Now that you've started to wake up a bit more, continue your morning yoga routine by centering yourself with this yoga pose that helps increase strength and awareness.
How to:
• Stand up straight with your hips tucked underneath you, feet together.
• Let your arms hang at your sides.
• Spread out your toes and feel the floor beneath you with all four corners of your feet.
• Reach your arms above your head and stretch one arm toward the ceiling and repeat with the other arm.
• Repeat three times for both arms.
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Yoga Pose No. 4: Downward Dog
Yoga poses that put your heart above your head encourage blood flow throughout the body, which leads to increased energy, making this the perfect morning yoga pose. Downward dog is also a great shoulder stretch for anyone who sits at a desk all day or carries stress in their shoulders.
How to:
• Start on your hands and knees. Hands should be shoulder-distance apart with palms flat on the floor.
• Bend your knees, engage your abs and pull yourself back into what looks like an inverted V. Feet should be shoulder-distance apart.
• Try to reach your heels to the floor and your butt up toward the ceiling.
• Relax your neck and body, then do it again for about a minute.
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Yoga Pose No. 5: Seated Forward Bend
This yoga pose gives you a deep stretch in the spine, and allows you to calm your central nervous system when you pair it with deep breaths -- a great antidote to frazzled mornings. This pose also gently nurses any lower back pain.
How to:
• From downward dog, come back down to your hands and knees and sit on your butt.
• Stretch your legs out in front of you.
• Hinge forward from your hips reaching for your calves or toes. Bend your knees slightly -- if you're doing this in the morning, you're likely a bit tight.
• Release your neck so your head hangs.
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Yoga Pose No. 6: Reclined Spinal Twist
To continue lengthening and realigning your spine, try this yoga pose. This yoga stretch will also help any lower back pain as well.
How to:
• Lay flat on your back and bring both knees into your chest.
• Hold your left knee into your chest leaving your right leg straight on the floor.
• Take a deep breath and bring your bent knee across your body toward the opposite side of the mat. Keep your shoulder blades on the floor.
• Look over your left shoulder.
• Hold for 45 seconds.
• Bring both knees into your chest and repeat on the opposite side.
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Yoga Pose No. 7: Child's Pose
Child's pose is a resting position, so really take this time to focus on everything you're grateful for in your life, recommends Fowler. Before you do your final stretch, take a few moments to think positively about your day ahead. It will set the tone for the rest of the day.
How to:
• Sit with your legs crossed, eyes closed and think about what you want to accomplish today. "I wake up every morning and do my empowering questions," says Fowler. "I ask myself questions [like], 'What do I need to get done?' and 'What is my goal?' Every day I can be distracted, but I need to remind myself of this," she says.
• To get into your final pose, kneel on the floor with your knees together and sit back on your heels.
• Bend forward, resting your upper body on your thighs.
• Bring your arms alongside your body.
• Let your forehead rest on the floor.
• Hold for 45 seconds.
Now that you feel energized and you've come to a close in your morning yoga routine, go forth and prosper. Namaste.
If you're like most of us, you probably find your morning motivation at the bottom of a coffee cup. While coffee is life (you didn't really think we'd make you give that up, did you?), it's not necessarily the only way to kick-start a productive day. In fact, all you really need is your body and a few yoga stretches to perk you up.
While yoga is often associated with relaxation, there are several yoga poses that can help wake up your central nervous system, and give your body a natural energy boost. "Yoga gets your body moving in such a way that you feel alive and energetic," says Kimberly Fowler, author of "The No Om Zone," and owner of YAS Fitness Centers. "Personally, no other form of exercise makes me feel this way."
The best part? This gentle yoga routine takes less than 10 minutes to complete, so they're perfect to add to your morning routine (and won't have you running late).
No more namast-aying in bed and pressing the snooze button. Instead, kick off your day with these energizing yoga stretches.
