Establishing a daily, feel-good yoga practice doesn’t need to be complicated. In fact, it can be as simple and enjoyable as your morning coffee. Read on to explore my top 3 must-have yoga poses in your morning routine.
Cat/ Cow. Begin in a tabletop position with your knees under your hips and your hands under your shoulders. Starting with a neutral spine, take an inhale and as you do so- drop your belly towards the floor while lifting the crown of your head to the sky, you’ll also feel your chest widen and your heart open. This is your Cow pose. On your exhale breath, arch your spine and drop your head between your shoulders. This is your Cat pose. Move back and forth between your cat and cow, allowing your breath to lead your movement and enjoy the waves of movement moving up and down the Spine.
PROS: -Moves energy up and down spine
-Supports a healthy and regulated nervous system
-Stretches and opens chest, shoulders, back, and belly
Staff forward fold. Begin by sitting up tall, with both of your legs extended straight out in front of you. Note that you can bend your knees during this pose if the hamstrings feel tight. Reach both arms towards the sky as you inhale and as you exhale, hinge forward from your hips, allowing your chest to soften over your thighs. Drop your chin to your chest and relax your head fully as you let your shoulders soften and round forward naturally. You may feel this in the backs of your legs as well as down the full length of your spine. Hold for at least 30 seconds and up to 2 minutes.
PROS: -Relieves neck and shoulder tension (especially in the morning)
-Stretches between the scapulas
-Stretches and lengthens posterior muscle chain
Supine Twists. Begin laying on your back, and hug both knees into your chest. When you are ready, drop both knees to your right side, while reaching your left arm out to the left side. Do your best to keep your left shoulder grounded on the mat to deepen the twist. Hold for at least 30 seconds and up to 2 minutes. When done, release and twist to the opposite side.
PROS: -Stimulates digestive system
-Relieves lumbar and spinal tension
-Stretches across chest
-Full body release
Put all 3 of these yoga poses together to create a short and sweet morning sequence, or practice each as a one-off pose when you need quick relief.