Do you ever wake up stiff and want a way to quickly rejuvenate and uplift your whole body? Yoga to the rescue. Here’s 10 of my favourite poses which are perfect for first thing in the morning:
- Child Pose/Balasana
Take your knees wide, bring the big toes together and then sink your body back towards the heels. Reach your hands forward, fingers spread stretching out the back, keep the arms active.
Safety: those with knee or hip injuries/conditions may find this pose uncomfortable, it can be modified by adding a blanket below the knees, or staying up on the forearms.
2. Cat & Cow
Ok this is really two poses, but I LOVE them. Great for mobilising the spine and warming up the back after a long night’s lying still. Start in a Table Top (all-fours) position and round your spine up like an angry cat, tucking your chin under. Then to do Cow pose dip in your mid back, open across your collarbones and look up.
Safety: any back conditions of injuries be careful. Don’t do anything which hurts. Small movements can be much better than larger ones which cause pain or discomfort.
3. Downward Facing Dog
This pose in an inversion, which means it stimulates the thyroid gland, changes the flow of blood and improves circulation… what’s not to love? Oh, and it also tones the legs and arms. To get into downward dog from all-fours tuck your toes under, push into your hands with the fingers spread and lift your tailbone high. Don’t worry if your heels don’t come all the way down to the ground straight away!
Safety: Inversions are not suitable for people with high blood pressure. This pose also puts weight into the wrists, so ensure to push into the knuckles to alleviate some of this pressure.
This is a gentle backbend. Only lift up as far as feels comfortable. Any pain in the lower back, come straight down! Start by lying on your belly, bring the hands alongside the ribs and then lift the chest up, keeping the shoulders drawn down away from the ears and the shoulder blades pulling together at the back. Keep at least a micro-bend in the elbows not locking out the joints.
Safety: This pose can put pressure on the lower back, if you feel any pain come down out of the pose. There is a variation of Cobra, called Sphinx, where you put your weight in your forearms and lift up just a little, this may be more suitable for those with back conditions/injuries. Do not push into any pain.
5. Warrior II
This pose is brilliant, it strengthens the legs and arms, and builds mental focus. Step the feet more than shoulder-width apart, slightly pigeon-toe the feet inwards. Then turn the right foot out, make sure the right heel is in line with the arch of the back foot and then bend the right knee to 90 degrees. Open the hips to the side and lift the arms in line with one another. Gaze over your right middle finger. Make sure you repeat on the left side too!
Safety: those with balance problems should be careful in this pose, perhaps practicing near a wall. If you find it painful to bend your knee so much a lesser bend is fine. A shorter stance will take some of the pressure out of the legs. Not everyone’s hips (crucially backs) will feel comfortable opening in this way, if you feel discomfort or compression allow the back foot to turn slightly more towards the front of the mat and let the hips be where feels better for your body).
6. Reverse Warrior
This is a gentle backbend, which also tones the legs. From Warrior II, run the back hand down the back leg, lift the front hand high and turn the palm to face behind you. Look up to the palm (or if this hurts your neck look straight ahead). Watch the bend in your front knee, don’t let it disappear as you bend backwards. Make sure you do both sides!
Safety: Any pain in the low back come out of this pose. Looking up will challenge the balance, so be careful and have a wall nearby if you need one.
This is so great for strengthening the ankles, opening the hips, aids balance and focus. Start by bringing the weight into one foot, then lift the opposite knee, you can keep the toes on the floor with the heel resting against the ankle, bring the foot to the outside of the calf or up onto the inner thigh. Arms can be at the heart or overhead. To challenge your balance look up or… I dare you… close your eyes!
Safety: never put the foot against the knee, the knee tendons are not strong in this direction. If you have knee of hip conditions/injuries stick to a modified version or skip this pose.
8. Forward Bend/Uttanasana
This is quite an intense back stretch, especially for first thing in the morning so make sure you do the other poses first. Inhale and raise your arms high, as you exhale bend the knee (at least a little bit – don’t lock them out!) and then bring your hands down to the floor. Bend the knees as much as you need to in order to get the hands on the floor and support your low back. From there you can start to straighten the legs (keeping hands on the floor).
Safety: Those with high blood pressure/pregnant should avoid this pose. Instead you can bend half-way down with a flat back using a chair or wall for support.
9. Belly Twist
My husband calls this pose the Yoga Splat and I know it’s not the best photo ever, but hopefully you get the idea! It’s a lovely supine spinal twist, which releases tension and I love the back stretch. I do this pose at the end of most of my classes. To come into it, lie on your back with your knees up. Zip ankles and knees together and pin your shoulder blades to the floor. Then let both knees come down to one side and look away from them. You can put blankets or cushions under the knees if they don’t reach the floor. If they do reach the floor you can intensify the stretch by extending the top leg and bring the foot down onto the ground.
Safety: those with back/spinal injuries or conditions should be very careful. Check with a doctor about what movements are safe for your back. To modify you can just lower one knee to the side at a time, reducing the intensity of the stretch.
Hug your knees into your chest. If it’s comfortable rock from side to side massaging the spine into the mat. If it hurts your back to lie down skip this pose or try lying on a blanket.
Have a lovely day! <3 Any questions please get in touch, or join me for a class 😊 Hxx