What do you want to accomplish today? See it, think it, and put your mind on getting it done.
Give yourself a little boost of energy this morning by making time to move on your mat. Think about your goals for the day while you are there. And then when you get up off of the mat, feel energized and ready to tackle the to do list head on.
Try these 7 poses out this morning as you think through your day. You will want to have one block at the ready.
1. Calf Stretch - Start in table top, with the shoulders over the wrists and the hips over the knees. Inhale to drop the belly, lifting the gaze and tailbone up. Exhale to round and contract the spine, nose toward naval. Take a few rounds of cat/cow like this. Then return to neutral table top, firming up the belly and lengthening the spine. Squaring hips and shoulders. Extend the right leg back behind you. Keep the toes down as you push back through the heel. Draw right knee back in. Repeat on the left side.
2. Low Lunge - Step the right foot forward to the top of your mat. Lift up to the fingertips, or reach the hands up towards the ceiling. Melt the hips forward and down. Soften the shoulders down away from the ears. Reach your tailbone down as you lengthen up. Maybe try to shift the gaze up overhead. Repeat on the other side.
3. Modified Vinyasa - Come to downward facing dog, lifting the hips up and back. Inhale forward to plank, finding one long line from crown to heel. Drop the knees down to the mat. Hug the elbows in at the sides, as you lower all the way down to the mat on an exhale. Untuck the toes and push in to the hands to lift up into cobra on an inhale. Then push back to table top as you exhale.
4. Crescent Lunge - Return to downward facing dog. Kick the right leg up towards the sky. Step it through to front of mat. Push in to the feet to lift up in to High Lunge. Keep the back toes tucked under as you bend deep into the front knee. Reach the hands overhead, clasping hold of the left wrist with the right hand. Inhale to find more length, then as you exhale take in to a side bend. Inhale back to center.
5. Prayer Twist - Keeping the legs as they are, bring the hands in to prayer at the heart. Cross the left elbow over to the outside of the right knee or right thigh. Push into the palms as you broaden the chest and open to the right side. If it is okay in the neck you may look up towards the sky. Look to the floor, windmill the hands down. Return to down dog and repeat 4 and 5 on the other side.
6. Bridge - Grab for your block as you lower down to the mat. Place the block between your upper inner thighs. Walk the feet in towards your sit bones. Rest the arms down at your sides, turning the palms to face up. Push in to the feet and squeeze the block as you curl your tailbone up. Lifting the hips, low and midback off the mat. Reaching the knees away, try to lengthen through the thighs. Use the block to engage the adductors. After a few breaths, roll down inch by inch until the hips return to the mat.
7. Leg Stretch - Place the block underneath your hips on its lowest level. Hug the right knee in towards the chest. Straighten the left leg out in front of you. Hold for a few breaths, adjusting the block if need be. Switch legs.
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 11 of the Morning Yoga Challenge. Practice with me in the video below.
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Set Intentions for the Day Ahead with These 7 Poses
Reviewed by Private Met
on
10:03:00 PM
Rating: 5
Reviewed by Private Met
on
10:03:00 PM
Rating:
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