Try starting your day with a short morning yoga session. Morning yoga helps to stretch and strengthen muscles, which improves blood circulation and activates the nervous system, making you feel more energetic and ready to face the challenges of the day. In addition, morning yoga promotes concentration and mental clarity. When you start your day with a calm and focused exercise, your mind is more alert and you are better able to direct your attention to the day's tasks.
Gentle morning yoga of 5 asanas
This five-asana short yoga practice is designed to gently wake up your body and mind for the new day. Remember to listen to your own body and proceed calmly, respecting your own limits. Do not move if you feel pain. You only need a yoga mat for practice!
Let's start the exercise with the cat-cow stretch . Get into a squat position, knees under your hips and hands shoulder-width apart. Inhale through the nose and arch the back into a slouch, lifting the head and chest towards the ceiling, while the tailbone rises higher - the position resembles the arched back of a cow. Exhale through the nose and round the back, bringing the chin towards the chest and the tailbone towards the floor. Imagine pushing up from between your shoulder blades - this is cat pose. Continue these movements in time with your breathing for a few deep breaths, feel the wonderful movement in your spine and let your body gently wake up.
Next we move on to downward facing dog . Rise from a squat position, lifting your knees off the floor and pushing your hips toward the ceiling, straightening your legs. The soles of your feet can be slightly off the floor or you can try to bring your heels to the floor, listening to your body's sensations. If necessary, the knees can be slightly bent. The hands are shoulder-width apart, fingers spread to support the movement, the upper back is strong and supports the position. This pose stretches the spine, legs and arms, so take a deep breath and let your body stretch in peace. You can also calmly pedal your heels alternately towards the floor, feeling the stretch in your hamstrings.
Third, we move to the cobra . Land on your stomach, hands on either side of your chest close to your body, elbows bent. Inhale and slowly lift your upper body off the floor, using your back muscles and supporting arms. Keep your shoulders relaxed and down, and look forward or slightly up. This position opens the chest and stretches the stomach and spine. Remember to breathe calmly and hold the position for a few breaths to feel the opening.
The fourth asana is the child's resting pose . Start in a squat position with your knees hip-width apart and your hands directly under your shoulders. Take a few deep breaths and focus on calming your breathing. Bring your big toes together and open your knees as wide as feels comfortable. Slowly lower your hips back toward your heels. If you feel pain or discomfort in your knees or hips, place a soft pillow or blanket under your knees for support. Extend your upper body forward and lower your forehead to the floor. You can spread your arms forward, palms facing the floor, or you can bring your arms to the sides of your body, palms up. Choose the hand position that feels most relaxing. Breathe deeply through your nose and let your body relax with each exhalation. Feel your back and pelvis stretch and relax. Keep your eyes closed if it helps you relax. You can stay in child's pose for a few breaths or longer, listening to your body's needs.
We end the exercise in savasana , i.e. the dead man's pose. Lie on your back with your feet slightly apart and your arms by your side, palms up. Close your eyes and breathe deeply, allowing your body and mind to calm down. This position offers the perfect moment for relaxation and recovery, allowing you to feel the effects of the exercise in your body. If you want, you can cover yourself under a blanket during the final relaxation (however, be careful not to fall asleep if you're heading to work after the workout!)
Remember that there is no right or wrong way in yoga, but the most important thing is to listen to your body and progress at your own pace. Be kind to yourself and give yourself permission to enjoy this moment. This small moment in the morning can become an important part of your daily routine, bringing peace and balance to your day.
Namaste.