Some days, getting up and out of bed is easier than others. On those mornings when you’re hitting that snooze button a little extra, don’t let it ruin the rest of your day. Go easy on yourself, and take a few moments to follow this gentle yoga routine before getting up.
This simple, five-minute routine can change your mood for the better and set the tone for the entire day. It’ll help ensure that you wake up on the right side of the bed!
If you are in a rush, you can move through the flow a little quicker, or just pick out a few of your favorites. If you have extra time, you may want to hold each stretch a little longer.
Lying flat on your back, bring one knee to your chest and hold it in position with your arms or hands. You should feel a nice stretch in your lower back. If it feels comfortable, you can also do this stretch by bending both knees at the same time.
From Knees-to-Chest Stretch, release the grip of your shins and let your arms fall out to a “T” shape on either side of your torso. Use your core to guide your legs over to rest on one side, keeping your knees bent and shoulders planted down into your mattress. If it’s easy on your neck, gaze toward the opposite side. Hold for 10 deep breaths, then repeat on the other side.
Cross your right foot over your left knee, making the shape of the number 4. Slowly bend your left knee up toward the ceiling, either keeping the left foot on your mattress or hugging it in toward your chest. Be sure to keep your right knee bent out to the right as you try to maintain this shape. Hold for 5 deep breaths, then switch sides.
On an inhale, reach your arms overhead, clasp your fingers together, flip your palms out toward the wall behind your head, and push your palms away from you. At the same time, reach your toes away from your arms, keeping your knees straight. Hold this fully stretched position for 5 counts, then exhale and release the stretch.
Start from a kneeling position, and raise the arms above the head. Slowly move the arms down, stretching forward until the palms and torso are on the floor — or as close as is comfortable. Push the hands forward, away from the body as far as is comfortable, while relaxing the shoulders. Hold the position for three deep, 4–5 second breaths.
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