When you wake up bright and early the birds are chirping, you haven’t checked your phone yet, and you have a moment of peace before your hectic day starts. This is your opportunity to get a great, energizing start to the day. It is commonly known that breakfast is the most important meal of the day, but not that many people realize how important your morning exercise routine is to prepare for your daily tasks and feel rested all day long. A great way to wake up and focus yourself is by doing yoga, even if you only have time for 10 or 15 minutes.
A 15 minute yoga routine centers the mind, balances the body, and jolts you awake with more lasting energy than any coffee drink can provide you with. Even on those mornings when you can barely get out of your bed, force yourself to go to your mat or even on your rug to do a short yoga session. See the below poses for a sequence that anyone can do to feel good, perk up, and open your hips, shoulders, and lengthen your spine. If you do these poses every morning you’ll go to work feeling focused, centered, and ready to take on the day with ease and joy.
1. Child’s Pose
From kneeling, bring your chest down onto your thighs and your forehead to the floor with your arms stretched out in front of you as far as they can go. Take at least five to 10 slow breaths in through your nose, letting your chest expand. The further your hands reach out and the further down your thighs meet your calf, the greater the stretch for your back and shoulders.
2. Cat/Cow Pose
Move into a tabletop position with your hands beneath your shoulders and knees beneath the hips. As you inhale, look forward or up reaching your tailbone towards the sky. Exhale as you tuck the chin to the chest and reach your tailbone to the floor. Continue through this movement for five to 10 breaths.
3. Downward Dog Pose
Widen your palms a little wider than shoulder width, tuck in your toes and lift your hips into the air. Your chest should move back towards the thighs, your arms out straight, and roll your shoulders away from your ears for another five to 10 breaths.
4. Standing Forward Bend
Stand up straight with your knees locked and bend your torso down forward as far as it can go, letting it hang. Keep your neck and head relaxed and bend your knees if you have to but make sure there is tension in your back so you know you’re getting the stretch you need in your back and hamstrings. Do this for about 10 breaths and you’ll feel more awake, relaxed, and about a foot taller.
5. Standing Side Stretches
Standing up, inhale the arms up straight and exhale and let one hand slide down with the other hand still raised to go up and over your head. Allow your head and neck to relax while you feel a stretch in the ribs and side of your body. Slowly inhale back to center and continue with the opposite side.
6. Tree Pose
Keep feet hip distance apart and bring the hands to the center of your body while you inhale and bring one foot up, placing it either on the calf or thigh above your knee, and exhale reaching your arms up to the sky. Stay in this position for at least five rounds of breath before you switch with your other leg. This position stretches out your back as well as balances and centers you for the day.
7. Triangle Pose
From a standing position, widen your leg stance really far and turn your right foot out to the side to make sure the heel is aligned with the center arch of the left foot, and take the arms parallel to the ground and reach out to the right side, keeping both of your legs straight. Then pivot your arms, moving in opposite directions, keeping the chest open and lengthening your torso.
Yoga is relaxing and awakens your mind and body for a great start to any day you have ahead. Get your blood pumping and your muscles working with these yoga poses and you’ll feel stronger every day. Increasing your strength and getting enough sleep at night for your recovery leads to more energy and confidence. So be sure to start out your day with a mini exercise routine that will leave you refreshed and centered. Namaste!
