Posted on September 29 2017
Starting your day with these yoga poses will not just help balance your mind and body but will also get your circulation going and boost that natural glow on your face. We can't think of a better reason to jump out of bed in the morning (besides that cup of coffee or course!)
Make sure that you are warmed up before starting this yoga flow. Also, always consult a medical practitioner if you are new to exercise or if you have previous injuries.
Let's get started!
COBRA STRETCH/ BHUJANGASANA
1. Lie on your belly.
2. Place your palms on the floor just behind your shoulders.
3. Firm and lengthen your legs and tailbone back.
4. Gently lift your navel and begin to pull your hands against the mat.
5. Lift your chest forward and up, straightening your arms as much as you can without straining your back.
CAT - COW FLOW/ MARJARIASANA - BITILASANA
Start on your hands and knees in a "tabletop" position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.
As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don't force your chin to your chest.
As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look straight forward.
Exhale, coming back to neutral "tabletop" position on your hands and knees.
1. From plank pose, align your shoulders slightly ahead of the wrists and come onto the balls of your feet, pressing the soles of your feet back, as if into a wall behind you.
2. Simultaneously push back through the heels to engage the quadriceps and bring the lower body to life, and reach your sternum forward, creating a straight, taut line of energy from the crown of your head through your feet.
3. On an inhalation, draw the heads of the shoulders and the tops of the thighs up and away from the floor, pull your lower body up and in, and release the tailbone toward the floor.
4. On an exhalation, bend your elbows, keeping them over your wrists and drawn in against your sides. Slowly lower yourself toward the floor, keeping your body as straight as a plank of wood, neither letting your center sag nor sticking your buttocks up in the air.
5. Bring your gaze to the floor, about 6 inches in front of you, and continue to lower until your shoulders are at the same height as your elbows.
6. Continue to reach through the heels, sternum, and crown of the head as you breathe.
EXTENDED SIDE ANGLE POSE
Step 1: Stand with your feet about 3 feet apart. Inhale and extend your arms out to the sides. Ideally, your ankles should be under your wrists. Turn your left foot out 90 degrees and slide your right heel back slightly. Put your left elbow on your left thigh for support.
Step 2: If you feel strong enough, keeping your legs engaged, exhale as you bend your left knee 90 degrees and place the fingertips of your left hand on the floor, outside your left ankle. Extend your right arm up to the ceiling, then slowly overhead by your ear, lengthening the spine. Look up under your arm as you hold the position for 3 to 5 breaths, breathing normally. Return to standing and repeat on the other side.
ADHO MUKH SVANASANA (DOWNWARD FACING DOG)
- From all fours (on your hands and knees) bring your hands slightly forward of your shoulders.
- Middle finger pointing forward with your fingers spread,
- Firm your hands down, pressing through the outer edges of the palm and the finger tips - imagine clawing into the ground to create a little suction cup of air in the middle of your palm (Hasta Bandha).
- Keep your upper arms and shoulders rotated outwards while your forearms rotate in.
- Tuck your toes under (feet are hip distance apart).
- On an exhalation, engage your lower belly drawing the navel back to the spine. Press the floor away from you, lift your hips back and up to push yourself back into an upside-down V pose.
- Keep your knees initially bent to lengthen the spine, taking the hips up and away from you. Then if possible straighten the legs, while maintaining the length in the spine. Taking the top of the thighs and knees back.
- Press upper arms towards each other, shoulder blades down along the spine, but keeping the space across the tops of the shoulders.