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Yoga morning exercises

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Nutritional information

Stretching
Mindfulness
Grounding
Connection
Energy boost

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Yoga morning exercises

Mindfulness helps you go home to the present. And every time you go there and recognize a condition of happiness that you have, happiness comes. – Thich Nhat Hanh

  • 15 minutes
  • Easy

Ingredients

Directions

A practical way to start your day feeling grounded and connected.

In addition to improving your physical wellbeing in many ways, yoga practices also improve your mental wellbeing by helping you stay mindful and present in the here and now. There are a variety of yoga practices, but here is an easy routine you can practice when you wake up in the morning.

*Image © Evelien Buynsters

Steps

1
Done

Positioning

Stand at the end of your yoga mat; legs and feet hip-width apart; arms resting by your side.

2
Done

Lengthening

Lengthen your back, imagine a string pulling you up from your crown. Slightly bend your knees and squeeze your bum to rotate the pelvis.

3
Done

Deep breathing

Close your eyes and take a few deep breaths, in through the nose and out through the mouth. Stand tall as your body relaxes, shoulders away from the ears...

4
Done

Rolling down

Inhale and look up, exhale and start rolling down - first tucking your chin in towards your chest, second rolling your shoulders forward, then going down vertebra by vertebra until your hands touch the floor (stop earlier if it hurts). Relax your head.

5
Done

Rolling up

Inhale; exhale as you start rebuilding your spine, vertebra by vertebra. Head comes up last.

6
Done

Repeating

Repeat 4-5 times.

7
Done

Downward dog

The next time you roll down, walk your palms forward to get into the downward dog pose. Keep your knees straight.

8
Done

Plank

Move your hands to be directly under your shoulders and go into plank position. Keep breathing normally as you maintain your body in a straight line.

9
Done

Downward dog

Go back to the downward dog pose.

10
Done

Releasing

Release with the shell or child’s pose stretch.

11
Done

Repeating

Repeat no. 8, 9 and 10.

12
Done

Relaxing

Move your legs around so as to lie down on your back, legs and feet hip-width apart, arms resting by your side with palms facing up. Focus on your breath as your body sinks into the mat.

Greta Rossi

Chief Empathy Officer at Akasha Innovation. Co-founder of ImpactAimers and Recipes for Wellbeing. Regional Coordinator for Ashoka's ChangemakerXchange. Youth coach and FRSA.

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