Morning Yoga Stretches

Even with the best intentions and habits, we can wake up from a night’s sleep feeling sore & stiff.  Perhaps, it’s an old pillow we need to say goodbye to, or sleep positions that if we were awake, we would never hold for 8 hours. Whatever the case, here are 5 stretches that you can do in the morning to shake off those morning aches and embrace the day.

• Knees to Chest - Upon waking, come on to your back and draw your knees in toward your chest.  You can hold on gently behind your thighs. Gently rock side to side and allow the back to sink into the bed.  Take a few full breaths. 
• Pelvic Tilt - Let the soles of your feet rest on the bed with your legs bent.  Inhale through your nose, and as you exhale, gently draw your belly button toward your spine, tilting the pelvis under.  This will also feel like the low back is coming in contact with the bed.  Repeat with your breath 6-10 times. Gently roll to one side and press yourself up to a seated position.
• Cat & Cow - come down to the floor on hands and knees, making a table with your body (shoulders over your wrists, and hips over your knees).  Inhale and gently arch the back and extend your sternum forward, exhale and round the back, drawing the belly toward the spine.  Continue with your breath 6-10 times.
• Spinal Balance - From hands & knees position, inhale and extend your right arm and left left away from your center. As you exhale, bring your arm & leg back to the floor. Repeat, switching sides. Try to keep your gaze toward the floor, keeping the neck in a neutral position. Repeat 6 times on each side and rest back to Child’s Pose.
• Sunflowers - Come to a standing position with your feet wider than shoulder width apart. Inhale and lift your arms overhead, exhale as you bend your knees and hinge the upper body forward, bringing the arms down with you.  Continue with your breath for 6-8 times. If you’re used to a more active yoga practice, instead of Sunflowers, you might try Sun Salutations (we call them Full Flows in my classes) where you’re moving through a series of poses at a comfortable pace.

Before you get going on your day, finish with at least a few minutes of stillness - either seated or lying down. Try to let your thoughts and plans for the day just set aside for this time.  Focus on your breath and let the mind & body rest.