Start your day with this morning sequence to get your energy moving and prepare your mind, body and heart for a new day. The mornings are a golden moment for practicing yoga, and this time of year I like to begin my mornings outdoors. However the best thing about this sequence is that there are no excuses - it suits even the "lazy mornings" since it can be done in bed as well!
Instead of hitting that snooze button one more time, rise and shine to this gentle sequence that takes no longer than five minutes. Enjoy!
1. Come into a comfortable seated position, resting the hands on the knees. Option to sit up on a blanket or pillow. Exhale to lower the chin towards the chest. Inhale to begin to roll the right ear towards the shoulder, exhale chin to chest. Inhale to roll the left ear to left shoulder, exhale lower chin to chest. Allow the breath to lead the movement. Rolling the head side to side, for 6 breaths. Optional to begin to do full head circles if that feels okay in the neck. Reversing the direction before returning to center.
2. Inhale to raise the right arm, exhale to lower down the left hand by your side and lean the weight into the left hand. Rotate the chest open by gazing towards the sky and breathe into the right side body. Three deep breaths before leaning over to the other side.
3. Inhale to extend the arms up above the head, palms meet. Exhale twist right hand to left knee, left hand behind you to support you and gaze back. Inhale through center, raise the arms and reach through the fingertips, exhale twist to the right, left hand on right knee. Moving side to side with the breath, 3 times to each side.
4. Bend the elbows in height with the shoulders with the palms facing forwards. Inhale to open the chest and lift the gaze, exhale to round the back and lower chin to chest, forearms meet. Five breaths, as you arch and round your back to create greater circulation along the spine.
5. Extend the legs out to the sides, bend the knees if you need to. Either remain seated or begin to lower down into a forward fold. Finding your edge wherever that might be this morning. Awaken the body gently with loving kindness and embrace what is, even limits and tightness. Try to avoid any harsh orders or reaching for results right now and remain here for five deep breaths.
Slowly begin to walk the hands over to the left, folding the upper body over the left leg. Maybe shaking out the head gently, letting go of any tension or stress. You can sway side to side if that feels good, five deep breaths before beginning to move over towards the right leg.
6. Return to a comfortable seated position, hands on knees with the palms turned up towards the sky. Close the eyes and notice any sensations in the body and in the mind and observe your breath. Feel the sensations of the ribcage expanding in all directions as you breathe, forwards, backwards and to the sides. To center your mind count your breaths, 10 long deep breaths to clear the mind like a blank sheet of paper for your new day. This is an ideal state to set an intention as well, how do you want to feel today? What energy state do you wish to be in?
For example, I intend to make someone smile today, or I intend to listen to my own inner voice, or I intend to be kind in words and actions, I intend to be calm...
Have a great day,
Namaste!
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