Self care doesn't have to mean spending hours or even days at a time in the lap of luxury. Dedicating just 10 minutes a day to yourself can have endless benefits. Especially if you make a habit of it. And start your morning this way, before getting busy with whatever is ahead of you.
Give yourself 10 minutes this morning to work through these 7 poses. You will want to have 2 blocks at the ready.
1. Circular Cat/Cow - Start in table top, with the palms under the shoulders and knees under the hips. Start to trace circles with your hips and shoulders. Use your full range of motion. Close your eyes and notice how it feels rather than looks. Take a few rounds and then switch the circles to the other direction.
2. Ripples - From table top, press back in to child's pose. As you inhale come forward to a cobra variation, opening up the chest. As you exhale, press back to child's pose. Move through this transition a few times.
3. Pyramid - Tuck the toes and lift your hips up and back to down dog. Kick your right leg up to the sky, then step it forward to the top of the mat. Bring your palms on to the top of your blocks, bringing them roughly in line with your heel. Inhale to bend deeper into your front knee, sink the hips down and lift the chest. Exhale, to straighten the right leg and relax your head down. Move through this transition about 5 times with your breath.
4. Lunge Twist - Bend deep in to the right knee, and bring the left knee down to the floor. Reach your arms up overhead. Bring the left arm forward, sweep the right arm back, and open the chest to the right side. Stay here or lower the right arm down to the back leg and reach the left hand up to the sky.
Repeat 3 and 4 through on the other side.
5. Downward to Upward Dog - Come back to downward dog. As you inhale, ripple forward to upward dog. Keep the toes tucked as you sink the hips and pull the heart forward. As you exhale, return to downward dog. Move through this transition a few times.
6. Boat - Come to a seat, with the knees bent and feet on the mat. Clasp hold of the back of the knees. Roll your shoulders back. Rock back on to the sit bones. Think of pulling your heart forward. Maybe lift the feet up and bring the shins parallel to the floor. Release the hands alongside the shins.
7. Forward Fold - Straighten the right leg in front of you. Bring the left foot to the inside of your thigh, dropping the left knee out to the side. Inhale the arms up overhead. Exhale to fold down, bending the front knee if you want. After a moment, slowly lift up. Then repeat on the other leg.
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 day 6 of the Morning Yoga Challenge. Practice with me in the video below.
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Self Care Sunrise Flow - 7 Morning Stretches
Reviewed by Private Met
on
10:28:00 PM
Rating: 5
Reviewed by Private Met
on
10:28:00 PM
Rating:
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