10 Yoga Moves To Energize Your Morning
The sun salutation is a sequence of yoga moves to warm up the body. Start in mountain pose to begin, come into a forward bend with a straight back. Jump or step back into plank position and slowly bring your knees, chest, and chin to the ground (Try to move into Chaturanga if more advanced). Move into upward facing dog then push back into downward dog. Lunge or jump forward into mountain pose. Make sure to breath through the entire sequence and repeat three times.
Down dog split
After the sun salutation, move into downward facing dog and with a flexed foot, raise your right leg up behind as high as you can. Make sure to keep your core engaged and keep you shoulders pressed away from the floor. You should hold for about 30 seconds on each side. The down dog split opens up the hip, groan and thigh for a nice stretch.
Warrior two pose
Move to Warrior two pose. With your feet wide across the mat, keep your right foot facing forward and turn your left foot out so your left heel will be opposite your right arch. Bend your right knee to a 90-degree angle, keeping the left leg straight. Lift your arms to shoulder level and rest your gaze towards your right hand. Keep your core muscles engaged and hold for one minute. Repeat on other side. Warrior two pose stretches your legs, groans and chest and is said to relieve backaches and stimulate a healthy digestion.
From Warrior two, begin to straighten your bent leg, stacking your hips on top of each other. Slide your front arm down your leg as far as you can go and open your other arm towards the sky, reaching out through the fingertips. Hold this post for 1 minute on each side.This pose can also help relieve back pain, stress and improve digestion by stretching you hamstrings, groins and hips while also opening up the chest and shoulders.
Extended side angle
Move next into extended side angle by bending the right leg into a 90-degree angle as in Warrior two pose. Lower your right arm to the floor, placing your palm next to the inside arch of your right foot. Raise your left arm and look up. Hold for 1 minute on each side. Extended Side Angle stretches the side of your body and strengthens your legs while also improving strength, flexibility and posture.
Move into a push-up position and lower down onto your elbows and forearms. Stack your shoulders over your elbows and make sure to keep hips in line with your shoulders. Keep your body in a straight line and keep your neck and spine neutral. Hold for 30 seconds keeping a strong core throughout.The plank pose helps to tone the abdominal muscles while also strengthening the arms and spine.
Upward facing dog
Moving back into push-up position, move your hips down toward the floor while your head lifts upright and your chest rises. Straighten your arms and lift your thighs a few inches off the floor. Hold for one minute. This pose helps to strength the spine, arms and wrists while also improving posture and stretching the chest, shoulders and abdomen.
Start by placing your right foot forward with toes pointing straight ahead. Low lunge lower your left knee down to the floor. You can either place your hands on the ground, on your right thigh or reach them both up to the sky. Then hold on each side for about 30 seconds.The low lunge pose stretches the hip, improves flexibility and balance.
To begin, start in a kneeling position and gradually bend your upper torso backwards. Reach your hands back one at a time to touch the soles of your feet. Let your head come back and push your hips forward. Hold for 30 seconds.Camel pose stretches the chest, abdomen and quadriceps while also improving the flexibility of your spine.
After releasing from camel pose, get down on all fours and start from a flat back. As you inhale, drop your back down toward the floor and gaze up towards the sky. When exhaling, arch your back like a cat and look down towards your belly button. Next, repeat this movement for one minute. Cat-cow pose is a great way to stretch your back and warm up the spine.
Sitting upright, bring your legs in to whatever position feels comfortable. Placing your hands on your knees with palms facing the sky begin to breath deeply. Take deep breathes for 1-2 minutes, relaxing your mind and body.