Do you wake up and salute the sun with some yoga? Moving through some sun salutations on the mat is a great way to start your morning.
Follow this sequence to warm up the shoulders and spine, and then move into some Sun Salutations.
Let me know if this quick little yoga routine brings more energy into your day.
1. Arm Circles - Start cross legged. Rest your hands on your knees. Drop the shoulders away from the ears. Take a few cleansing breaths to find your center. Inhale your arms up overhead. Exhale release the hands down at the sides. Take a few rounds of breath moving like this.
2. Seated Twist - Inhale the hands overhead. Exhale to bring the left hand to the right knee, and the right fingers down behind you. Opening the chest up to the right. Maybe gaze over the right shoulder to stretch into the neck. Straighten the spine further with each inhale, exhale to twist a bit more. Return to center, reaching the hands overhead. Repeat to the other side.
3. Reverse Tabletop - Bring the feet out in front of you, hip width distance apart. Lower the hands to the mat, fingers pointing in and spreading wide. Push up to reverse table top. Squeezing into the glutes as you lift the hips up. Feel the stretch into the shoulders. Engage your strength as you hold for a few breaths.
4. Rag Doll Fold - Standing at the top of your mat with feet about hip width. Bend into the knees as you fold down over the thighs. Let the head be heavy, releasing tension from the neck and decompressing your spine. Clasp hold of opposite elbows. You might want to sway side to side as you hold here for a few rounds of breath. Or maybe nod the head up and down as if saying Yes, Yes, Yes.
5. Half Sun Salutation - Standing at the top of the mat, feet under the hips. Inhale to reach hands up overhead and take the gaze up. Exhale to fold all the way down, maybe bending in to the knees. Inhale to bring the hands to the shins, lifting up halfway to a flat back. Exhale to fold down. Inhale as you push into the feet and rise up to standing, reaching the arms overhead. Exhale the hands together at the heart.
6. Sun Salutation - Inhale hands up. Exhale fold. Inhale to half lift. Exhale to fold. Inhale plant palms down and step back to plank. Exhale to lower down to the belly, elbows in at sides. Inhale, untuck the toes as you push into fingers and open the heart in cobra. Exhale, tuck the toes and lift hips up and back for down dog. Bend knees and step to the top of the mat. Inhale, half lift. Exhale, fold. Inhale, reach up rise up. Exhale hands to the heart.
7. Sun Salutation B - Standing at the top of the mat, bring the big toes together to touch and heels apart slightly. Inhale, reach the hands up as you bend the knees and sink hips down into chair. Exhale to fold and release forward. Inhale, half lift. Exhale to fold. Inhale to plant palms and step to plank. Exhale lower. Inhale to cobra. Exhale to down dog. Kick right leg up, straight and squared. Inhale step right foot to front of mat, turn left toes out at 45 degrees. Press into the feet to lift up. Reach hands overhead for Warrior 1, maybe bringing the palms together to touch. Exhale, palms down to mat. Inhale step to plank. Exhale to lower. Inhale to cobra. Exhale to down dog. Repeat Warrior 1 on left leg. Step feet to the top of the mat. Inhale to return to chair. Press to stand.
This sequence comes from Day 12 of my 30 day Morning Yoga Movement challenge. If you want to start with yoga every morning for 30 days, sign up here.
Or practice along with this video by clicking play below.
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Sun Salutations to Start Your Day
Reviewed by Private Met
on
8:46:00 PM
Rating: 5
Reviewed by Private Met
on
8:46:00 PM
Rating:
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