Do you feel rushed in the morning, and no time to get some yoga in? You don’t need a lot of time to make a big impact in your mood and energy each day.
Set 10 minutes aside, whether it’s setting your alarm that much sooner or giving up some scrolling, and try these 7 poses to stretch and strengthen.
1. Crescent Side Stretch – Stand at the top of the mat. Ground into the feet, as you reach the arms overhead. Grab the right wrist with the left hand. Inhale to lengthen, exhale to bend to the left. Keep the right shoulder drawing back. Inhale up. Switch clasp. Repeat to other side.
2. Forward Fold – Interlace the hands behind the back. Roll the shoulders down. Inhale lift and lengthen. Exhale to hinge and fold forward. Reach the knuckles up and over. Bend your knees as much as necessary. Try to also bend into the elbows a bit. Hold for a few breaths. Stay in the forward fold, releasing fingertips down to the mat.
3. Runner’s Lunge – Step the left foot back. Keep the back knee lifted and fingers down. Add a little rock back and forth here. To add a wrist stretch in, turn the fingers back and bring palms flat to the floor.
4. Half Split – Drop the back knee to the mat. Keep the hips square to the front of the mat. Straighten the right leg, curling the toes up. Try to keep the fingertips down as you lift the heels of the palm up.
5. Quad Stretch – Bend back into the right knee, bringing it over the heel. Bend the left knee, kicking the foot up. Maybe reaching back with the right hand to clasp hold of the foot. See if you can pull it in towards you. Keep the hips low. Roll the right shoulder back.
6. Puppy Pose – Come to table top. Keep the hips over the knees. Walk your hands out in front until you can lower the forehead to the mat. Melt the chest down.
Step the left foot forward and repeat 3 through 5 on the other side. Finishing with another puppy pose or downward dog.
7. Star Pose – This one is similar to Butterfly pose, but set up with the feet about six inches or so apart and the heels a ways away from you. Let the knees fall out to the sides. Fold over the legs, allowing your spine to round naturally. Hold this pose for several breaths, with minimal tension and effort.
Want to just roll out your mat and press play, click the video below.