Jumping out of bed and into a workout first thing causes your body to carry that tension throughout the rest of your day. If you wake up and you’re in a state of stress instead of meditation, that generally carries into the rest of your day as well,” says Alexa Idama, an Atlanta-based Pilates and yoga teacher, and the creator of Low Impact Fit. “Starting your day with a meditation has a different effect on your mental space than a HIIT workout. Why 10-minutes of morning yoga will benefit your day In addition to doing things like maintaining a phone-free zone for as long as possible and completing at least one task that makes you feel accomplished, we recommend setting aside 10-minutes each morning for this grounding yet energizing yoga routine. Measured, intentional movement that sets the tone for calm and focus is key. Speeding could have a snowball effect on your stress level, as frenzied energy tends to follow you throughout the day. Have a great one.When it comes to setting intentions first thing in the morning, the difference between easing your muscles into the day and rushing out of bed is huge. Take one or two more cycles.Īt the end of the sequence sit for a couple of breaths, feel the fresh energy you’ve created and welcome the day. This time, take your left leg forward for the lunge and out to the side to complete the first cycle. When you are ready for the other side, inhale and rise. This completes the first side and first half of the cycle. (If your head doesn’t reach the floor, place it on two fists, one on top of the other). Feel the weight of the head on the ground, calming the mind. Let the head hang for freedom in the neck.ĩ. Mula bandha, or the root lock (an energetic lift at the centre of the pelvic floor) naturally arises, as the lower abdomen gently engages. Press down and forwards through the palms, down and back through the feet, energising the arms and legs. Keep the knees bent if that feels better for you (if the backs of your legs feel tight). Exhale and come into inverted V or downward-facing dog pose. Feel the openness in your chest and hips.Ĩ. Inhale as you open your right arm and leg to the side and gaze up towards your right hand. Hips above knees, shoulders above wrists.ħ. Keep your lower abdomen gently engaged for a ‘flat back’ shape. Either stay here as you exhale, or descend into a lunge: lower the hips with control while engaging your abdominal and inner thigh muscles to support your lower back. Feel energy from the ground rebound up through your body to the crown of your head and beyond.ĥ. Feel stable by pressing down into the earth through your feet. (The heart centre is in the centre of the chest, level with the heart). Feel the heart centre sing as your upper back experiences a tiny backbend. Engage your abdominal muscles to support you here. This time lift your chest as you open the arms and gaze upwards.

Use the strength of your front thighs to initiate the movement and to control your descent back to your starting position (as above) as you exhale.ģ. Simply observe – shallow, deep? Even, uneven?Ģ. Focus your attention on your breathing for a moment and see how it feels this morning.

If you are familiar with ujjayi breathing and would like to use it instead, by all means do (bearing in mind that this will bring some additional heat into the mix).ġ.

If you prefer, you can also spend a few breaths in each of the poses, and slow down the flow. Co-ordinating each of the movements with the breath calms and focuses the mind. Just one or two rounds (both sides) will set you up for the day, feeling physically open, optimistic and ready for whatever it holds.īreathe naturally during the sequence, without any control or effort. It creates space in the spine, shoulders, chest and hips, while sneakily building strength in the core, upper body, legs and arms. It’s a variation of the classical yoga sun salutation that’s perfect for any season, especially for the summer and hotter days. Here’s a gentle, energising sequence that will bring the sun firmly into your heart and a positive attitude to your mind. I’m often asked for a short morning yoga sequence that creates energy but doesn’t require too much of it – something to start the day right.

Morning yoga sequence