Yoga
is the perfect way to energize your mornings and revitalize your
tired, groggy body. It’s not as intense as a full-on cardio
workout, and can actually help with digestion and revving up your
metabolism. Here are the best beginner friendly yoga moves to try in
the AM.
1.
Standing forward fold
this
can be your first move. stand with your feed hip distance apart
slightly bending your knees and gently folding forward with a relaxed
neck, and weigh centered in the middle of each foot.
2.
Child’s pose
This
is a very simple pose that’s adaptable for all levels. Kneel and
bring your chest down onto your thighs so your forehead touches the
floor, lengthening arms to either side or stacking them under the
forehead. Breath in slowly and let the ribs widen. As you exhale sink
the buttocks back towards the heels, stretching your back.
3.
Happy baby
Start
on your back, resting you head either on a pillow or on the ground.
Gently draw your knees into your chest, grabbing the outer edges of
your feet and sticking elbows inside knees. Pull on your feet lightly
as knees drop to each side of your torso.
4.
Cat to cow
Starting
on all fours with hands under shoulders and knees under hips, drop
your belly and arch your spine, lifting your chest and lifting your
tailbone as you inhale. When you exhale, curve your spine into the
opposite position pressing the floor away, like an angry cat.
5.
Downward dog
Place
your palms on the mat or ground a bit wider than shoulder width,
tucking the toes as your lift hips high into the air. The chest
should move backwards the thighs while the arms remain straight and
head strays relaxed. Roll your shoulder away from the knees, and keep
hips high to keep your soles on the ground and get the full stretch.
6.
Locust Pose
This
is a backbend variation which strengthens your lower back and legs
while lengthening the spine and opening your chest. Lie on your
stomach with arms by your sides, palms up. Lite your arms, legs,
upper body, and head actively, holding for 45 seconds before you
release.
7.
Twisted chair
This
pose increases circulation and the twisting motion wakes up your
internal organs, helping you digest. Stand with feet and legs
together, bending knees and sinking hips into a squat position with
palms in front of chest. Rotate the spine and bring right elbow to
left knee with chest lifted.
8.
Camel pose
This
pose opens up your chest and increases lung capacity, helping you
take those mindful deep breaths that let you keep your cool. Start
kneeling high with hips over knees, with weight pressed into shins
and the tops of feet. Tuck your toes and place your hands on your
sacrum, lifting the chest as your release hands to your heels and
arch the spine.
9.
Seated twist
This
is a foundational intro the spinal twist, and is done cross legged
rather than lying down. It can even be done on your bed. In a seated
position, take a deep breath and exhale, turning so your right hand
is brought to your left knee, looking behind you. Inhale and switch,
exhaling on the other side.
10.
Crescent lunge
This
is a fantastic hip opener that also happens to get your heart rate
up. Starting in downward dog, step your right foot between your
hands. Lower your hips into a lunge-like position, shifting weight on
to the ball of the back foot with hips squared and arms reaching
towards the ceiling.
11.
Plow pose
This
inversion might take some time to work up to, but it maximizes your
circulation and promotes endorphins to flow out through your body,
which helps on groggy mornings. Lie on your back with legs up in the
air towards the ceiling. Anchoring arms with palm down, press into
your hands and lift your legs over the head. Bring hands to your back
if support is needed.
12.
Spinal twist
Lie
on your back with both knees in towards the chest. Holding one knee
into the chest, let the other leg straighten out in the floor. Bring
the bent knee across the body but keep your shoulder blades on the
floor. Turn head to look over should for a total twist. Complete on
the other side.
13.
Triangle pose
Standing,
widen your leg stand to the length of a leg. Take your right foot out
to the side, aligning the heel with the center arch of the other
foot. Take arms parallel to the ground and reach out to the right
side keeping legs straight and engaged. Torso lengthens and the chest
open up.
14.
Wide leg forward fold
This
forward fold might feel better to some than the non-wide legged
variation. It lengthens your spine while gloriously stretching your
hamstrings and allowing for some inversion action to shine through.
15.
Eagle pose
Start standing with bent knees. Lift your right leg up and around the standing leg, hooking the ankle and foot behind the calf of the other leg. Sink your hips down and back into a squat like position, crossing the arms at elbows, and keeping wrists in front of the chest. Shake out legs after you release.
