Starting your day with yoga is a wonderful way to gently awaken your body and mind. This short sequence is designed to stretch, energize, and align your body in just 10 minutes. Whether you’re a beginner or a seasoned practitioner, this routine can help set a positive tone for the day.
1. Mountain Pose (Tadasana) – 1 minute
- How to do it: Stand with feet hip-width apart, toes pointing forward. Ground your feet into the mat and engage your thighs. Lengthen your spine, lift your chest, and let your arms relax by your sides with palms facing forward. Close your eyes and focus on your breath.
- Benefits: This pose creates a strong foundation and helps you connect with your breath, centering yourself at the start of the practice.
2. Standing Forward Bend (Uttanasana) – 1 minute
- How to do it: From Mountain Pose, inhale and raise your arms overhead. Exhale as you hinge from your hips, folding forward. Let your hands either rest on the mat, your shins, or your ankles, depending on your flexibility. Keep your knees slightly bent to protect your lower back if needed.
- Benefits: This pose stretches the hamstrings, calves, and lower back, relieving tension from sleep.
3. Halfway Lift (Ardha Uttanasana) – 1 minute
- How to do it: From Forward Bend, place your fingertips or palms on your shins or the floor in front of you. Inhale as you lengthen your spine, creating a flat back. Your gaze should be forward and your chest open.
- Benefits: Strengthens the back and shoulders, stretches the spine, and prepares you for deeper forward folds.
4. Cat-Cow Pose (Marjaryasana-Bitilasana) – 2 minutes
- How to do it: Come down onto all fours, with your wrists directly under your shoulders and your knees under your hips. As you inhale, arch your back, dropping your belly towards the floor and lifting your head and tailbone (Cow Pose). On the exhale, round your back, tucking your chin to your chest and drawing your navel towards your spine (Cat Pose). Continue moving between Cat and Cow with each inhale and exhale.
- Benefits: This flow warms up the spine, improves flexibility, and gently massages the organs.
5. Downward-Facing Dog (Adho Mukha Svanasana) – 2 minutes
- How to do it: From Cat-Cow, tuck your toes under and lift your hips up towards the ceiling, coming into an inverted V-shape. Your hands should be shoulder-width apart, and your feet hip-width apart. Press firmly through your hands as you lift your hips higher, and gently pedal your feet to stretch your calves and hamstrings.
- Benefits: This pose stretches the entire body, especially the shoulders, hamstrings, and calves, while also strengthening the arms and legs.
6. Low Lunge (Anjaneyasana) – 2 minutes
- How to do it: From Downward Dog, step your right foot forward between your hands, dropping your left knee to the mat. Inhale as you lift your arms overhead, lengthening your spine. Engage your core and press your hips forward for a deep stretch in your hip flexors. Hold for a few breaths, then switch sides.
- Benefits: Opens up the hips and stretches the thighs, improving flexibility and balance.
7. Child’s Pose (Balasana) – 1 minute
- How to do it: From Low Lunge, bring your knees to the mat, sitting back on your heels. Extend your arms forward and rest your forehead on the mat. Allow your body to relax completely, breathing deeply into your lower back.
- Benefits: Child’s Pose is a gentle resting pose that helps release tension in the back, shoulders, and neck, calming the nervous system.
8. Seated Forward Fold (Paschimottanasana) – 1 minute
- How to do it: Sit with your legs extended in front of you. Inhale to lengthen your spine, then exhale as you fold forward from the hips, reaching for your feet, ankles, or shins. Keep your spine long and your neck relaxed. Focus on deep, slow breathing as you stretch.
- Benefits: This pose stretches the hamstrings, lower back, and spine while promoting relaxation and stress relief.
9. Seated Meditation or Savasana – 1 minute
- How to do it: Sit in a comfortable cross-legged position or lie down on your back. Close your eyes and bring your focus to your breath. Inhale deeply, filling your lungs, and exhale slowly, releasing any remaining tension. Stay here for one minute, allowing your mind and body to settle into a state of calm before starting your day.
- Benefits: Concludes your practice with a moment of stillness, helping you carry a sense of peace and mindfulness into the rest of your day.
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