Including some stretching in your daily morning routine can help energize you for the day. That could mean you can skip that coffee until midmorning, when you might need it more. It can also help you go into the day with higher levels of confidence. This sequence can take less than 10 minutes, or longer if you want to stay in poses for a few breaths longer or repeat the whole sequence a few times.
It can really make a difference in how both your body and your mind start the day.
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 can feel really great if you’ve slept a little “wrong” or twisted up. It also calms the brain and relieves stress and fatigue, so it can be helpful for starting the day off on the right foot.
Equipment needed: For all these poses, a yoga mat is a good. If you don’t have a yoga mat, you should be on a carpet or stable rug (you won’t slip on the wood!) to cushion your knees.
Muscles worked: This lengthens your gluteus maximus, piriformis, other rotators, hamstrings, spinal extensors, and more.
- 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, take your butt back to your heels and tuck your chin to your chest.
- Rest here, with your forehead on the ground and your arms outstretched. You can also put your arms next to your body, palms resting up if you prefer.
- Hold this for 5 deep, even breaths.