You probably have barely enough time to brush your teeth in the morning, let alone find a spare 10 minutes to squeeze in a quickie - yoga practice, that is. But setting your alarm 10 minutes early so you can do a morning series can make all the difference in your day. The short, easy routine starts your morning off right by getting you to move gently while you warm up and stretch your muscles post-slumber. The poses will clear your mind, help you focus and leave you feeling relaxed all day. Sure, it's tempting to hit the snooze button instead, but practice these poses and your mind and body will thank you for it.
Sitting and breathing before you do anything else in the morning - that includes checking your email - will coat you in a sense of calm all day if you commit and practice every morning. Crunched for time? A mere five minutes will do if you don't have more to spare.
Side Stretch
From a seated position, reach one forearm towards the ground and reach the other arm up and over your side.
Look up towards your top hand. Breathe into your side. Hold for five breaths and do the other side.
Middle Stretch
This is a nice spine and hip warm up. Stay seated and walk your hands out in front of you. Take five long breaths here.
Seated Arch
Imagine your upper back is a serving tray and that you could place a glass on your chest. Stay seated and walk your hands by your hips and start to walk your hands slightly behind you. Lift your chest to the ceiling. Hold here for a few breaths.
Cat Cow 1
Come onto your hands and knees and start to gently arch and round your back a few times. Take a long inhale when you arch and a long inhale when you round. Keep this going slow and steady for 10 breaths.
Cat Cow 2
Come onto your hands and knees and start to gently arch and round your back a few times. Take a long inhale when you arch and a long inhale when you round. Keep this going slow and steady for 10 breaths.
Side-to-Side Cat
This pose warms up hard-to-reach places in your side and spine. Imaging you're a cat trying to look at your tail. Sway your hips to one side and turn your head to look at your hip. Do each side a few times.
Child's Pose
Lengthen your spine in this position instead of collapsing in the pose. Press back into Child's pose to stretch your back in the opposite direction and hold here for a few breaths.
Down Dog Walks
Come into a Downward Dog. Hold here for a few breaths and reach your heels towards the ground. Walk your feet up slowly towards your hands trying to keep your heels down as long as possible until you come into a Standing Forward Bend.
Forward Bend
Grab opposite elbows and let your torso hang heavy over your legs and hold for a few breaths. Walk your feet back to Downward Dog keeping your heels down as long as you can to get the most out of the stretch in the back of the legs. Breathe in Down Dog for a few breaths and repeat the walking up to the Forward Bend and back five times.
Standing Pose
Finish your last round of Down Dog Walks by walking up to your Forward Bend. Bring your hands to your hips and with a flat back stand up. Bring your hands to your lower back to emphasize keeping your lower back moving down and not swaying. Arch your upper back and look up. Hold for a few breaths.
Standing Reach Up
Keep the upper back (not the lower back) arched and interlace your hands, reaching your palms straight up. Keep your feet pressing down and palms pressing straight up. Relax your shoulders.
Tree
An easy balance pose will get your day started right. Come back to standing straight and lift one leg into Tree pose. Hold for a few breaths and try the other side.
