Today I would like to share with you my favorite morning routine.  Ideally I like to do this routine while the house still quiet and prior to checking emails or my phone.   

Begin in a quiet place with your yoga mat and a cushion or you can use a neatly folded blanket.  Take a comfortable seated position on your cushion or blanket, just high enough to raise you backside a few inches from the floor.  Rest your hands on your legs or cup them in your lap comfortably.  Allow your spine to be nice and tall but not stiff and the crown of your head reaching towards the sky.  Gently close the eyes and allow the muscles in your face to soften.  Try to sit quietly for a few minutes or stay longer if you like. Focus on your breathing with your mind nice and clear.  It helps to count your breaths to yourself to keep the mind from wandering but if it does just come back to focusing on your breath.  Once you feel  you are ready, wiggle your fingers and toes and open your eyes.  Below you will find descriptions and images for some of my favorite morning yoga/stretches.  

Please reach out to me with any questions.

Seated Forward Fold - Begin with spine tall and fingertips resting on floor in front of your, on an exhale bend forward at the hips and slide fingertips as far forward as possible keeping the spine long and chin lifted away from chest.  Hold position for 5 slow breaths and on an inhale keeping fingertips on floor gently round back up.

Seated Spinal Twist - Maintain tall spine, on an inhale place one hand on opposite thigh and reach other hand behind with fingertips on floor and gently bring yourself in to a gently rotation.  Keep shoulders relaxed, chin lifted and be sure you can take in a full breath if not come out of rotation slightly. Hold position for 5 slow breaths, on an inhale gently unwind, straighten the spine and repeat to other side.

**Single Leg Stretch - Extend one leg straight out from hip with toes and knee pointing up, take same hand grasping the toes or the ball of the foot and pull back.  Maintain a long spine, hold this pose for 5 slow breaths.  If possible on an exhale reach forward with both hands placing them either on the lower leg or grasp the foot, always maintaining a long spine.  Hold this position for 5 slow breaths on an inhale, with arms extended raise up slowly with arms reaching overhead on your exhale lower arms by side.

**Knee to Ankle - Bring that same extended leg in to rest on top of the opposite leg, foot and ankle resting on top of the knee and the knee resting on top of the opposite ankle. Maintain tall spine on an exhale gently fold forward.  Hold position for 5 slow breaths on an exhale slowly round up to seated.

**From here you will repeat the single leg stretch and knee to ankle on the other leg.

Gently make your way on to your back with knees bent and feet flat on floor.

Pelvic Tilt - Both feet flat on floor, gently contract lower abdominal area, imagine you are trying to press your belly button to your spine.  There is very little movement in the pelvis as hips tilt slightly towards your chest.  Hold for 2-3 breaths and repeat 10 times.

Knee to Chest series - Both feet on floor, slowly bring one knee towards chest grasping with both hands behind thigh give it a hug and release to floor, repeat on the other leg than raise both legs together and grasp behind both thighs and hug towards chest.  Repeat this cycle 10 times. 

Supine Spinal Twist - Knees bent with feet lifted from floor, arms extended out to sides, on an exhale slowly lower both knees to one side to floor, gently turn head to look to opposite side. Hold pose 5 slow breaths on inhale breath bring head and knees to center.  Repeat to other side. 

Happy Baby - Lie on back with knees bent, feet lifted, reach between legs and grasp the inside arch of each foot, knees wide as you press down.  Maintain lower back onto floor, hold 5 slow breaths

Supine quad stretch - Lie on back with knees bent, feet lifted, lower one foot under the other and grasp with opposite hand, gently lower thigh to floor followed by other foot.  Hold 5 breaths.  Repeat other leg.

one leg crossing under the other

allow bottom leg to lower to floor followed by opposite foot.

Gently hug both knees into chest and roll up to seated position.

Cat Cow pose - Begin in table top position on inhale lower belly towards floor as you lift head and tailbone, on the exhale round back towards ceiling as you tuck chin and tailbone. Flow with breath 5x.

Cow Pose

Cat Pose

Down Dog to standing to a modified Sun Salutation.

Sun Salutation ←click here to view video of flow, description listed below.

Inhale reach arms overhead / exhale forward fold / inhale to half lift / exhale forward fold / inhale to standing hands overhead palms touching / lower hands to heart.  Flow through series 5x with slow controlled breaths.

Finish standing with hands at heart, eyes gently closed, take a few moments to express gratitude for anything for which you are thankful.