"Morning yoga can offer you an instant infusion of energy or quietly usher you from a sleeping state to a waking one. Or it can provide some blend of the two. And the morning yoga practices that inspire you to get on your mat first thing tend to be those that meet you exactly where you are-whether that's tired, anxious, chill-while inspiring you to expand your sense of mental and physical awareness."
"Child's Pose Sit back on your heels with your big toes touching and your knees widened toward the edges of your mat in Child's Pose. Walk your hands forward so your torso and forehead rest on your mat. Stay here for 8 cycles of breath. Press into your palms and lift your chest slightly. Walk your hands toward the right edge of your mat, stacking your left hand atop your right, for a gentle side stretch. Stay here for 4 breaths."
"Cow Pose Walk your hands back to center, press into your palms, and move through Tabletop into Cow Pose. Inhale and arch your spine. Cat Pose Exhale, rounding your back and tucking your chin to your chest in Cat Pose. Repeat Cat and Cow 2 more times each, moving with the pace of your own breath. Side Bend Return to a neutral spine. With an exhalation, bend toward the right, taking your gaze over your right shoulder toward your right hip."
Morning yoga can deliver immediate energy or a gentle transition from sleep to wakefulness depending on the chosen approach. A 15-minute sequence centered on simple spinal twists and breath-synchronized movement awakens the spine, increases mental and physical awareness, and prioritizes comfort over intensity. Foundational elements include Child's Pose variations, Cat–Cow flows, side bends, and transitions toward Downward-Facing Dog, with props like a block offered for support. Repetitions match the natural pace of the breath and include brief, specific counts to structure the practice while encouraging presence and gradual expansion rather than endurance.
Read at Yoga Journal
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