Rise and shine, it's yoga time! This mini flow will help you to strengthen and stretch the body out first thing in the morning.
These 7 poses will introduce some twists, some core work, and some deep stretches to leave you feeling revitalized and ready to take on the day ahead.
Give yourself 10 minutes to work through these poses before starting your day. Absolutely no props required for this one.
1. Leg Stretch and a Twist - Start laying down on your mat. Keeping the knees bent or legs extended out in front of you. Hug the right knee in towards the chest. Keeping head and shoulders grounded down. Maybe rock gently side to side, inviting the hip flexors to open up further. Take in to a twist, crossing the right knee over the body towards the left side. Using the left hand to guide the leg across. Extending the right arm out to the side, rooting the right shoulder down. Return to center.
2. Curl Up - Keep hugging the right knee in. Then curl the head and shoulders up off of the mat. Push the low back in to the mat. Extend arms down at your sides as you try to lift the left leg to hover. Inhale to lift higher, exhale to switch legs (bending the left and extending the right). Do a few rounds and then lower down.
Hug the left knee in and repeat 1 and 2 on the other side.
3. Bridge Pose - Bend your knees, bringing the soles to the floor and heels close to the sit bones. Lower the arms at the sides, and turn the palms up to the sky. Push in to the feet to curl the tailbone up. Lifting the hips, low back, and mid back up. Squeeze the knees in to the midline to keep them from splaying out to the sides. Press the shoulders down and soften the neck as you hold for a few breaths. Slowly roll down inch by inch.
4. Single Leg Bridge Pose - Straighten your right leg up to the sky, and point the toes. Push into the left foot to curl hips, and back off of the mat. See if you can lift the hips just as high in this one leg variation. Keep left knee pointing straight up. Hold for a few breaths. Lower down slowly. Then repeat on the other leg.
5. Standing Forward Fold - Come up to standing at the front of your mat, with feet a bit wider than hip width. Bend generously in to the knees as you fold forward. You might clasp hold of opposite elbows. Let the head be heavy, releasing tension from the back of the neck. Maybe swaying gently side to side for a few rounds of breath. Release fingers down, bend deeper in to the knees, and then roll up slowly.
6. Standing Back Bend - Reach the arms up overhead as you inhale. Bend in to the elbows taking a cactus shape. As you next exhale, squeeze the shoulder blades and elbows back. Lifting the chest and the gaze upwards.
7. Triangle Pose with Arm Circle - Step your left foot back. Keep the right toes pointing forward. Spin the left toes out to the side, bringing the back foot parallel to the shorter edge of your mat. Open your arms front to back. Keep the right leg straight, with just a micro bend in the knee. Send the hips back as you reach the right arm forward. Lower the right hand to the shin, while bringing the left hand up towards the sky. Take some arm circles with the left arm - reaching the fingers forward, then down, back, and up. Do a few rounds. Lift up and step to the front of the mat. Then repeat on the second side.
These 7 poses come from Day 2 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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Wake Up with These 7 Yoga Poses
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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