Starting your day with yoga: A daily routine that will transform your life
Do you know what separates successful people from others? What if I told you that there was one thing that successful people do every day, and others don’t? Would you want to know what it is? Before we begin talking about the life-changing power of yoga, let’s look at two groups of people: those who practice daily routines and those who don’t. Which group do you think has more drive, more success, and more happiness in their lives?
1) Sun Salutations
Sun Salutations are a great way to start your day. They are a series of exercises that help you get fit and improve your health. Plus, they make you feel fresh and energized for the day ahead. Sun Salutations are easy to do at home so don’t worry about going somewhere else first thing in the morning. Now, before you start, you should always stretch before doing any excercise. This is especially important when it comes to exercises like Sun Salutations because they are not only good for your health but also increase your flexibility which improves over time. There is no right or wrong way to do these exercises so just have fun with them.
2) Forward Bend
When you first wake up in the morning, your body is likely stiff from sleep. A simple forward bend can help loosen you up and get the blood flowing to your brain. As you exhale, let your head drop toward your knees and feel the stretch in your back and hamstrings. On each inhale, lengthen your spine and on each exhale, fold a little deeper. After seven deep breaths in this position, you’ll start to feel more fit and fresh for the day ahead.
The key to a good morning stretch is to breathe deeply and steadily throughout. Breathing correctly while stretching and meditating can help ease tension, prevent injuries you for your day ahead. If you’re in pain or feeling stressed during a morning stretch, try breathing in through your nose to a count of seven, holding for another seven counts and then exhaling through pursed lips for another seven counts. Continue for about three minutes before moving on to your next pose.
3) Child’s Pose
Child’s Pose is a restorative pose that can be done at any time of day. It helps to lengthen the spine, release tension in the back and shoulders, and calm the mind.
To begin, come to a kneeling position with your knees hip-width apart and your big toes touching. Sit back on your heels and then slowly walk your hands out in front of you, lowering your torso down to the ground. Rest your forehead on the mat and let your arms extend out in front of you, palms facing up. Breathe deeply and hold for up to five minutes.
4) Backbend
Start your day by doing a backbend! This simple pose will open up your chest and help to lengthen your spine. Plus, it’s a great way to get energized for the day ahead. Here’s how to do it sit on the floor with your legs stretched out in front of you. Interlace your fingers behind you, then use them as leverage to lift yourself off of the ground into a backbend. Press your palms together behind you and pull your shoulder blades together. Stay here for five breaths or more if desired before coming down gently.
Another one of my favorite backbends is a simple inversion called Dolphin. This pose can be done on a wall or even on a tree branch if you’re outside. To begin, lie down on your belly and place your forearms against a wall or other flat surface. Press yourself up into a handstand position by walking your feet up along the wall until you’re balanced. Your lower legs should be completely vertical and parallel to each other, so make sure they stay there! Hold for five breaths before coming down gently and using those same steps to repeat.
5) Cobra Pose
The cobra pose stretches and opens up your upper back, shoulders and chest while also strengthening abdominal muscles. Not only does it release tension in these areas but by practicing it regularly you’ll be able to keep yourself flexible as you age. The muscles involved in cobra pose are those used during arm balances and backbends so working them out often will increase flexibility across your entire body. It’s a good pose to incorporate into any yoga class or a great one to practice on its own when you’re short on time but still want to feel recharged after getting out of bed.
To get into a cobra pose, begin by lying on your stomach and then place your hands under your shoulders with palms facing down. Then push off of both hands and straighten up to raise yourself onto your toes and feel a stretch through your chest, arms and upper back. Breathe deeply in this position for 3-5 breaths before lowering yourself down again. The more you practice, the longer you’ll be able to hold it but do what is comfortable for you at first so you don’t hurt yourself. You can also gradually work up to placing one foot against a wall or bolster for added support as you hold it.
6) Warrior One
Warrior One is a powerful standing pose that strengthens and lengthens the muscles in the legs, back, and arms. It also helps to open up the hips and chest, and can be helpful in relieving stress. To get into Warrior One, start in Mountain Pose. From there, step your left foot back about four feet, and then turn your left foot so it’s pointing out at a 45-degree angle. Bend your right knee so it’s directly over your right ankle, and then reach your arms up overhead. Gaze forward, and hold the pose for about 30 seconds to one minute.
7) Tree Pose
Tree pose is a great way to start your day. It helps to center your mind and body, while also getting you ready for the challenges ahead. Plus, it’s a great way to get some gentle stretching in before starting your day. Here’s how to do it Start by standing tall with your feet together. Place your hands on your hips or hold them behind you if they are stiff. Bring one foot back so that the heel is close to the other leg’s knee or thigh (the toes of both feet should be touching). Then, slowly lean into this side until you feel a stretch through your front leg, then hold this position for 10 deep breaths (or more if needed). Repeat on the other side.
