Starting off your day with a little movement and a touch of meditation contribute to your amazing day in many aspects. Just a few are:
- You start your day with fresh focus and intention. Beginning on a positive, centered note is key to staying productive, agreeable and clear-minded.
- You immediately send your stress levels plummeting. Taking a few huge, deep breaths and taking a conscious few minutes to remove yourself from all the hectic energy of your surroundings benefits not only the mind, but the physical effects of reduced stress become more and more noticeable. Less pain + less worry = a better you.
- You’re upping your energy levels! Forget about coffee (just kidding, I could never), you can get your lungs going and your blood flowing with some yoga to give yourself an extra boost.
- Yoga does wonders for your digestive system. Doing a few gentle twists and introducing motion into the body always helps facilitate digestion, especially if you’re doing a little stretching before your first meal. Regularly practicing yoga has even been known to boost metabolism, so eat up!
- Last but certainly not least, yoga in the morning not only helps you start to build a consistent practice, but regulates sleep schedule and hormone levels when practiced at a similar time every day. The more your body gets used to the routine, the easier it will become and the more you’ll be able to reap the benefits.
This is a quick, easy practice to get yourself aligned, loosened up and ready to take on the day. All you need is a bed, some mental focus and five minutes.
Immediately upon waking, bring yourself to lay flat on your back. Hug the knees in close to the chest, giving yourself a nice big squeeze accompanied by a full inhale. On the exhale, release your feet to the bed with knees still bent. Let knees fall to the left side, bring the arms wide into a “T” and shift your gaze over the right fingertips. Take three or four breaths before taking this spinal twist on the opposite side.
Find your way to a seat, either with legs crossed or sitting on your feet, and place the palms on the knees. Gently apply pressure into the hands while reaching the crown of the head upward and pressing shoulders down. Drop your head to hang heavy in front of you on a slow exhale, inhaling to roll it forward and to the side – right ear to right shoulder, then left ear to left shoulder. Take five rolls to each side, tying a breath to each movement.
Place the palms in front of you on the bed, coming to a tabletop position on hands and knees. Pressing into palms and shins (toes are untucked), arch the spine up toward the ceiling on an inhale. On the out breath, drop the belly toward your bed and lift the chin. Take at least 10 cat/cows here, taking the time to check in with your body. Pay attention to the way the sensations affect you, if any part of you is holding extra tension, or any thoughts that have already entered your mind.
From here, move to child’s pose, either moving the knees close together before sinking the hips back into the heels and walking hands to extend in front of you or letting toes touch and knees come out wider than the torso (wide legged variation). Take another five full breath cycles here, setting your intention for the day. Choose a simple mantra: I am in control of my own destiny. I possess the strength to make my dreams come true. Or simply, I am enough.
When you step out of bed, inhale your arms up wide and press the palms together overhead. Lead with your fingertips and using your exhale to soften around the ribs and your core to keep the lower body still, take a gentle lateral stretch on each side. Coming back up through center, draw your prayer hands to heart center to seal in your good intentions and kick today’s ass!