Lower the back knee onto the mat, front knee over the ankle. Keep the core switched on as you step the right foot forward between the feet as slowly and lightly as you can. Keep your chest square to the front of your mat and if the hamstring is happy extend the left heel down.Īfter several breaths straighten the leg, square up the hips and step back to Downward Dog. Bend the knee and take the heel towards the butt then yawn the hip open to the right. Tip: I do the following 4 poses together on the same side and then repeat on the other side but you can always take a Downward Facing Dog in between each to make the sequence a little longer.įloat the right leg back behind and lengthen through the ball of the foot. Hold the pose for at least 5-6 full, rich breaths. Our bodies are often a little more stiff in the morning, so you can keep your knees bent if neededso you can maintain a long spine. It’s really nice to straighten one leg at a time, checking out how the hamstrings feel before coming to a stationary pose. Glide the hips up and back and start off with the knees bent so you can work on lengthening your tail/spine. Hands should still be shoulder-distance apart, fingers spread wide. Turn the corners of the mouth up and hold the pose for at least 30 seconds. Fire up through the thighs and, as in the previous posture press the mat away from you to engage the arms and the muscles of the upper back. Keep shoulders over wrists and draw navel up towards the spine. You want the body to be in a long line, so feel the crown of the head lengthen forward as the tail and heels lengthen back.
Find your own rhythm for at least 5/6 breaths or longer if it feels good.įrom Hands and Knees, step one foot back and then the other.
Keep flowing between the two poses, synchronising the movement of the body with the flow of breath. Gaze forward and take care not to over extend the neck.Įxhale to Cat Pose, pressing the mat away as you draw the navel up towards the spine and tuck the chin to the chest, rounding and stretching the back. Inhale the tail and heart lift as the belly dips (Cow Pose). This is a great way of warming up the spine after lying in bed all night! Come to Hands and Knees with the shoulders directly over the wrists, fingers spread wide and the hips above the knees. The word happiness is one of my personal favourites. It’s time to set an intention for the day ahead.Īn intention should be a short, positive sentence or word that serves to inspire and motivate you towards a more uplifted state of being. Start in easy cross legged or with hands in Anjali Mudra, palms pressed lightly together at the heart centre. The following postures will warm up the physical body, encourage detoxification, ignite your internal power centre, help you build a relationship with your breath, and create a positive mindset-basically, all the essentials for a rocking good day! 1. The good news is you only need to get up a little earlier than normal! The below 10-15 minute sequence makes it super easy to fit into your morning without compromising on shut-eye. By committing to practice every day, you’ll soon get into a routine you can rely upon.
#15 minute yoga flow free
If you need a bit more guided encouragement, sign to this free 30 Day Yoga Challenge.
So it makes sense that when we start our day with intention, conscious movement, rhythmic breathing, and a focused mind, we’re setting ourselves up for all sorts of awesomeness in the hours to come. How we begin our day from the very first moments can have a huge influence on what transpires later on.
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