Unless you're a bright-eyed, bushy-tailed morning person who hops out of bed with the sunrise, getting up in the morning can be tough. With the alarm going off, the day's agenda jolting us awake and the morning routine underway, we often start our days in a stressed out state.
Instead of making your first contact with the coffee pot, try greeting the morning sun with these yoga moves that will be sure to warm up your stiff joints and tight muscles and help you relax, focus and energize for the day ahead.
Start with deep, slow breathing, staying mindful of how your body feels in each pose; don't push your body too hard to get deep in the poses right away. Give time for your body to wake up and stretch out. It's all great prep for the rigorous day ahead!
Sun Salutations
Half Sun Salutations
Start in Mountain Pose, standing tall with feet together, shoulder blades squeezing together and down the back and arms lengthened down each side. As you inhale, sweep the arms out and up to the ceiling, pressing the palms together in prayer pose at the top in Upward Salute. Gaze at your thumbs. Exhale down into Forward Fold, ending touching or reaching for your toes with legs straight. If hamstrings are tight, as they usually are in the morning, feel free to bend the knees as much as needed. Now inhale into Half Standing Forward Fold, shifting your gaze from the toes to look forward across the floor as your back extends parallel to the floor, hands still reaching for the toes or pressing into the shins to help elongate the spine. Exhale back down into Forward Fold. As you inhale, sweep the arms back up to the ceiling, ending standing tall with palms pressed together. Bring the palms into Prayer Position in front of your heart as you exhale back into Mountain Pose. Repeat 2 times.
Sun Salutation A
Starting in Mountain Pose, inhale your arms up as you lower the hips down into Chair Pose. Exhale into Forward Fold then inhale into Half Standing Forward Fold, As you exhale, plant your hands under your shoulders, step your feet to the back of the mat and lower your body into Four Limbed Staff Pose (body hovering a few inches above the ground), elbows hugging into the ribs, low belly hugging in, and shoulders and heart reaching forward. If you jump back from Forward Fold, try to land in Chaturanga, the lowered push up position. Reach your chest forward and upwards as you inhale, straightening arms and untucking your toes to roll gently onto the tops of your feet to end in Upward Facing dog. Because legs should not be touching the ground, the majority of your body weight will be supported by your arms, but still press the tops of the feet into the mat to keep your legs activated.
Next, transition into Downward Facing Dog by squeezing your belly in, lifting your hips up to the ceiling, and rolling back over your toes and bottoms of the feet. Your body will form an upside-down V shape. Take a few breaths here. When you're ready, on an inhale, bend your knees slightly and stretch back your upper body by pushing down through shoulders, then jump your feet back up between your hands, ending in Half Standing Forward Fold. Engage your core to keep your hips lifted on the jump, and try to land the feet as lightly as possible. Exhale down into Forward Fold. Inhale up into Upward Salute. Then exhale as you bring your arms down by your sides into Mountain Pose.
Sun Salutation B
For this sequence, we begin in the same few poses as Sun Salutation A. Once you've reached downward dog, inhale, turning your left foot out at an angle of about 30-45 degrees. Then step your right foot forward to the inner side of your right hand. Keep your right knee at a right angle and left leg straight as you push through the heels and engage the core to lift your upper body perpendicular to the floor, with both arms reaching straight up and eyes gazing up to the ceiling. This is Warrior 1. Sweep your hands back down to the floor as you exhale, stepping the right foot back. Then lower the body down into Four Limbed Staff Pose. Inhale into Upward facing dog then exhale into Downward Dog. Repeat Warrior 1 on the left leg, then transitioning back into Four Limbed Staff Pose, Upward Dog, Downward Dog, Half Standing Forward Fold, Forward Fold, Upward Salute then finishing off strong in Mountain Pose.
Standing Balance series
Warrior III
Start at the top of your mat, feet together, arms down by your sides. Step your left foot back and bend your right knee into a right angle with left leg straight behind you (Cresent Pose). Sweep your arms straight up towards the ceiling. Gently lift off your left foot and shift your bodyweight onto your right. Find balance steadily as you extend your left leg straight behind and try to lift it up to be parallel to the floor. Reach your arms forward to help balance out the body and challenge the core. To modify, bring hands together in Prayer in front of your sternum. Press actively through both feet, keeping both legs super engaged. Take a few breaths as you find a comfortable balance. Then repeat on left leg.
Standing Knee
Start in Mountain Pose, standing tall with arms extended down by your sides with hands pointing down and feeling strong. Gently shift your bodyweight onto your left foot, and to help with balance, place your left hand on your left hip. Now bring your right knee up towards your stomach and hold it there with your right hand for a few breaths. Then use your right hand to open up your knee out to the right side. Engage your core to maintain balance and gaze out over your left shoulder. Hold for 5 breaths. Then bring your gaze forward, bringing the right knee back into your chest then lowering it to the floor. Switch to left leg.
Leg Raise
Starting in Mountain Pose, shift your bodyweight to your left leg and bring your right knee up towards your belly with both arms. Release your right arm to let it slide down the inner side of your right leg to hook around your big toe. Once balanced, place your left hand on the outside of your left hip. As you exhale, extend your right foot and leg forward parallel to the floor. Straighten the leg as much as possible, but keeping the spine straight is most important. Keep your hips in line with each other; don't let the right lift higher than the left. Hold for 5 breaths. Repeat with left leg.
Tree
Begin standing tall in Mountain Pose. Shift weight to left leg as you bring your right foot up to the inner thighs, using your right hand to place it as high as you can go against the left inner thigh. Open up your right hip further by gently pressing the right knee back with your right hand. Then you can choose to place your hands in prayer pose in front of your chest, or raise them up above your head, reaching for the ceiling. Hold for 5 breaths. Repeat on left leg. To modify, bring the right food to press against the shin or as a kickstand against the ankle with the toes on the mat. The lifted foot can press anywhere into the left leg except the knee!
Always stay aware of how your body is doing in each pose. If need be, take a few extra breaths in certain poses to allow the body to adjust and feel comfortable, or to give yourself an extra challenge!