Not all of us have time for a leisurely 90 minute yoga practice in the morning even when we pride ourselves for being a morning person and jumping out of bed before the sound of the alarm takes over. Between sleeping, home and work life, it can be difficult to squeeze in time for ourselves. With this quick morning yoga routine, however, all you need is less than 10 minutes and a yoga mat to practice self-care- centering your mind, soothing your soul and energizing your body. Who can have a bad day after such a cathartic experience?
Remember to allow your breath to guide you through the asanas as we marry the breath to movement. With each inhale you are taking in prana- a vital life force, majestic in it’s rejuvenating qualities and with each exhale we release the toxic stale air of experiences, lessons, thoughts and feelings that no longer serve us. This is your “me-time,” the time you devote to your self-care because to care for your well-being is to actively practice self-love. Therefore, make sure to honor your body by not pushing yourself when you feel pain. Breathe through the poses, feel the stretch and tune in to the sensations of your physical body and listen…take note of how you feel- exuding maximum engagement while still at ease: you can challenge yourself to step closer to the edge of your comfort zone to take on a deeper release in your practice, but be mindful to back off when any sensation turns into pain.
A Quick and Revitalizing Morning Sequence
Child’s Pose (Balasana)
An excellent start to your quick yoga morning routine, Child’s Pose wakes up your body by gently stretching out your hips, thighs, lower back, ankles and knees. This pose also increases circulation to your head and calms the central nervous system, which can reduce headaches and help you manage stress and tension.
Take a deep breath in and from a kneeling position fold your chest onto your thighs and your forehead onto your mat. Lengthen your spine and neck by extending your ribs away from your tailbone and your head away from your shoulders. Your arms can lay palm up by your side or gently protracted in front of you. Remain here for ten deep breaths.
Cat/Cow Pose (Bidalasana)
This second pose will warm up your spine and help release tension in your upper body, particularly if you have a stiff neck from sleeping.
From tabletop position, with your wrists beneath your shoulders and your knees beneath your hips, press your palms into the mat and keep a neutral spine. As you exhale, engage your abs as you round your spine up to the ceiling with your chin tucked towards your chest in a cat-like position. On your inhale, arch your back, letting your stomach relax and lifting your head and tailbone upwards for the cow position. Switch back and forth from Cat to Cow for 10 rounds.
Downward Dog Pose (Adho Mukha Svanasana)
The third pose in your quick yoga morning routine will stimulate your muscles and relieve stress in your neck and legs.
Place your hands a little wider than your shoulders, tuck your toes and lift your hips into the air, into an upside down V-shape. Your chest moves towards the thighs and your head remains relaxed. Roll your shoulders down away from your ears and keep your hips high and heels on the ground. Hold for 10 breaths.
Standing Forward Bend Pose (Uttanasana)
For an intense stretch in your upper back and hamstrings, exhale, activate your abs, and fold forward keeping your back straight. Your chin should be tucked towards your chest, your shoulders relaxed, and the top of your head extended towards the floor. Try shifting your weight forward onto your toes so that your legs remain as straight as possible and you release your back. With your hands on the ground, hold for 10 breaths before slowly rolling up, one vertebra at a time.
Triangle Pose (Trikonasana)
Your final pose in this quick yoga morning routine creates balance and stability while stretching out your legs. Widen your leg stance to about a leg-length from the standing position and turn your right foot out to the side. Your heel should align with the arch of your left foot. Move your arms parallel to the ground and stretch to the right, keeping both legs straight. Pivot the arms so they are in one line, moving in opposite directions, keeping your chest and torso long. Take 5 breaths and switch sides.
With just these five simple poses, you can start your day feeling empowered and ready to take on the world.
Pranamaya offers the timeless wisdom of master yoga teachers in a variety of Viniyoga, Yoga Therapy and Mediation practice DVD’s and online courses to enrich your practice and yoga education at your pace and on your schedule. We are here to help support you on your journey.
Have a fabulous day!