As we find ourselves in the middle of spring and finally being treated to some warmer days, the yoga faculty at The Studio Kiama have compiled this quick morning flow to wake up your body this spring.
Flow with us.
Childs Pose - Balasana
Starting in child’s pose is a gentle call to reconnect with the breath, wake up the hips, thighs and lower back.
To come into this pose, kneel on the mat and sit back on your heels. Walk your hands forward as you take your body towards the floor, directing your sit bones toward your heels. Rest your forehead on the floor. For a deeper stretch in the hips, you can take the knees wide. Keep your hands far forward and lift elbows off the ground. Remain here for 10 deep breaths.
Cat Cow - Marjaiasana
Cat cow is a great way to bring some movement back into the body and awaken the spine after a long night of sleep.
Start in table top position, on all fours. Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling. As you exhale, draw your belly to your spine and cat round your back toward the ceiling. Repeat this movement 6 times.
Thread the Needle - Urdhva Mukha Pasasana
Thread the needle is a stretch that opens up the shoulders and releases tension that is commonly held in the upper back and neck. It also incorporates a gentle spinal twist, which is great for loosening the lower back.
Start in tabletop position. Inhale to reach and open the right arm towards the ceiling. On the exhale, slide your right arm underneath your left arm with your palm facing up. Let your right shoulder come all the way down to the mat. Rest your right ear and cheek on the mat, then gaze toward your left. Stay here for 5 breaths. Repeat to the other side.
Downward Dog - Adho Mukha Svanasana
A classic yoga pose to strengthen the upper body, elongate the spine and a nice stretch for the hamstrings and calves. In this inversion your head is lower than your heart bringing fresh oxygen to the brain to help you wake up.
Come onto your hands and knees, with your hands a little in front of your shoulders and knees directly below your hips. Tuck your toes under and lift your hips into the air, coming into an upside down V-shape. Take the chest towards your thighs as you lift your sit bones towards the ceiling. Legs can be straight, or take a small bend at the knees to keep the back flat. Take your time to settle into this pose, pedal through your feet to bring some movement and energy into your legs and hips. Then come to stillness. Hold here for 5 deep breaths.
Low lunge - Anjaneyasana
A great pose to open up through the hip flexors, especially if you are about to spend a long day sitting at a desk. This pose also helps improve your balance and stability which builds mental focus.
From downward dog, step the right foot in-between the hands. Bring fingertips to the floor and inhale to open up through the chest. Sink the hips forward. Keep the front knee stacked directly above the ankle. Actively draw the front knee and back knee towards each other. Hold for 3 deep breaths. Repeat to the other side.
Seated Spinal Twist – Ardha Matsyendrasana
Seated spinal twist is a restorative yoga pose that will massage internal organs and stimulate your digestive system before eating breakfast. It also assists spinal mobility and reduces stiffness.
Start in Sukhasana (cross legs). Cross your right knee on top of your left, bringing your feet alongside your hips. Lift your right knee up and place the soul of your foot on the mat alongside the left knee. Take your right hand to the floor alongside your right hip, and bring your left elbow to the outside of your right knee. Take the gaze over the right shoulder. As you inhale, lengthen the spine, as you exhale gently twist a bit more. Keep this breath and movement pattern for 3 deep breaths. Repeat to the other side.
If you're interested in trying yoga and based in the Kiama area, The Studio Kiama are offering a complimentary trial week to all our readers. Just use the code "Jentl" to get started.