If you are feeling sluggish in the morning, what you really need to do is get up and get moving.
This short sequence will work your muscles, practice balance, stretch your body and boost your energy for the day ahead.
This dynamic practice is a bit more intermediate in nature and requires no props.
1. Side Bend – Stand at the back of your mat. With the feet hip width apart. Palms shining forward. Crown reaching up. Close the eyes and take a moment to check in. Extend the arms up overhead. Interlacing the fingers together and pointing the index fingers up. Inhale the arms over to the left and the hips to the right. Repeat to the other side.
2. Flow – Inhale the arms up overhead. Exhale to fold forward. Inhale to half lift. Exhale to fold. Walk the hands forward to plank, hold here. Tap the knees down, lift up. Repeat 3 times. Exhale back to downward dog.
3. Balance – Kick the right leg up. Step the right foot through between the hands. Feet hip width distance apart. Lift up to high lunge. Bring the hands to the heart. Stand on the right leg, bringing the left knee forward and up. Flex the left foot, and then kick it forward extending out. Then swing the left leg back and hinge the upper body forward in Warrior 3. Bending the standing leg a few times.
Take a flow and repeat 2 and 3 through.
4. Warrior 2 – From the flow again, step the right foot through. Spin the left foot down, parallel to the shorter edge of the mat. Push in to the feet and lift up. Reach the arms out. Inhale to lift up and straighten the legs, reach hands over head. Exhale to bend the knee and return to Warrior 2. Repeat 3 times. Then bring the right elbow down to the thigh, reaching left arm up and over. Leaning back, rotating chest.
Repeat on other side.
5. Wide Legged Fold – Turn to the long side of the mat. Take the feet wide, parallel to the short edges of the mat. Inhale to lengthen through the spine. Exhale to hinge at the hips and fold down. Keep the shoulders away from the ears. Bring the hands down. Bend into the right knee, keeping the left leg straight. Then to the other side.
6. Reverse Table Top – Lower down to a seat. With the legs and feet hip width distance apart in front of you. With feet flat to floor. Bring the hands behind you, shoulder width apart. Spread the fingers wide. Push into the floor, squeeze through the seat and lift the hips up. Hold, opening the shoulders. Then lower down.
7. Spinal Twist – Come down onto the back. Hug the right knee in to the chest. Use the left hand to guide it over to the left side. Open the right arm out to the side. After a few breaths come to center, and repeat to the other side.
These poses and short flows stem from a 15 minute morning power flow I shared recently. Practice with me in the video below.
Kassandra
