In today's fast-paced world, where stress and business seem to be constant companions, finding ways to start your day on the right note is a must! And for parents, sneaking in just 10 minutes to yourself first thing in the day can be a real lifesaver. My regular readers know what a fan I am of these 10 minute yoga routines, so I'm busting in with a new one for morning flexibility and energy (which I've been needing a double dose of lately!).
Although I don't always get to it, the mornings where I am able to sneak in just 10 minutes of a quick yoga routine into my schedule seem to set the tone for a more peaceful day - really! Not only does yoga help awaken your body and mind, but I also love (trying to) increase my flexibility, and promote overall well-being. In this yoga blog, I'll guide you through a new 10-minute yoga sequence designed to help you wake up, increase flexibility, and set the stage for a healthier day. Plus it's an easy one. No excuses!
The Importance of Morning Yoga
Before diving into the routine, let's explore why morning yoga is so beneficial. Starting your day with yoga not only helps awaken your muscles but also primes your mind for a day of mindfulness and healthy choices. When you invest time in yourself through yoga, you're more likely to carry that positive energy throughout the day! Research suggests that people who practice yoga in the morning are more inclined to make healthier meal choices, stay active, and maintain a positive mindset. By prioritizing your well-being in the morning, you're setting the stage for a day filled with vitality and balance! Just try it one morning and see how you feel - you won't regret it.
Morning Flexibility Routine
Child's Pose (Balasana): Begin by sitting back on your heels with your knees wide apart. Extend your arms forward and lower your forehead to the ground, relaxing your chest towards your thighs. Hold for 1-2 minutes, focusing on deep breaths to release tension in your back and shoulders.
Cat-Cow Stretch: Transition to a tabletop position with your wrists under your shoulders and knees under your hips. Inhale as you arch your back, lifting your tailbone and chest towards the ceiling (Cow Pose). Exhale as you round your spine, tucking your chin to your chest (Cat Pose). Repeat for 1 minute, syncing your breath with movement.
Downward Facing Dog (Adho Mukha Svanasana): From tabletop position, lift your hips towards the ceiling, forming an inverted V-shape with your body. Press your hands into the mat and extend through your spine and legs. Pedal your feet to stretch your calves and hamstrings. Hold for 1 minute, focusing on lengthening your spine.
Forward Fold (Uttanasana): Step your feet towards your hands at the top of your mat. Fold forward from your hips, allowing your upper body to hang loose. Bend your knees slightly if needed to release tension in your lower back. Hold for 1 minute, feeling the stretch in your hamstrings and spine.
Low Lunge (Anjaneyasana): Step your right foot back into a lunge position, with your left knee directly over your ankle. Lower your right knee to the ground and untuck your toes. Press your hips forward and lift your chest, reaching your arms overhead. Hold for 30 seconds, then switch sides.
Seated Spinal Twist: Sit on the mat with your legs extended in front of you. Bend your right knee and cross it over your left leg, placing your right foot flat on the mat outside your left thigh. Hug your right knee with your left arm and twist towards the right, placing your right hand on the ground behind you for support. Hold for 30 seconds, then switch sides.
Corpse Pose (Savasana): Lie flat on your back with your arms by your sides, palms facing up. Close your eyes and allow your body to relax completely. Focus on your breath and let go of any tension or stress. Rest here for 1-2 minutes to conclude your practice.
Creating Your Yoga Sanctuary
To fully immerse yourself in your morning yoga routine, it's so nice to create a tranquil space where you can practice undisturbed. Choose a spot in your home with a hard floor surface, such as a living room or bedroom, and ideally position yourself near a window with a view of nature. Natural light and scenic views can enhance your practice by fostering a sense of serenity and connection with the outdoors.
Conclusion
Incorporating a short yoga routine into your morning routine is a powerful way to awaken your body, increase flexibility, and cultivate a positive mindset for the day ahead. By dedicating just 10 minutes to yoga each morning, you'll not only enhance your physical well-being but also set the stage for a day filled with mindfulness, healthy choices, and vitality. Remember to ease into the stretches gently, especially if you're feeling stiff in the morning. Embrace the journey of self-care and start each day with intention and grace. You can do it!