Do you want to wake up & feel energized?

These are my TOP 8 Yoga poses to get you moving for the day (no yoga experience requiered!)

Practicing yoga first thing in the morning is a great way to set you up for a day full of productivity and also positivity! It’s the best method to cultivate the habit of rolling out your  mat every day, resulting in a consistent routine. And quess what? The more you practice yoga on a daily basis, the more results it will offer for you. It’s just that simple!

You don’t need any props for this class.

These poses are a collection from my most recent video on YouTube. CLICK on the video at the end of this blog post if you would like to take the full 10 minute practice alongside with me.

1. Child’s Pose

For a wide legged child’s pose variation take your knee’s out as wide as the mat. Next walk your hands forward and fold down. Let your forehead rest on the mat and take three deep breaths here.

2. Thread the Needle

Reach your left arm all the way up, twisting to the right. Then exhale and thread your left arm underneath you, bringing your shoulder and your ear to the floor. The right hand can push into the floor in front of your head.

To come out push into the right hand and then do the second side! 

 

3. & 4. Cat / Cow

Fingertips spread wide, your middle and index finger point to the top of the mat. Curl your toes under as you inhale to look in front of you (don’t look up and risk hurting your cervical spine!), broaden across the chest. Exhale round in the spine; let your head drop with the back of the neck long.

Do this 3-5 times.

5. Downward-Facing Dog

From all fours, press back into your version of downward facing dog. Your knees can be bend or straight. Focus on really sending your chest to your thigh bones. If you want you can slowly lower one heel to the ground and then the other, pedalling through the legs, feeling a nice hamstring & calf stretch.

6. Low Lunge

Step the right foot in between your hands. Left knee comes to the ground, stretching into the psoas (a muscle located at the front of the thigh, which we use when walking or running). Inhale reach the arms up or place them on your thigh. Let your hips sink down slightly until you feel a good stretch. 

Breathe here and then switch sides.

7. Runner’s Stretch

Hands come back to the mat to frame the foot. Shift your weight back on to your back left shin, as you straighten the right leg & flex the foot. Pull the right hip back so the hips are square, Inhale find length and exhale fold, but keep length in the spine.

Take 4-5 slow breaths. Don’t forget to do the second side!

8. Forward Fold

From Downward Dog walk your feet to the top of the mat for a ragdoll fold, knees deeply bend, your belly can rest on your thighs. Option to interlace the hands behind the nape of your neck and let the weight of your palms add a gentle traction here. 

If you have trouble timing the poses yourself, take the full 10 min practice together with me. It’s just so much easier when you’re being guided by someone, making it much more enjoyable!

Thank you so much for practicing with me. If you enjoyed the poses and the video, please remember to subscribe to my YouTube Channel.

Namaste,
Kim

 

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