Blog by Marshele Scherrer
I have never been a morning person and I doubt I ever will be. For me, getting out of bed is probably the hardest thing I have to do all day (isn’t that true about most things--getting started seems to be the hardest part). One of the ways I try to get myself up and energized is by easing into my day with some super basic yoga stretches. Try these 4 poses tomorrow morning and let me know how you feel.
Child’s Pose: Before I even get out of bed, I usually roll over into child’s pose. It is great to relax the back, neck, and shoulders. This resting pose gives you a calming way to wake up to the day...
Here's what to do:
- Rollover into a kneeling position.
- Drop your rear-end toward your heels as you stretch the rest of your body down and forward. with your arms extended in front of you.
- Make sure to take deep full breaths to start the flow of oxygen.
- Stay here for about 30 seconds or until you are ready to move on.
Cat-Cow: Next I move into cat-cow. This is a great stretch for those who are trying to work on posture. It is also good for opening up the abdomen, back, and hips.
Here is how it works:
- Rise onto your hands and knees (wrists are directly below your shoulders and knees below hips).
- Inhale into cow (your head and tailbone lift up, dropping your belly towards the ground, heart extending forward).
- Exhale into cat (arch the spine upwards, tuck the chin toward the chest, draw the navel in towards the spine).
- Move through this 4-5 times.
Standing Backbend & Side-stretch: Now comes the hard part...actually getting out of bed. This is a great full body stretch that opens you up for all the day has to offer. It is also great for balance.
Try this:
- Inhale your arms straight up and bend back ever so slightly to feel elongation throughout your entire body.
- Exhale and let one hand slide down the side of your body with the other hand still raised. Relax your head and neck as you feel a full side body stretch.
- Slowly inhale up to center and exhale to the opposite side.
- Repeat this motion 5 times on each side.
Forward Fold: Lastly, I end my stretching with a slight inversion. Inversions give your body the rare occasion for your head to be below your heart to allow for the energizing boost of oxygen
Follow these steps:
- Exhale, folding forward at your hips.
- Allow your knees to bend slightly and try to bring your chest towards your thighs.
- Relax your neck and let your head hang heavily.
- You will feel this stretch in the lower spine as well as in your legs. Stay here for 10 deep breaths.
Do you have a favorite morning yoga pose or tip that helps you wake up?