While an hour long yoga or meditation call would be a solid start to your morning, most of us don’t have the time and/or the energy to get out of our pajamas to set our intention. But, who says you need to leave your house and take a 6am yoga class? Why not set your intention in the morning, in the privacy of your own home. Sometimes we get out of bed and do a few yoga poses to kickstart our day, so why not share some of our favorites with you? We’ve put together a list of the top 5 yoga poses to help you find your inner peace and work that ujjayi breath.
Child’s Pose (Balasana)
Kneel on your mat, reach your arms out on the mat in front of you, put your chest to your legs and put your forehead to ground. Make sure your toes are touching and your knees are spread wide — this will help you sit deeper into the pose and allow you to breath deeply. Sit here for at least 5 breaths, breathing in through your nose and out through your mouth. This is where your ujjayi (ocean) breath comes into play.
Stay here: Do 5-10 long breaths
Cat/Cow Pose (Bidalasana)
From child’s pose move into table top. Knees and hands, hip width distance apart. Make sure your hands are aligned with your shoulders and your knees are sitting directly below your hips. From here start with your cow, moving into your cat.
- Cow – Inhale and look upward, invertly stretching your spin and dropping your hips to the floor.
- Cat – On the exhale, drop your head slowly, tuck your chin to chest and stretch your back, pushing your hips and back up and away from the mat.
Stay here: Do 5 rounds — 1 complete round starts at Cow and ends with Cat
Downward Facing Dog (Adho Mukha Svanasana)
From table top position, spread your arms a little wider, spread your fingertips, tuck your toes and lift your hips high into the air. Your body should look as if it is in an upside down “V.” Just remember, it’s okay if your feet aren’t flat and don’t hit the mat completely, after a lot of practice and stretching, eventually you will get there. To feel the stretch in your shoulders try to push your head back towards your feet. While here, you can bend your knees, lift opposite feet, and stretch any way that feels the most comfortable.
Stay here: Give 5-10 solid breaths
Seated Half Twist (Ardha Matsyendrasana)
Sit on your mat (or floor) with your legs out straight in front of you, bend your knees (almost like you are sitting indian style) and take the left leg and prop it up and over to the right hip. Your left leg should be in an upside down “v” with your left foot flat on the floor close to your hip. Cross your right arm over the left leg and twist from the hips, ringing yourself out like a wet towel. Stay here for a good stretch, release and do the same thing on the opposite side of your body.
Stay here: Hold each side for about 30 seconds — 3 deep breaths
Seated Pose (Siddhasana)
Sit indian style place your hands to heart center, in prayer pose, or on your knees. Sit here and just breath. focus on your breaths and here you can meditate or think about the positive things your day is going to bring. Take this time to just be thankful for another day and making a positive impact on those around you.
Stay here: 3-5 minutes
All of these yoga poses can be modified for all levels. What’s important is that you remember to breath through all of them — Keeping your ujjayi breath constant and unwavering. Start your day off right and find your intention. Namaste!