Are you someone who would like to try yoga, but just can't find the time? Then morning yoga could be just right for you. Now, you might be thinking, "How will I ever fit that into my hectic morning?". But instead of the lengthy yoga routine you may have envisioned, a simple ten minute routine will do just fine. Yoga is meant to be a daily mind/body practice so, for that reason, a short, daily yoga routine can be much more effective than a weekly 90 minute routine. Morning yoga can be a wonderful way to calm and center your mind, as you energize your body. All you need is a yoga mat, or a carpeted floor, and you're ready to begin.
Half-Sun Salutation
This sequence of movements helps to stretch and warm up your muscles, while bringing you into a calm, strong and centered place.
Begin by standing in a straight, relaxed position with feet together, with your feet about three inches apart. Put your hands together in a prayer position at chest level, with palms gently pressed together. Your thumbs should be lightly touching the area of your heart. Begin to breathe in long, steady breaths. A good rhythm to follow should be five seconds for each inhalation, and five seconds for each exhalation.
Now, as you inhale, sweep your arms to the side and upward, with palms facing each other above your head. Look up at your thumbs and lift up from the waist.
Exhale and fold forward at the waist, with your arms sweeping downward at your sides, similar to a swan dive. Press your palms flat on the floor, keeping your legs straight, belly and chest against your thighs, and head dropped. If necessary, you can bend your knees slightly. If you can't touch the floor, you can modify this pose by bringing your hands to your ankles or shins.
As you inhale again, lengthen your spine and lift your chest away from the floor. Keep your fingertips on the floor and legs straight, but not locked. Again, if necessary, you can modify the pose to fit your ability. Exhale, and fold forward again.
Inhale and lift up into a standing position, sweeping your arms up out to the side, with palms facing each other again over your head. Exhale and bring your arms slowly and gently back to the prayer position.
Do this sequence five or six times, keeping your attention focused on your breathing, and the movements gentle, and fluid.
Warrior I
This is one of three variations of the Warrior pose, which can help improve self-control, tone the lower body, and reduce back pain. It's also a good pose for the root chakra.
First, stand in Mountain Pose, with feet together and arms at your sides. Inhale, then as you exhale step your left foot back, with toes of that foot turned out slightly and toes of the right foot facing forward. The heels of both feet should be in line, with your pelvis and chest facing forward, shoulders and hips squared. Inhale and sweep your arms up from your sides and above your head, with palms together. Bend the forward knee, keeping it directly in line with the ankle. Exhale and ground the outside edge of your back foot into the ground. Inhale and look up toward your thumbs, arching your back into a slight backbend. Keep breathing in and out as you hold this position for about 5 to 10 breaths. Then step your left foot forward, returning to the upright Mountain Pose. Repeat the sequence again, this time stepping back with the right leg.
Spinal Twist
This movement can reduce stress, while helping to tone the abdominal muscles, improve digestion, and loosen the spine. To begin, lie on your back with your knees bent and the soles of your feet on the floor. Open your arms out to your sides. Inhale, then as you exhale, slowly drop both knees to the left toward the floor. As you do this, turn your head gently to the right, gazing at your right arm. Hold this for about 10 breaths.
Slowly draw your knees back to center, then over to the right side. This time turn your head toward the left, while gazing at your left arm. Again, hold this position for about 10 breaths.
Tips and Precautions
- While yoga can calm, invigorate and strengthen us, it should never be a painful process. Always listen to your body when performing any yoga positions. Don't push yourself beyond your comfort levels, or you could wind up with an injury. Take it slow, breathe and be aware of what your body is telling you.
- Wear loose, comfortable clothing while practicing yoga, as this allows maximum range of motion. Always practice yoga in your bare feet.
- If you have serious health problems, such as high blood pressure, heart disease, neck, back or joint problems, have recently gone through surgery, or if you are pregnant, always consult with your doctor before taking part in yoga.
By incorporating a short, simple yoga routine into your morning ritual, you can start your day off right while helping to create a more healthy you.
