7 Yoga Poses to Start Your Day

Yoga is not just a physical exercise; it’s a holistic practice that connects the body, mind, and spirit. Starting your day with yoga can set a positive tone for the hours ahead, promoting flexibility, strength, and a sense of calm. Whether you’re a beginner or a seasoned yogi, these five simple poses can energise your body and prepare you for whatever challenges lie ahead.

1. Mountain Pose (Tadasana)

Begin your practice with Tadasana, or Mountain Pose. Stand tall with your feet together, grounding down through all four corners of your feet. Engage your thighs and lift your kneecaps, maintaining a neutral spine. Roll your shoulders back and down, extending your arms alongside your body with your palms facing forward. Take deep breaths, feeling the stability and strength of the mountain within you.

2. Standing Hip Circles

From Mountain Pose, shift your weight onto your left foot and lift your right foot slightly off the ground. Slowly begin to make circles with your right knee, focusing on mobility in your hip joint. Gradually switch directions after a few circles. This movement warms up the hips and improves circulation, preparing your lower body for the practice ahead.

3. Cat-Cow Pose

Move into Cat-Cow Pose to warm up your spine and engage your core. Start on your hands and knees in a tabletop position. Inhale as you arch your back, lifting your tailbone and chest towards the ceiling (Cow Pose). Exhale as you round your spine, tuck your chin to your chest, and draw your belly button towards your spine (Cat Pose). Flow between these two poses, syncing your breath with movement for a few cycles.

4. Warrior II to Reverse Warrior

Step your right foot forward between your hands and pivot your left foot so it’s parallel to the back of your mat. Bend your right knee more or less above your ankle. Extend your arms out to the sides at shoulder height, palms facing down (Warrior II). Inhale deeply, then exhale and lean your torso back slightly, bringing your right hand down to rest lightly on your right thigh and sweeping your left arm overhead (Reverse Warrior). Keep your gaze upward or forward. Feel the stretch along your right side body and maintain strong legs. Hold for a few breaths, then switch sides.

5. Happy Baby Pose

Lie on your back and draw your knees towards your chest. Separate your knees wider than your torso and reach for the inside edges of your feet with your hands. Flex your feet and gently pull down with your hands, encouraging your knees to move towards the floor beside your body. Your tailbone should be grounded on the mat. Stay here and gently rock side to side, enjoying the gentle stretch in your hips and lower back. Breathe deeply and relax your shoulders and face.

6. Reclined Twists

End your practice with a soothing Reclined Twist. Lie on your back and draw your knees into your chest. Extend your arms out to the sides in a T-shape with your palms facing down. Slowly lower your knees to the right, keeping them together and trying to keep your shoulders grounded. Turn your head to the left for a deeper twist. Hold for several breaths, feeling the gentle release in your lower back and spine. Bring your knees back to center, then lower them to the left and turn your head to the right. Hold for several breaths on this side as well.

7. Child’s Pose

End your practice with a calming Child’s Pose. Kneel on the mat, touch your big toes together, and sit on your heels. Extend your arms forward and lower your torso between your thighs. Rest your forehead on the mat, allowing your spine to lengthen and your hips to sink towards your heels. Breathe deeply into your lower back and relax your shoulders. Stay here for as long as you like, soaking in the tranquility and preparing mentally for the day ahead.

Incorporating these yoga poses into your morning routine can provide numerous benefits from increased flexibility and strength to a more focused and centered mind. Whether you have five minutes or twenty, taking the time to practice yoga in the morning can set a positive tone for your entire day. Remember to listen to your body and modify poses as needed. Start your day with intention and mindfulness, and watch as your overall well-being improves with each practice.

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COMING UP

Pose Of The Month - Crow Pose, week 4

Hello beautiful yogis!

Welcome to the pinnacle of our Yoga Pose of the Month journey—Week 4, where we fuse all the guidance and practice from the past three weeks into the full exploration of Crow Pose, Bakasana.

All together in Crow Pose

Crow Pose, Bakasana, it’s more than physical strength; it's a journey within—a quest for confidence and self-trust. In this final week, we put together everything learned and we practice Crow Pose in full.

Variations & Progression

1. Knees Outside the Upper Arms - in this variation the knees and legs are pressing against each other.

2. Knees on Triceps: for some this variation can feel more uncomfortable, but it’s all about squeezing the inner thighs in to lift you up so your weight doesn’t “melt” over your arms.

3. Crane: in this advanced pose the arms are completely straight.

Transitioning Into and Out of Crow Pose

• From Downdog, Forward Fold, or Malasana: Explore different entry points for Crow Pose.

• Child Pose to Exit: Safely and gracefully exit the pose and take a moment to rest.

Pro Tips

• Pillow in Front of Face: overcome mental barriers with a safety buffer.

• Blocks Under Feet: this will help your feet lift off the floor easier.

• Look Forward, Not Down: look towards the direction in which you’re moving.

• Reach Your Hands Forward: from your squat, don’t just place the hands under the shoulders but instead reach your hands forward. This will give your body more space to lift.

• Move Bodyweight Forward: this will be possible if your hands are in front of you.

All Together: Step by Step into Crow

As we come to the end of our Yoga Pose of the Month journey, I want you to remember that it's not just about mastering Crow Pose, it's the coming together of strength, balance, and self-discovery.

Pose Of The Month - Crow Pose, week 3

Hello beautiful yogis!

Welcome back to our journey through the Yoga Pose of the Month series. We've paved the way with core strength, worked on our wrists and arms, and now, in Week 3, we delve into Hips & Leg Strength.

The Power of Hips & Legs in Crow Pose

Your journey towards Crow Pose is incomplete without acknowledging the pivotal role of hips and legs. From engaging hip flexors to active hamstrings, these areas contribute significantly to how you distribute weight and find balance.

Here are some yoga poses and transitions that focus on this part of the body.

Exercises and Poses for Hips & Leg Strength

1. Tabletop - Knee to Elbow + Hamstrings Curls: activate hips and hamstrings with controlled movements.

2. Low Lunge Salutations: flow through low lunges to engage and strengthen your legs.

3. Chair Pose - Squat to Boat Pose: transition through poses for a dynamic lower body workout.

4. Malasana to Fold: embrace the power of your hips in this deep squat variation.

5. Lizard to Seated Goddess (Inner Thigh Squeezing In): strengthen inner thighs and hip flexors.

6. Pigeon - Squeezing Inner Thighs In: enhance hip flexibility while engaging inner thighs.

7. Lolasana: elevate your legs off the ground, building strength and control.

8. Seated Crow: integrate leg strength with this advanced pose.

Join the community and share your progress using #CrowPoseUnlocked. Strengthen your hips and legs, find balance, and get ready for the grand finale in Week 4.

Pose Of The Month - Crow Pose, week 2

Hello beautiful yogis!

Welcome back to Week 2 of our Yoga Pose of the Month series, dedicated to Crow Pose. This week, our focus turns to a crucial aspect of mastering this challenging pose - Arms & Wrists Strength.

Strengthening the Foundation: Arms & Wrists

Why Arms & Wrists Matter

Crow Pose requires strength and stability in your upper body, particularly your arms and wrists. These foundational elements provide the support needed to elevate your practice.

Here are some yoga poses and transitions that focus on this part of the body.

Exercises & Poses for Upper Body Strength

1. Wrists Flexion and Extension with Dumbbell: strengthen your wrists dynamically.

2. Making Fists: target the muscles essential for weight-bearing.

3. Lift & Lower Heels of Hands: great for wrists and forearms.

4. Downward Dog to Plank: transition to engage arms and wrists.

5. Knee to Nose, Lower and Lift Shin: builds strength in the entire arms and shoulders.

6. Forearm Plank to Dolphin Pose: a great flow for shoulders strength and flexibility.

7. Reverse Plank with Triceps Dips: strengthens arms & shoulders.

8. Side Plank: develops lateral strength for better balance.

Tips for Happy Wrists

• Hands in Downward Dog: pay attention to alignment to prevent strain.

• Wrist Stretches & Strengthening: incorporate stretches to enhance flexibility & appropriate exercises to keep strengthening them.

• Rest: give your wrists a break with hands-free flows.

Share your progress and experiences using #CrowPoseUnlocked. Strengthen your upper body, cultivate stability, and stay tuned for Week 3, where we'll delve into Hips & Legs.

Pose Of The Month - Crow Pose, week 1

Hello beautiful yogis!

Welcome to Yoga Pose of the Month series, and this month's focus is on the challenging Crow Pose.

Week 1 is all about laying the groundwork with Core Strength.

THE IMPORTANCE OF CORE STRENGTH

Crow Pose demands more than just balance and flexibility; it requires a strong core. Specifically, we'll be targeting the anterior core, working on building stability and strength.

Here are some yoga poses and transitions that will work your core and a powerful breathing technique that will enhance your practice. Remember, consistency is the secret ingredient to success in your yoga journey.

Yoga Poses for Core Strength

1. Cat-Cow: focus especially on Cat position, where your spine is in flexion and shoulders in protraction.

2. Malasana Variation: deep squat for hip flexibility and core engagement.

3. Tiger Crunches: bring elbow to knee, engaging your core.

4. Boat to Low Boat: transition between these two poses for a dynamic core workout.

5. Plank - Slow Mountain Climbers: controlled movements targeting the anterior core.

6. Sphinx to Forearm Plank: strengthen your core with this dynamic transition.

7. Reclined Crow: familiarize yourself with the alignment of Crow Pose.

Incorporate these poses into your routine to feel the burn and build the strength needed for Crow Pose.

Diaphragmatic Breathing for Stability

Core strength extends beyond muscle; it's also about breath control. Diaphragmatic breathing activates the deep muscles of the core, providing stability and support.

1. Inhale through your nose, keeping the upper torso relatively still.

2. Exhale slowly through your nose, contracting the abdominals from the pubic bone to the lower ribs.

3. Hold the contraction for a few seconds at the end of the exhale.

4. Repeat for 5-10 breaths, focusing on the connection between breath and core engagement.

Incorporate diaphragmatic breathing into your routine to enhance your core strength journey.

Join me on this journey by tagging #CrowPoseUnlocked on your posts. Let's build strength, flexibility, and community together!

Stay tuned for Week 2, where we'll focus on Arms and Wrists!