4 Yoga Moves to Do When You Wake Up

Updated: Sep 10, 2019

Get out the right side of bed and straight into this quick and easy yoga routine to boost your energy and mood.


The importance of a morning routine is vital, and is often cited by some of the most successful people in the world as something we should all do.


Hate Monday mornings? Or just mornings in general? This is where yoga comes in.

You might practice yoga after work on the evenings or go to a class on the weekends. But yoga first thing in the morning will help to change how you feel about your entire day.


These poses will make up both your body and your mind starting you day off in the best way possible.


You may already have a morning routine, you may not. Either way this routine will be perfect to add into your current one, or provide the foundations for your first.


If you find morning yoga is for you check out our Hatha yoga class which starts at 6.30am. You can squeeze it in before work easily.


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Here are my 4 picks you can quickly do first thing in the morning to put a spring in your step.


1. Standing Forward Bend Pose

We'll start with the standing forward bend. Dropping your head below your heart calms your brain.


This can help to relieve stress, headaches, anxiety and fatigue.


How to do the standing forward bend pose

  1. Begin with your feet together.

  2. Bend your knees slightly and start to fold your torso over your legs. Move from your hips, not the lower back.

  3. Try to place your hands next to your feet or on the ground in front of you. If you can't just hold on to a comfortable place on you calves.

  4. Inhale and extend your chest to lengthen your spine. Keep your gaze directed forward.

  5. Exhale and gently begin to put both legs straight.

  6. Try to keep your legs straight without hyper-extending.

  7. On an exhalation, extend your torso down without rounding your back.

  8. Stay long throughout your neck, extending the crown of your head toward the ground.


2. Cat-Cow Pose

Cat-Cow Pose increases flexibility of the neck, shoulders, and spine. The movement also stretches the muscles of the hips, back, abdomen, chest, and lungs.


How to do the cat-cow pose

  1. Get on your hands and knees putting your wrists directly under your shoulders, and your knees directly under your hips.

  2. Your shins and knees should be hip-width apart.

  3. Keep your head in a neutral position and put your gaze downward.

  4. Begin by moving Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling.

  5. Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling.

  6. Release the crown of your head toward the floor, but don't force your chin to your chest.Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.

Repeat this 4 times.


3. Downward Dog

If you have a dog, you'll probably see them to do this stretch naturally when the wake up every day. There's good reason for it to.


This pose gets the whole body involved so it’s a great way to wake up every part of your physique. You should feel a nice stretch through the backs of the legs and hips, opening up the back of the body. It should hopefully feel very energizing!


How to do the downward dog

  1. Start on your hands and knees, with your knees directly below your hips and your hands slightly forward of your shoulders.

  2. Press back, lifting your knees away from the floor while keeping your arms straight, and lift your tailbone up.

  3. Stretch your heels toward the floor to lengthen your hamstrings.

Hold this pose for 4-5 breaths


4. Childs Pose

We're going to finish with the Child’s Pose to stretch the entire back body. This is the last pose so during your breaths focus on what you would like to achieve for the day.




How to do the child’s pose

  1. Begin on your hands and knees. Spread your knees wide apart but try to keep your big toes touching. Rest your bum on your heels.

  2. Sit up straight and lengthen your spine.

  3. On an exhalation, begin to bend forward, placing your torso between your thighs. Your heart and chest should rest between or on top of your thighs.

  4. Keep your arms long and extended, palms facing down.

  5. Push back slightly with your hands so your bum is still resting on your heels. It's okay if they don't just try to keep them as close to as possible.

  6. Completely relax your elbows.Let your upper back broaden and relax your lower back.

You can hold this pose for a minute or stay as long as you can, or want to, and finish.


When you feel ready to attack the day press to stand and roll up ready to face whatever life throws at you.


Try do this every day for a week

Try this tomorrow, Saturday morning, whenever you can. Just do one round of the routine and see how it feels. If you like it you can gradually build in more poses or simply do two rounds.


Pat yourself on the back every time you get out of bed and greet the day with some yoga postures.


Eventually you might not even need that extra cup of coffee in the morning.


Let me know how you get on!

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