Starting you day with a workout is a great way to kick start you energy and adrenaline to take on the day. Starting your morning with a yoga routine is a powerful way to center yourself and connect your mind and body, setting a peaceful tone that will follow you throughout the day.
Not sure what yoga moves are good for a morning routine? Try these eight energizing poses before you even get out of bed. The best part is you do not even have to leave the warmth and comfort of your bed.
1. WIDE-LEGGED CHILD POSE (BALASANA)
In a kneeling position, lower your tailbone down between the heels of your feet. Extend your torso and arms out in front of you, bringing your bellybutton between your thighs, spreading your knees wide. If you are able, bring your forehead to rest on your bed holding this position for 30 seconds to a minute breathing deeply and steadily.
2. CAT POSE TO COW POSE (MARJARYASANA TO BITILASANA)
Start with your hands and knees on the bed, aligning your wrists to your shoulders and your hips to your knees (you should be making a flat table with your back). Inhale then exhale as you gently arch your back to round your spine toward the ceiling into the Cat position, keeping your core engaged and bringing your chin to your chest. In this position take a few deep breaths. On your exhale, gently bring your bellybutton toward the floor as you lift your head up. Repeat this transition from Cat to Cow several times allowing your spine to warm up.
3. SEATED FORWARD FOLD (PASCHIMOTTANASANA)
Essentially a sit and reach (like you had to do in high school), in a seated position, extend your legs in front of you, pointing your toes toward the ceiling. While taking a deep breath, lift your arms up and over your head. On the exhale, lean forward and reach for your feet or ankles keeping your spine straight. Take several deep breaths in this position, making sure to keep your shoulders relaxed and your back flat. This position should be held for 30 seconds to a minute.
4. SUPINE SPINAL TWIST (SUPTAMATSYENDRASANA)
Lay flat on your back. Bring your right knee to your chest, then gently lower it to the left side of your body. With your right leg twisted to the left, bring your right hand and your gaze to the right side of your body while holding your right knee with your left hand. Hold this position for five to ten breaths and repeat on the opposite side.
5. FISH POST (MATSYASANA)
Lay flat on your back with your arms by your side. Bend your elbows in and lift your palms to the sky. On your exhale, push your chest toward the sky while placing the crown of your head onto your bed. In this position, squeeze your shoulder blades together on the exhalations bringing your chest as high as you can. Continue holding this position for 30 seconds allowing your chest to open and expand.
6. HAPPY BABY POSE (ANANDA BALASANA)
While laying on your back, bring your knees into your chest gently grabbing the edges of your feet. In this position, allow your lower back and hips to widen, ensuring your ankles are stacked over your knees. Work to have the tip of your tailbone touched the bed. Hold this position for a minute while continuing to take several deep breaths.
7. PIGEON POSE (KAPOTASANA)
In a low lunge position with your right leg forward, bring your left leg back with the top of your foot flat on the bed. Lower your body down onto the bed, squaring your hips. On the exhale, fold forward over your right leg, bringing your stomach to rest on your leg with your chest and arms resting on the bed. Hold this position for one to three minutes before transitioning to the other side of your body.
8. SEATED POSE (SUKASANA)
In a seated position, cross your legs and feel relaxed. If you are able, bring your feet inside the knees, otherwise, sit in a cross-legged position. On the exhale, lift your head toward the sky lengthening your spine. Rest your hands on your knees with your palms facing down taking several deep breaths preparing you to take on the day ahead with peace and strength.