, so bend the knees generously. Paddle out the feet, bending one knee and pressing the opposite heel down. Shake out the head. Kick the right foot up to the sky, opening the hip and bending the knee.
5. High Lunge - Exhale forward to plank, tapping knee to the nose. Look forward past the palms and step your foot through to the front of the mat. Push in to the feet and rise up to high lunge. Keeping left toes tucked under. Bending deep in to the front knee, and maybe also bending the back knee slightly. Reach the arms up overhead, relaxing the shoulders down away from the ears.
6. Standing Pigeon - Bring your hands together at the heart. Step to the top of your mat, bringing the left knee up with you. Squeeze and lift, or cross the left ankle over the right knee. Bend and sink in to the hips.
Repeat 4 through 6 on the other side.
7. Seated Cool Down - Find a seat, with the right shin in front of the left one. Fold forward, stretching in to the glutes. You might be up higher, or grounded down on the floor. Relax the shoulders and bring the forehead down. Lift up to a tall seat. Bring the left hand to the right knee and reach the right hand back behind you for a twist. Switch the cross of the legs and repeat.
Want more of these 10 minute morning yoga practices? Want to commit to 30 days in a row? Join the Morning Movement Challenge here!
These 7 poses come from the first class of the Morning Yoga Challenge. Practice with me in the video below.
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7 Beginner Yoga Stretches for Your Morning
Reviewed by Private Met
on
7:37:00 PM
Rating: 5
Reviewed by Private Met
on
7:37:00 PM
Rating:
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