If you are anything like myself you may be able to wake up early, but
it’s hard to get out of bed. Or maybe you are not a morning person at
all and you have to set five alarms just to make it to work on time. If
you are rolling over to your cellphone to check social media before
getting out of bed you may be setting yourself up for a day full of
fatigue. Try starting your day off with these morning stretches instead.
These can all be done from the comfort of your bed and will awaken the
body for the day ahead!
1. Full Body Stretch: As you awaken your body from
sleep, start to wiggle your fingers and toes just as you do when coming
out of Savanna. Lay flat on your back and extend your arms up over
head. Stretch through your entire body from your fingertips down to your
toes. You may even point and flex your feet to bring awareness into
your body. Many of us sleep on our sides in a fetal position. Taking a
full body stretch activates each part of our body for movement and sends
a signal to our brain that it is time to wake up
2. Neck Rolls: Neck rolls may release tension in
your neck and shoulders and are a great way to slowly awaken the body to
movement. Start seated in Susannah (or crossed leg pose). If it is
hard for you to sit cross legged then sit on the side of your bed with
your feet on the floor as you would sit in a chair. Root down through
your sit bones and elongate your spine. Begin with your head straight
and gaze forward. You can choose to have the eyes open or closed. Lower
your chin toward your chest and roll your head to one side, right or
left. Then roll it center again with your eyes facing the floor;
stretching the back of your neck. Roll your head to the other side and
then back to center, lifting your chin parallel with the floor. Only
circle the neck in the range of motion that feels comfortable for you.
Repeat this twice more, keeping your breath smooth and steady.
3. Shoulder Rolls: This is a great stretch to awaken
stiff upper back and shoulder muscles in the morning as well as to
combat the hours to come, sitting at your desk. Start seated in Susannah (cross leg pose) or seated at the edge of your bed with your
feet on the floor. Sit up tall by elongating from your sit bones,
through the spine and up through the crown of the head. Start by simply
shrugging your shoulders up towards the ears and taking them back and
down creating a circular motion – do this several times. Now try placing
your fingertips onto the top of your shoulders. Move your elbows in
towards each other and then take them back out to the side so your
thoracic spine also benefits from the movement. Just as we did for our
neck rolls, repeat this motion several times breathing smoothly.
4. Seated Cat-Cow or Spinal Flexes: The benefit of
cat-cow pose is that it brings focus to your mind by coordinating breath
with movement. Remaining seated, bring your hands on to your knees and
sit up tall. Take a deep breath in and on your exhale move the abdominal back, roll your shoulders forward, move your head down and
round your back for cat pose. On your inhale lift the chest, roll the
shoulders back, move your thoracic spine in toward your chest and take
your head back slightly to cow pose. Continue moving back and forth
between cat-cow allowing the breath to guide the body. Starting your day
off by breathing consciously and moving your spine allows the mind to
start clearer and with purpose.
5. Cat-Cow from Table Top: Start on the floor on all
fours in table top position with your shoulders over your wrists, your
hips over your knees and a neutral spine. Spread your fingers nice and
wide and plant your hands down firmly. Take a deep breath in and out to
prepare the body for motion. On your next inhale, move your chest
forward between your arms, and gently take your gaze up, coming into
cow. On your exhale scoop the navel toward the spine, release your head
down and gaze toward your abdomen, coming into cat. Move back and forth,
slowly between these positions several times. Let your pace be guided
by your breath. Moving between cat-cow not only warms up your spine and
energizes you for the day ahead, but also massages the internal organs
including the adrenal glands, which help regulate metabolism and how
stress effects the body.
November 10, 2018
ABC
Posted in: Yoga
0 comments:
Post a Comment