Tired of pressing the snooze button? It’s time to transform your mornings with a quick and effective yoga practice. In just five minutes you can wake up your body, increase your energy and set a positive tone for the day.
Research suggests that incorporating morning exercise can improve mood, focus, and overall well-being. Yoga is the perfect way to ease into your day and prepare your mind and body for what lies ahead.
Let’s explore a simple yet powerful yoga routine to help you make the most of your mornings.
5 Minute Morning Yoga Routine
1. Child’s Pose
- Start in a kneeling position. Bring your big toes together and separate your knees, leaving space for your stomach.
- Bring your hands forward and lower your torso to rest between your thighs. Bring your hips back toward your heels as your arms reach forward. Feel your spine lengthening from your tailbone to the top of your head.
- If you feel discomfort in your shoulders, try a variation with your arms resting at your sides instead.
2. Downward Facing Dog
- From child’s pose, move your hands forward a few more inches, spreading your fingers apart. Tuck your toes in and start to lift your hips.
- Exhale and slowly straighten your legs. Broaden your shoulder blades and grip your yoga mat with your fingertips.
- Keep your ears between your arm bones to maintain alignment of your head, neck, and spine.
- If the stretch in your hamstrings is too intense first thing in the morning, modify your downward facing dog by slightly bending your knees. This modification will help create more length in your spine.
3. Upward Facing Dog
- From downward dog, round forward to plank position (at the top of a push-up). Release your toes by placing the tops of your feet on the floor.
- Engage your quads and glutes as you lower your hips toward the floor. Squeeze legs together, keeping thighs lifted.
- Widen your collarbones and pull your chest forward. Create length in the spine by reaching the crown of the head upward and forward. Press your hands firmly on your mat and pull your shoulders away from your ears.
- Pull your stomach in and up to activate the deeper muscles of your core to prevent compression of your lower back.
- Stay in the upward facing dog position for a few breaths as you feel your lungs expand. To exit the pose, tuck your toes and use the strength in your arms, shoulders, and abs to push back toward downward dog.
4. Low lungs
- From downward-facing dog, swing your right leg between your arms and plant your right foot between your hands.
- Release your back toes and place the top of your left foot on your mat. Gently lower your left knee to your mat.
- Equalize your hips by pulling your right hip back and your left hip forward. Let your hips sink toward the floor as you bend over your right knee. For safe alignment, make sure the front knee remains facing the same direction as the toes (straight forward).
- Inhale and extend your arms above your head. As you exhale, add a slight back bend by raising your head toward the sky. Hold your low lunge for a few breaths, deepening with each exhale.
- To exit the pose, place your hands on either side of your front foot and step your leg back facing downward facing dog. Switch legs to repeat Low Lunge on the second side (moving the left foot forward).
5. Lotus pose
- Start in an easy, cross-legged seated position. Sit up straight and lengthen your spine, reaching the top of your head toward the sky. Feel your sitting bones rooted to the ground beneath you.
- Grasp your right shin and pull it toward your torso. Place your right foot in the left hip crease. Lift the left leg in the same way and cross it over the right leg, placing the left foot in the right hip crease.
- Broaden your collarbones and pull your shoulders away from your ears. Place each hand at mid-thigh, palms up to receive energy, or palms down to feel grounded.
- Remain in quiet contemplation in your lotus pose, breathing with intention for at least one minute. When you’re ready to go out, uncross your legs slowly and gently, paying attention to your knee joints.
The last word
Whether you’re an experienced yogi, just starting to get interested in yoga, or another type of fitness, there are many physical benefits to starting your day with movement.
And when you start your day with a little yoga, it can also set a positive tone for the rest of your day, mentally and emotionally.
So before you grab your coffee, see what five minutes on your yoga mat can do!
I hope you enjoy this five-minute morning yoga routine.