Need a little help waking up in the morning? Even when you’re short on time before work or getting the kids up, a short yoga flow can help energize you for your day. Try these 4 simple yoga poses to warm up tight muscles in the morning, get blood flowing, and gently build strength to start your day off right!
Be sure to listen to your body and hold each pose for 3-5 breaths, depending on what feels best, and the amount of time you have. Perform exercises 2-4 with right leg forward, then return to exercise #1 and repeat on the left side.
Downward Facing Dog
- From forward fold, place palms on the ground shoulder distance apart, and step legs back behind you so body forms a “V”.
- Spread your fingers press firmly through your palms, and rotate your upper arms externally, keeping shoulders away from your ears. Press heels toward the floor and as you lift your hips toward the ceiling and keep core tight. Knees may be slightly bent if needed.
Revolved Crescent Lunge
- From downward facing dog, bring right foot forward and place it between your hands. Bend front knee and keep back leg straight, knee off of the ground. Look forward and lift chest slightly, keeping hands on the ground, and extend torso forward, stretching through the back.
- Keeping your right hand firmly planted, lift left arm off the ground, and rotate your upper body toward your left leg, extending arm toward the ceiling. Hold for 2-3 breaths, then return left hand to mat.
- Return back to a downdog position for 1-2 breaths.
- From downward facing dog, bring right foot forward and place it between your hands. Inhale, lifting upper body to a straight position and extending arms overhead with palms facing.
- Front knee should stay bent with back leg straight, and both toes should be pointed forward. Keep head and neck tall and tailbone reaching toward the floor, taking care not to arch your back excessively. Keep core pulled in tight and reach toward the ceiling.
- To release, drop hands back toward the floor and lower torso. Extend front foot back into a downward facing dog for 1-2 breaths, then release onto your hands and knees.
- Stand sideways on your mat, feet parallel and toes pointed forward, apart 4-5 feet apart. Then, turn your front foot forward so it faces the top of the mat. Turn back foot slightly in toward your body, hips still facing the side of your mat. Both legs should be straight.
- Engage your core and raise both arms out to your sides, parallel to the floor. Shift your weight slightly back into your back hip. Then shift ribcage slightly forward, reaching through your front arm.
- Exhale, then slowly lower your right arm toward the floor, bending at the hip.
- Place hand on your shin, ankle, or on the floor next to your ankle. You can also place your hand on a yoga block. Maintain a neural spine and a straight line from hand to hand as you reach toward the sky. If you can, turn your head toward the sky as well. If you have neck issues, look downward or straight ahead.
- To release, press through your heels and engage your core and glutes as you slowly lift back up to starting position and lower your arms. Repeat on the opposite side.
Feeling tight? Be sure to visit our yoga products page to find blocks, straps, and other props to help you improve your flexibility and practice!
Certified Personal Trainer & Nutrition Coach
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