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Yoga to Ease Into Your 7 Yoga Poses to Ease Into Your Day EASY SEATED TWIST (BHARADVAJASANA) The perfect wake-up pose because it lengthens and opens your back/spine, hips, outer thighs, shoulders and chest. EYE OF THE NEEDLE Additionally, this pose helps improve digestion and relieves back pain. (SUCIRANDHRASANA) A great position to help gently greet your STEPS TO TAKE: hips in the morning. Begin in a seated position with arms resting at your sides. Take the right hand to the STEPS TO TAKE: ground and place it behind your sacrum (butt The most gentle option is to bend the knee bone). Rest your left hand on your right of the bottom leg but keep the sole of the knee. When you take a deep inhale, lengthen foot on the floor. If you would like to feel a your spine by sitting straight and tall. On deeper stretch, reach through the hole your exhale, use your hands to twist the created by your leg resting on your knee torso to the right. Breathe deeply for 5-10 and grab your thigh and draw your thigh breaths. Untwist and repeat on the other toward your chest (see image). Take 5-10 side. deep breaths, switch legs, and repeat. CAT COW (BITILASANA MARJARYASANA) A gentle massage for your spine. This pose helps expand your lungs to full capacity to take on the day. STEPS TO TAKE: Starting on all fours (hands evenly placed under shoulders and knees directly under hips), inhale deeply and look up with an arched spine. Roll your shoulders away from your ears for cow. When you exhale, press the floor away with your hands and knees, round you spine like an angry cat. Repeat this with 5-10 deep breaths. 7 Yoga Poses to Ease Into Your Day DOWNWARD DOG (ADHO MUKHA SHVANASANA) A foundational active pose that helps to calm you down. This pose stretches your legs, spine and shoulders. STEPS TO TAKE: Position your body on all fours, aligning your knees slightly behind hips with hands shoulder-width apart and fingers spread extra wide. Press your hands down into the mat and gently tuck your toes under while straighten your legs (the goal is to have your heels touch the mat (with lots of practice). This should be done on the exhale. Repeat your inhales and exhales (deeply). You can try paddling your feet up and down or moving your hips side to side when you start out to stretch and prepare. CAMEL POSE LUNGE POSE (USTRASANA) (ANJANEYASANA) This pose is a true heart opener by opening up Another heart opening pose to help gather energy your chest to increase lung capacity which allows for the day ahead. you to breathe more deeply (and helps control your emotions and energy levels). STEPS TO TAKE: From the kneeling position of Camel Pose, step STEPS TO TAKE: Start out in a kneeling your right foot forward to the inside of your right position (high) with your hips directly under your hand and keep your left knee on the mat. Lean knees and weight evenly distributed and forward into the right bent knee, slightly extending supported by your shins. Tuck your toes and the left knee that is rooted to the ground forward. place your palms on your sacrum and draw your Raise your hands in prayer position (with index elbows together so that they aren’t winging out. fingers extended) above your head or goal post Look up towards to the ceiling while lifting your your arms to feel a deeper chest/heart opening chest upwards. Keep your thighs rotating while you slightly arch your back and heart upward inwards and pull your shoulder blades together. and out. Breathe deeply. Repeat on other side. When you are comfortable, release each of your hands from your sacrum to your heels and arch your back. Tip your head back to keep the entire spine extended (skip if this feels uncomfortable). Hold for 5-10 breaths. HALF MOON POSE (ARDHA CHANDRASANA) An energy boosting pose to make your day glow. STEPS TO TAKE: Spring from the lunge pose to half-moon pose (feel free to use yoga block or step stool for additional support). Keep the leg lifted and arm strong with the foot strongly rooted to the ground. Focus on rotating your chest toward the ceiling. As you build strength, the leg that is raised will be able to reach higher and you will feel the energy from your limbs. Take a few deep breaths and repeat on both sides..
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