What better way to start the day other than with a wonderful Yoga flow? Yoga is a perfect way to begin your mornings because it stretches out the stiffness in your muscles after hours of slumber while energizing and preparing you for the day ahead. Stretch and twist the sleepy out of your system with this simple Yoga session.

Skip the Snooze

Most of you sleeping beauties have an ongoing affair with that tantalizing snooze button – and understandably so – It is rather tempting. Of course, sleeping is enjoyable. However, those extra ten minutes before the next buzzing alarm aren’t enough to summon a deep slumber and in the end don’t leave you better rested (if anything, it has the opposite effect.) Ultimately, there is no benefit to smacking that snooze. I hate to break it to you, but you’re only wasting time – Time you could be spending with Yoga… Time you could be doing something positive for yourself and improving your own life. You deserve to give yourself the best, so skip the tempting time-waster and spend those ten minutes with your new and improved morning routine instead. It does take discipline and self-control at first, but that is one of the valuable lessons to be learned in Yoga anyway. Keep at it and your body will automatically adjust to the new schedule shortly. You can do it, young grasshopper.

Hands Up to Sky and Down to Chest

This is great way of awakening our inner energy centers and electrifying the subtle inner workings of the body. It gently brings our awareness to face inward and prepares us both for our practice as well as the day ahead.

  • Sit with your legs crossed.

  • As you inhale, swing your arms out and around as you collect energy and bring your palms together above your head. Time this and flow with your breath so you reach your lungs maximum capacity as your palms meet at the end of your inhale.

  • Exhale and draw that collected energy in as you slowly bring the palms straight down to your chest – again, connect with the breath and lower your hands as you approach the end of your exhale.

  • Repeat at least three times and follow the breath, connecting deeper with each series.

Marjaryasana (Cat and Cow)

6-yoga-poses- for-marvelous-mornings-cat-and-cow

Cat and cow gently introduces movement to your spine and begins to increase blood circulation.

  • Start in a flat tabletop position with your hands shoulder-width apart (wrists directly under your shoulders) and your knees hip-distance apart (knees directly under your hips.)

  • Inhale and drop your navel down toward your mat as you tilt your head and tailbone toward one another.

  • Squeeze your shoulder blades and bring your tailbone and head as close together as you possibly can as if you are trying to touch the two together.

  • Exhale and reverse to bring the head down and tuck the tailbone under as you bring the middle of your spine up toward the sky.

  • Repeat as you inhale and exhale for several breaths.

Adho Mukha Svanasana (Downward-Facing Dog)

6-yoga-poses- for-marvelous-mornings-downward-dog

Downward-Facing Dog is a popular pose that stretches the entire body and sends energizing blood flow to the head.

  • In a flat tabletop position, tuck your toes under and look toward your navel.

  • Push up with your arms and pull your hips back in a diagonal line toward the sky.

  • Tilt the tailbone outward to feel a deeper stretch in the hamstrings. Keep your heels on the ground, bending the knees (only slightly) until your flexibility increases. You should always feel a gentle stretch in your legs. The ultimate goal is to straighten the legs completely.

  • Let your head hang loose as you gaze toward your navel.

  • Stay here for five breaths.

Surya Namaskar (Sun Salutations)

If you’d like, you can include Sun Salutations in your routine instead, which is a series that includes downward dog anyway. It’s only fitting that you salute the sun every morning as it rises. (You can also salute it to sleep as it sets.)

Virabhadrasana II (Warrior II Pose)

6-yoga-poses- for-marvelous-mornings-warrior-ii

The warrior poses are perfect for building strength in the body and empowering the spirit to tackle whatever may come your way during the day!

  • While you are in Downward Facing Dog, bring your right foot forward between your hands.

  • Turn the left foot outward at about a 45° angle.

  • Bring your arms straight up as you rise into a squat with your right leg bent at a 90° angle for Warrior I. Stack the joints by bringing the knee directly above the ankle.

  • Lower and extend the arms straight out and parallel to the ground for Warrior II.

  • Keep your gaze directly over your right hand.

  • Pivot your feet and turn your body to repeat the pose on the opposite side.

Parivrtta Trikonasana (Reverse Triangle Pose)

6-yoga-poses- for-marvelous-mornings-reverse-triangle

This dual-action pose opens the hips while simultaneously stretching and twisting the spine.

  • From warrior II, straighten your right bent leg and glide your body forward.

  • Bring your right hand down by your foot. Your arms should now be perpendicular to the ground.

  • Bring the left arm down and twist your spine as you slowly bring the left hand to rest on the outside of your right foot and raise your right arm up. Your arms should still be perpendicular to the ground.

  • Gaze up toward your hand and breathe continuously. Come out of this pose as you came into it and repeat the same process for the left side.

Shavasana (Corpse Pose)

  • Come to lie flat on your back with your legs slightly spread and let your feet fall outward.

  • Place your arms at your side with your palms facing upward.

  • Release all tension and allow the body to melt into the Earth. Remain here for at least a minute and then come back into a seated position.

Wake Up Wonderfully

You can choose to finish your flow with Shavasana or the same way as you started by swinging the arms outward and then down to collect and draw in extra energy. Again, avoid falling for the antics of that snooze button and do yourself a fabulous favor. Start your day right and set a powerful and positive tone for whatever life brings your way.

Silvia Rodrigues

Silvia Rodrigues is a Yoga Instructor, Graphic Designer and artist who is currently completing her 500-hour Yoga Teacher Certification Course. She is a Portuguese native who was raised in Santa Cruz, California but decided to go back to her roots and is now enjoying life in the beautiful town of Cascais, Portugal. Silvia believes in keeping the body fit by staying active... Read More

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