Getting up and moving doesn’t always have to mean doing a hard workout. It can simply mean stretching and getting your blood flowing in whatever way that feels good for your body, which can really make a difference in how both your body and mind start the day.
Here are 4 quick and simple morning stretches, which takes less than 10 minutes (or longer if you want!), according to Healthline:
For all these poses, a yoga mat is all you need! Or you can also use a rug, but make sure it’s comfortable to cushion your knees and stable enough so you won’t slip!
#1 Child’s Pose
This restorative pose is great for gently stretching out your hips, pelvis, thighs, and spine, all of which can be a bit tight in the morning. It also calms the brain and relieves stress and fatigue, so it can be helpful for starting the day off on the right foot.
Begin on all fours on the mat, with your knees directly under your hips but your big toes touching. You can widen your toes if having them touching puts any pressure on your knees.
Inhale and feel your spine grow longer
As you exhale, bring your backside towards your heels and tuck your chin to your chest.
Rest, with your forehead on the ground and your hands outstretched. You can also put your arms next to your body.
Hold this for five deep, even breaths.
These two poses done together can increase the circulation of your spinal fluid. This will help lubricate the spine, stretch your back and torso, and gently massage the organs in the abdominal area.
These are good to help you wake up and go into the rest of your day!
Push up from Child’s Pose onto all fours, the top of your feet flat, shoulders directly over your wrists, and hips directly over your knees.
As you inhale, drop your belly, letting your back arch but keeping your shoulders rolled back and down. Look slightly upward to the ceiling.
As you exhale, press your hands into the ground and round your upper back.
Continue to move, arching on your inhales and rounding your exhales, repeating this for 5 breaths.
This pose is great for the mornings because it’s a mild inversion. It resets your nervous system, calms the brain, and energizes the body.
From all fours, push into your hands, straightening your arms as you raise your hips and straighten your legs.
As you exhale, press into your hands and roll your shoulders down and back, moving your shoulder blades down and your back and your shoulders away from your ears.
Your spine should be neutral here. You don’t want your upper spine working too hard, your shoulders hunched, or your belly dropping too far toward the floor in a swayback.
Take at least 5 deep breaths here, bending one knee and then the other as you do, to gently open up the back of each leg. Settle into the pose by not moving your legs for at least 2 deep breaths.
#4 One-Legged Dog
This pose opens up your side body and your hips and quiets the mind while developing confidence. It’s not a bad addition to a morning practice. It helps stretch the side body, hamstrings, and hip flexors while strengthening your arms.
From all fours, be sure you are grounding fully and evenly pressing into both hands, and take a deep inhale, lifting your right leg as you do.
When your leg is as high as you can comfortably get it while keeping your hips level with the ground, exhale and let your right leg bent, with your heel moving toward your butt, and then turn so that you can open the right side of your body.
Take two deep breaths, take the time to let your hip and side open up and lengthen.
Straighten the right leg as you square your hips back toward the mat and gently return it to the ground as you exhale. Switch sides.
So whether it’s a good breakfast, meditating, reading a book, coffee, hot shower, etc, why not incorporate a little bit of yoga into your morning routine?
It’ll help to stimulate your organs, your brain, your muscles, and your focus. Give it a try!
By: Aishah Akashah Ahadiat
This article was first published in : Syok