Yoga Morning Routine to Wake You Up
There’s no better way to start the day than with a yoga morning routine that will rejuvenate, energize, and prepare you for what lies ahead. Read about this series of poses to get the most out of your early AM time.
A Simple Meditation
Start out by sitting in a simple cross-legged position. Place your hands on your knees, palms up and close your eyes. Be still and focus on the breath coming in and out of your nose. After sitting quietly in this position for as long as you feel necessary (until you feel calm) and then, set an intention for your day. Be wary to not make your intention too goal-oriented or specific. Instead, focus on general ideas such as: “I will smile.” “I will breathe.” “I am.” Repeat to yourself slowly and gently several times while continuing to focus on your breath.
This is a traditional vinyasa series completed in three separate steps. Start out in downward facing dog. Remember to keep your hips tucked upward so that your legs extend like tree trunks from your pelvis. Keep your legs straight and if you can, gently deepen the stretch by pulling your bottom higher and thereby increasing the burn in the hamstrings.
From here, move into the second part of the series, by bringing your legs forward and rolling your spine upward like a wave swelling up from your stomach. Keep rolling your arms forward until your shoulders rest stacked on top of your hands and your spine feels rolled.
From here, move into cobra pose, or upward facing dog. Bend your elbows to lower your body and use the muscles in your arms to bring your torso up, cresting through the wave like a seal, keeping your neck and head back and pushing your chest through. The tops of your feet can even be repositioned to be to flat on the mat, joining together, flat like a mermaid’s fin.
In your yoga morning routine, complete the vinyasa wave at least three to five times before moving on to the next pose.
Out of cobra, bring your body to a standing position. Remind yourself of your intention as you plant one foot deeply into the ground. Set your balance and bring the opposite leg, bending at the knee allowing the bottom of the foot or ankle to meet the inside of the thigh. Once steady in this posture, bring your hands up to prayer.
From beginning to end, the series can be completed in as little as eight minutes. Complete it daily to reap the benefits of this early yoga morning routine.