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4 Stretches To A Better Day

4 Stretches To A Better Day

Blog by Marshele Scherrer

I have never been a morning person and I doubt I ever will be. For me, getting out of bed is probably the hardest thing I have to do all day (isn’t that true about most things--getting started seems to be the hardest part). One of the ways I try to get myself up and energized is by easing into my day with some super basic yoga stretches. Try these 4 poses tomorrow morning and let me know how you feel.

Child’s Pose: Before I even get out of bed, I usually roll over into child’s pose. It is great to relax the back, neck, and shoulders. This resting pose gives you a calming way to wake up to the day...

Here's what to do:

  1. Rollover into a kneeling position.
  2. Drop your rear-end toward your heels as you stretch the rest of your body down and forward. with your arms extended in front of you.
  3. Make sure to take deep full breaths to start the flow of oxygen.
  4. Stay here for about 30 seconds or until you are ready to move on.

Cat-Cow: Next I move into cat-cow. This is a great stretch for those who are trying to work on posture. It is also good for opening up the abdomen, back, and hips.

Here is how it works:

  1. Rise onto your hands and knees (wrists are directly below your shoulders and knees below hips).
  2. Inhale into cow (your head and tailbone lift up, dropping your belly towards the ground, heart extending forward).
  3. Exhale into cat (arch the spine upwards, tuck the chin toward the chest, draw the navel in towards the spine).
  4. Move through this 4-5 times.

Standing Backbend & Side-stretch: Now comes the hard part...actually getting out of bed. This is a great full body stretch that opens you up for all the day has to offer. It is also great for balance.

Try this:

  1. Inhale your arms straight up and bend back ever so slightly to feel elongation throughout your entire body.
  2. Exhale and let one hand slide down the side of your body with the other hand still raised.  Relax your head and neck as you feel a full side body stretch.
  3. Slowly inhale up to center and exhale to the opposite side.
  4. Repeat this motion 5 times on each side.

Forward Fold: Lastly, I end my stretching with a slight inversion. Inversions give your body the rare occasion for your head to be below your heart to allow for the energizing boost of oxygen

Follow these steps:

  1. Exhale, folding forward at your hips.
  2. Allow your knees to bend slightly and try to bring your chest towards your thighs.
  3. Relax your neck and let your head hang heavily.
  4. You will feel this stretch in the lower spine as well as in your legs. Stay here for 10 deep breaths.

Do you have a favorite morning yoga pose or tip that helps you wake up?