If you have a hard time jumping out of bed and getting the day started, a morning yoga routine could be a life changer for you! Life is too short and precious to have a continuously stressful morning routine. If you are a stressed out morning mama because you either pressed snooze three times too many, or because you slugged out of bed last-minute and went straight to getting everyone up, dressed, and fed. I have been there also, and you have to make the decision to go against your nature and make the change.
You and your family will see a significant change if you dedicate 10, 20, or 30 minutes of your sleep time and make it “me time.” I have full confidence that you will see a change in your morning mindset, as well as your mindset for the rest of the day. Lets face it, if mama is stressed, the family is stressed. Give yourself time where you can set your intentions for the day ahead, get your body warm and moving, and focus on your blessings. Then, get that coffee brewing, wake up your sweet little ones, and give them the happy mama they need!
1. Sun Salutations Flow
It is great to get your body warmed up and stretched out by starting with a sun salutation flow. Sun salutations are where you will begin to set the breathing rhythm for your practice. Think slow controlled breathing throughout your morning practice. Focus your thoughts by breathing in peace, love, and kindness, and breathing out stress, pain, and anxiety.
Each pose after your Sun Salutations Flow should be held for 10-15 slow breaths.
2. Adho mukha śvānāsana (Downward Facing Dog)
This is a great full body stretching pose. Frame your face with your arms. Press your heels to the floor. Press your hips to the sky and hold. I love to bend each knee one at a time to get an extra hamstring stretch.
3. Prasarita Padottanasana (Wide Leg Forward Fold)
This is a great hamstring stretch. It is great to get your large muscles stretched out first, this helps loosen the smaller muscle areas. Toes pointed forward. Hips to the sky. Fingers interlaced with straight arms. Flat back. Focus on a flat back, even if you do not go very low. Flexibility will come with time, focus on good alignment to get the safest and most effective workout.
4. Anjaneyasana (Low Lunge)
This is a great stretch for your hips, arms and torso, while building strength in your legs. Focus on great posture with your shoulders back. Straight arms lifted to the sky, eyes looking up past your fingertips. Knee over ankle. Pressing your weight into your front heel. Breath, and switch to other leg.
5. Virabhadrasana I (Warrior One)
Signifying strength and power this is a great stretch for your hips, arms and torso, while building strength in your legs. Focus on great posture with your shoulders back. Straight arms lifted to the sky, eyes looking up past your fingertips. Knee over ankle. Breath, and switch to other leg.
6. Virabhadrasana II (Warrior Two)
Signifying strength and power this is a great stretch for your hips, arms and torso, while building strength in your legs. Turn your back foot to a 90 degree angle, still focusing on great posture with your shoulders back. Straight arms now pressing out to each side, eyes looking forward past your fingertips. Knee over ankle. Breath, and switch to other leg.
7. Virabhadrasana lll (Warrior Three)
Signifying strength and power, this pose is great for balance, flexibility, and core building. Start with your hands to your side. Stand on one leg with the other toes pointed on the floor behind (gaining balance), when balance is maintained hinge forward and hold. Focus your eyes on a point on the floor for the entirety of this pose. Focus on a tight core and a flat back, only go as high as you can while maintaining balance. If you lose balance, tap your toe down and hinge back to your pose.
8. Trikonasan (Triangle Pose)
Powering the legs and core while opening up the chest. Still focus on good posture with a straight back. Legs wide. Twist through the torso. Place one hand on the knee, lower leg, or foot depending on your flexibility, with your other hand lifted to the sky. Eyes looking past your fingertips. Arms and back straight. Breath, and switch to the other side.
9. Natarajasana (Dancer Pose)
Look and feel beautiful while gaining strength and flexibility. Use your same great techniques and posture. Place your weight on one leg, with the other toes pointed on the floor behind (gaining balance). When balance is maintained, lift your pointed toe to your hand, grab the front of your foot. Hinge forward. Opposite arm reaching forward, eyes focusing on a point beyond your fingertips. Breath, and switch to the other side.
10. Ardha Matsyedrasana (Half Lord of the Fishes Pose)
Promoting a healthy spine and stimulating internal organs. This is an outstanding morning pose! Focus on pressing your hips to the floor. Push your head to the sky with a flat back. Using your knee and arm to press into one another for a deeper stretch. Breath, and switch to the other side.
11. Sukhasana (Easy Pose)
Cross your legs through one another. Place your hands lightly on your knees. Close your eyes. Focus on your positive thoughts, how good your body feels, and all of your blessings. Set positive intentions on the day ahead. Have an amazing day!