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5 Yoga Poses You Should Do First Thing in the Morning

  • Easy Seated Twist

    • Begin in a seated position with arms relaxed on either side of you.
    • Take right hand to the ground and place behind your sacrum. Rest your left hand on the right knee.
    • Inhale and lengthen spine. On exhale, use your hands to twist your torso to the right.
    • Breathe here for 5 to 10 deep breaths. Repeat on the other side.
  • Cat / Cow

    • Start on all fours with hands under shoulders and knees under hips.
    • Inhale and look up with an arched spine, rolling shoulders away from ears for cow.
    • As you exhale, press the floor away with hands and knees, and round your spine like an angry cat.
    • Do at least 5 complete breath cycles (5 inhales/cats and 5 exhales/cows).
  • Low Lunge

    • Begin in down dog. Round your right knee toward your nose, and step your right foot in between your hands.
    • Lower back knee down to the ground. Crawl your hands up onto your right thigh, bringing your spine upright.
    • Reach your arms up on either side of your face and reach your chest up and back, finding a slight back bend.
    • Interlace all of your fingers except the forefingers, which point straight up for venus mudra.
    • Breathe here for 5 to 10 deep breaths, switch legs and repeat.
  • Dancer Pose

    From standing, shift your weight onto your right leg.
    Bend your left knee and grab the inside of your left ankle with your left hand.
    Gently lift your left leg and press your ankle into your hand to open your back.
    Reach your right arm straight up. Hold for 5 to 10 deep breaths, then repeat on other side.

  • Camel Pose

    • Begin in a high kneeling position with hips over your knees so your weight is supported by your shins and the tops of your feet.
    • Tuck your toes and place your palms on your sacrum (fingers face up or down, whichever feels better). Draw your elbows in to one another so that they aren't winging out.
    • Keep your thighs rotating inward and pull your shoulder blades toward one another.
    • Look to the ceiling as you lift your chest upward. Release your hands to your heels and arch your spine.
    • Tip your head back to keep the whole spine in extension (skip this step if you have neck pain). Hold here for 5 to 10 deep breaths.
  • Chair Twist Kriya

    Begin standing with big toes together, outer edges of feet parallel. Bend your knees and sink your hips back like you're sitting down in a chair. Reach your arms high, framing your face. This is chair pose. Inhale here to lengthen through your spine. On your exhale, take your hands together at the center of your chest in a prayer position. Twist to the right, placing your left elbow outside of your right thigh, looking up over your right shoulder. On your next inhale come back to chair, and on your next exhale do the same twist to the left. On your next inhale, come back to chair. Repeat this, linking your breath to your movement for 1 minute at a quick, steady pace.


Heidi Kristoffer

Heidi Kristoffer is the creator and producer of Microsoft Bing Fitness Yoga & MSN Yoga, creator of CrossFlowX, wellness expert for multiple online platforms, and mama to baby twin girls.  More →

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