The way I start the morning dictates my whole day.
And the moments upon waking is the prime time to set into motion how I want the day to go. By developing a morning ritual and becoming centered, I am showing myself that I matter, too.
And it’s through this centeredness that I can navigate my day with intention and not lose my cool when things take an unexpected turn… but if I do, I can regain it quickly and not allow the emotions take over my body.
Adding some yoga before I let my feet touch the floor not only allows me to physically, mentally and spiritually reconnect to my body, but it also starts to gently wake it, making it supple, energized, and prepared to take on the day.
If you are looking for a way to get your day started with some grace and flexibility, here’s a short sequence to try next time before you get out of bed in the morning:
(As always, honor your body where it’s at, and remember to take full, steady breaths while in each pose.)
1. Supine Spinal Twist
- While lying on your back, move your left leg across your right leg and place your right hand on your left knee, gently twisting your torso as you exhale.
- Look towards your left, if your neck allows, with your left arm extended.
- Repeat on the opposite side.
2. Reclined Butterfly
- While on your back, have the soles off your feet meet, and gently allow your knees to spread apart as you exhale.
- You can either place your hands over your heart and solar plexus or on your knees.
3. Happy Baby Pose
- Now lift your legs and grab them where it is most comfortable.
- Exhale and draw your knees down closer towards the side of your body.
4. Seated forward fold
- Come up to seated and slowly lower to a forward fold while exhaling.
- Be gentle as sometimes hamstrings can be tight in the mornings.
5. Mini Camel
- While seated on your legs, place your hands behind you and inhale as you arch your back.
- Tilt your head to where it feels comfortable.
6. Child’s Pose
- Exhale as you lower your body and rest your head on your bed.
- You can extend your arms forward or place your hands close to your feet with your arms along your body.
7. Easy Pose
- On an inhale, come up to a comfortable seated position, with your hands at your knees.
- As you breathe, think of what you are grateful for today.
Now smile and move on with your day refreshed! Any time you start feeling overwhelmed, return to your breath and regain your center.
- Throughout the practice, focus on the steadiness of your breath.
- Take notice of the sensations in your body, and move in a way that feel good to you. Don’t overstretch yourself.
Give it a try. Is this something you would keep doing? I’d love to hear your thoughts and how your mini-yoga morning practice went!