During the cold times getting out of bed and starting our day tends to be challenging due to the drop of energy caused by the temperature changes.
If you wake up feeling sluggish, practice the following 5 yoga poses every morning to boost your energy, refresh your mind, and rejuvenate your body.
About the pose:
The upward Salute also called Urdhva Hastasana which literally translates to “Raised Hands Pose, is a pose that demonstrates the position that your body takes naturally for its first stretch after waking up. Besides energizing your body, this pose stretches your belly, improves your digestion, and stretches your shoulders and armpits.
Step N1: To do this pose you should make sure that you stand straight on your mat in a Mountain pose, while your arms hang by your sides, are straight with your fingers to the floor. Inhale, and lift your arms out to the sides and up towards the ceiling.
Step N2: If you feel that your shoulders are getting tighter the more you lift your arms, then you can stop when your arms become parallel to each other. However, if you feel that your body has more flexibility you can continue lifting and stretching your arms up and slightly behind your ears until you are able to press your palms firmly together.
Step N3: Lengthen your arms by pushing your fingertips up as high as possible. Reach up through your pinkies in a way that makes your thumbs turn slightly down toward the crown of your head. Then while making sure to keep the neck relaxed, tilt your head back until you can gaze upward at your thumbs.
Step N4: Lift up your sternum as high as you can, and make sure that your ribs and your belly are not coming forward. Keep your stomach in and extend your tailbone down towards the floor. Hold this posture for a few breaths.
Step N5: Take a deep breath and as you sweep your arms out to the sides, tip your torso forward from the hip joints to fold into Uttanasana.
Avoid the raised arms in this pose if you have any shoulder or neck injuries.
About the pose:
The breath of joy gives your body a boost of energy, it’s usually used as a warm-up pose in yoga classes. This pose benefits the muscles of the arms, shoulders, biceps, triceps, and core (Abs).
Step N 1: Stand with your feet shoulder-width apart, and with your knees slightly bent. Then inhale and fill up one third of your lungs, while swinging your arms, and bringing them to your shoulder level, palms facing up.
Step N2: Inhale again, and fill up two thirds of your lungs, while bringing your arms on the sides to your shoulder height and swing them down.
Step N3: Inhale filling up your lungs to full capacity, and while swinging your arms parallel and over your head, with your palms facing each other.
Step N4: Exhale completely with an audible ha, bending the knees more deeply as you change your position into a standing squat, while swinging your arms down and back behind you.
Skip this pose if you have high blood pressure or if you suffer from any kind of head or eye injury. In case you start to feel light-headed, stop for a minute and just breathe normally.
About the pose:
Downward Facing Dog, or Adho Mukha Svanasana is a pose that can be challenging for beginner yogis, but it tends to become their favorite relaxation pose as their yoga practice advances. This pose has many benefits for the body and the mind such as increasing blood circulation, expanding the chest and strengthening the lungs.
Step N1: Start in Table Pose, while positioning your knees below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.
Step N2: Exhale while lifting your knees and keep them slightly bent, with your heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Then lift your sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.
Step N3: Exhale while pushing your top thighs back and stretching your heels down. Straighten your knees without locking them. Then rotate your inner thighs slightly in and up. Narrow the front of the pelvis.
Step N4: Straighten your arms and press the pads of the index fingers actively into the floor. Lift your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them while drawing them toward the tailbone. Keep the head between the upper arms, make sure that it is not hanging.
Step N5: Stay in this position from 1 to 3 minutes. Then bend your knees to the floor while exhaling and move to a Child’s Pose.
Do not perform this pose if you are suffering from Carpal tunnel syndrome, having a Diarrhea, or in late-term of Pregnancy. In case of a High blood pressure or a headache, we advise you to Support your head on a bolster or block, ears level between the arms.
About the pose:
The Reverse/Exalted Warrior Pose is a standing yoga pose usually practiced in Vinyasa Flow classes. It stretches the waist and energizes the whole body, unlocks the chest and side body, and releases the tension in the intercostal muscles around the ribs allowing for a freer deeper breath. This pose also strengthens the legs and stretches the inner thighs.
Step N1: Starting in Warrior 2 with the right knee bent, and the palm of your right hand facing the ceiling.
Step N2: Inhale, lift your right arm up, and lower your left hand and swing it down your left leg.
Step N3: Firm your shoulder blades and knit your lower ribs in, while slightly engaging your core muscles. Raise your chest as you come into a gentle backbend. Look at your raised hand or at your back foot if you suffer from neck or balance problems.
Step N4: Remain in this pose for up to 6 breaths, and then come back to Warrior 2 pose while exhaling.
Step N5: Repeat on the other side.
Do not perform this pose if you have recent or chronic injuries to your hips, back or shoulders.
About the pose:
This pose can be challenging for beginners since it requires strong balance and, intense backbending, and open shoulders. It strengthens the feet, ankles, legs, core, back and arms. In addition, it opens the front of the body, the chest, abdomen, hip flexors and the shoulders.
Step N1: To perform this pose, start with a mountain pose. Then shift your weight onto your left foot and bend your right knee so your right hand reaches back for your right foot.
Step N2: Grab the outside of the foot which will provide a deep stretch for your shoulders and will help keeping your chest lifted.
Step N3: To maintain your balance, you can kick your right foot into your right hand, lifting your foot up and back.
Step N4: Lift your left arm forward and up to the ceiling.
Step N5: Press equally into all four corners of your left foot, while paying attention to the mound of your big toe, and pull your knee cap up.
Step N6: Hold this position for 10 cycles of breath. Release from the pose, by slowly letting go of your right foot, and placing it back on the floor. Take a few deep breaths and repeat the pose on the other side.
Do not perform this pose if you suffer from a back or ankle injury, or if you feel any dizziness or balance problems.
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