A simple gentle stretch routine is guaranteed to be the best way to start your day.
These poses will take just about 10 minutes and leave you feeling great in your body and ready to take on whatever lays ahead for you.
No props are required, just roll out a mat.
1. Leg Stretch – Lower down on your back, with knees bent and feet on the floor. Arms down at sides. Shoulders shrugging down. Feel the lower back push down into the mat for a little bit of core engagement. Keep this as you hug the right knee into the chest. Extending the left leg out, pressing heel into the floor. Make some circles with the right ankle.
2. Gentle Twist – Cross the right thigh over to the left. Stacking the right hip over the left. Reach the right arm out to the side. Pushing the right shoulder blade into the mat.
Repeat 1 and 2 through on the other side.
3. Bridge – Bring both feet back to the floor, hip width distance apart. Push feet into the floor to lift the hips off the floor. Lengthening thighs away. Squeezing through the inner thighs. Relax the neck and jaw. Hold for a couple of breaths. Exhale to roll down slowly.
4. Reclined Pigeon – Cross the right ankle over top of the left knee. Push the right knee and thigh away. Reach through and pull the left knee in towards you. Maybe rocking side to side. Relax the head and shoulders, using as little arm strength. Lower the legs and repeat on the other side.
5. Downward Dog – Rock up and flip over on to the knees. Hands shoulder width distance apart at top of the mat. Step the feet back, hip width distance apart. Lift hips up and back, keeping a generous bend in the knees, Press the chest to the thighs. Let head hang heavy. Push into the fingertips and knuckles. Alternate bending one knee and pushing into the other heel.
6. Cobra – Lower to the belly, with legs extended back. Bring hands to side of the chest. Push the palms into the mat. Reach the tailbone towards the heels. Lift up through the chest, heart shining forward. Keeping elbows in. Repeat a few times if you like.
7. Child’s Pose – Press back. Bringing big toes together and knees as wide as comfortable. Press the hips to the heels. Walk the hands forward, and bringing the forehead to the mat.
These 7 poses make up a 10 minute morning practice I shared recently. Prefer to be guided through your practice, give it a try below.
Kassandra
