Are you needing an energy boost this morning? Something to work out the kinks in the body, while also getting your muscles to wake up. Try out these 5 poses (with a mini flow).

These are a bit more beginner to intermediate in nature. And no props are required.

1. Reclined Butterfly – Lay down on your back. Bring the soles to touch and the knees fall apart. Shrug the shoulders down. Bring the hands to the belly or outside. Inhaling and exhaling through the nose as you hold here for a moment.

2. Bridge Pose – Bend the knees and bring the feet to the floor, hip width distance apart. Push into the heels to squeeze and lift the seat. Hug through the thighs. Soften the neck. Arms at the sides. Control as you lower down. Lift the feet up, keeping knees bent and shins parallel to the floor. Places hands on the upper thighs. Curl head and shoulders up. Feel the thighs pressing into the hands. Lower feet and lift to bridge again. Cycling through these two for a few rounds.

3. Forearm Cat/Cow – Come up to table top. Then lower to forearms, with elbows under the shoulders and hips over the knees. Inhale to lift the gaze and tailbone. Exhale to round and contract. Move in and out a few times. Getting more into the mid and upper back with this variation.

4. Easy Twist  and Pyramid – Come to down dog, kick the left leg up and step it through between the hands. Keep the left knee bent and right hand down. Reaching the left hand up to the sky, opening the chest to the left. Lower the hand. Stay lifted, pushing into left foot and straighten the front leg. Flexing the front foot if it feels good. Repeat through a few rounds. Then switch sides.

Repeat other side

5. Child’s Pose – Bring the big toes together, and knees as wide as feels good. Press the hips to the heels. Lower the forehead to the mat. Fold down. Slowing down the breath as you hold.

These poses come from a quick 10 minute morning flow on my channel.



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