5 yoga poses to kickstart your day
Some people love working out first thing in the morning, some prefer to hit the gym in the evening. Regardless of whether you look at it from a workout point of view though, getting your body moving first thing in the morning has numerous benefits! Even if it is just for a quick stretch. Not only does it get your energy flowing, but it can help increase focus and alertness as well as improve your mood.
We’ve put together a list of poses that will get your body moving and energy flowing for the day ahead:
1. Cat / Cow
This is a great pose to warm up your spine, which let’s face it keeps you up all day! The asana itself (As it is a sequence of two poses) can help you find a bit of freedom and stretch those joints and muscles that you rarely notice. By moving in synchrony with your breathe, you are able to focus more in the moment and your body, calming the mind and making sure you start the day afresh!
How to do it:
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.
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.
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.
Repeat this for 10 breaths
To come out of this pose, in your next inhale bring your spine back to neutral and go back to tabletop position.
2. Happy baby
A simple pose to stretch your hips and back, for those that rather stay in bed for their bit of movement. It has the added benefit of easing stress and anxiety, and improving the feeling of tiredness and fatigue.
How to do it:
Lie on your back, bringing your knees to your chest
Bend your knees, and hold onto the outside edges of your feet with your hands. Have the feet a little wider than hips distance apart and the soles of the feet parallel to the ceiling,
Gently use your upper body strength to pull your knees towards the bed. Stay like this for five deep breaths.
To come out of the pose, gently release your feet and bring your knees back to your chest, then place your feet on the floor.
3. Child’s pose
We know it is a relaxing pose, as seen in our blogpost about restful yoga poses, but did you know that child's pose can also help increase focus? Plus it is another pose for those who rather stay in bed for a little morning.
How to do it:
Start by kneeling on your mat with your legs together, sitting on your heels.
Bend forward towards the ground with your chest touching your thighs and forehead touching the ground.
Let your arms drape by your sides, with the palms facing up
Optional: for a deeper stretch in the hips you can always try a wide legged child’s pose, where you position your knees a little wider than your hips in the first step and instead of keeping your arms by your sides, you reach forward.
To come out of the pose, push yourself back to the starting kneeling position.
4. Tree pose
We love a good tree pose! And it is because it has so many benefits: it can boost energy and fight fatigue, whilst also helping build confidence and empowerment. It can really help with your posture and assists in calming and relaxing the mind, so you can start the day afresh. Stand tall and let your energy shine!
How to do it:
Start in mountain pose, standing straight, looking forwards and with your hand by your side and feet facing forwards.
Slowly transfer your weight to your right foot, then lift your left foot and bring its sole to rest against your right leg. Depending on your level and balance this can be against your ankle, your calf or your thigh.
Continue to stand strong on your right leg and actively press your left foot against it. Only draw the knee back to the extent that you keep your hips squared.
Put your palms together in front of your chest and look forwards. Alternatively, you can lift your arms up on your next inhale and breathe deeply. If you feel there is a risk of falling do hold onto a wall or chair.
Hold the pose for a couple of minutes.
To come out of the pose, bring your left foot down slowly down
Repeat on your left leg
5. Sun salutation
Strictly, not a pose but more of a combination of poses, flowing through a vinyasa. This is for those that are after a little more energy boosting poses. Sun salutations will get your heart pumping and your muscles moving but for beginners, it can be a bit strenuous. Still, a continuous practice of Sun Salutations will bring more strength, flexibility, and tone to the body
How to do it:
Start standing with your feet slightly apart and parallel to each other, with your arms down alongside your torso, palms turned out, shoulders released.
Inhale and sweep your arms up above your head and look up
Exhale and bring your arms down, folding forward and letting you head hang. Bend your knees here if you feel pressure on your lower back
Inhale look forward, lifting your head and plant your fingers on the floor. Flatten your back
Exhale step or jump your feet back so you are now in a plank position. Make sure your shoulders are over your wrists, with your bum following the same line as your back. Take an inhale here
As you exhale go down to knees, chest chin, lowering your knees, chest and chin to the floor. More experienced yogis can also go to yoga push up
Inhale, move to upward facing dog. Straightening your arms and pushing your chest forward whilst keeping your legs straight, lifting your knees and hips if comfortable
Exhale, and roll through your feet to get into downward dog. Spread your palms and soles and push your body away from your hands with broad shoulders, look in between your legs. You can come through hands and knees on the way if necessary.
Inhale, and walk or jump your feet forward, in between your hands.
Exhale and fold forward, hanging your head.
Big inhale as you sweep your arms up above your head whilst you straighten your legs. Look up to your hands.
Exhale and bring your arms down returning to the initial position (mountain pose)
Repeat 5 times.
Need a little guidance? Then check out the following video for a 10mins practice that will energise your morning:
