Set your day up for success with simple stretches in the morning. This simple gentle yoga sequence will guide you through the steps and help set your intention for the rest of the day.
You’ll need your mat, a quiet space, and blocks or books for this sequence. Start by finding a comfortable seat. Bring your hands palm face down on your knees if you’d like to ground down your energy, or face up if you’d like to receive energy for the day, or one of each if you can’t decide.
Take a moment to notice your sit bones grounding into the space beneath you, the length of your spine, and the crown of your head reaching toward the sky. Allow your shoulders to relax away from the ears, soften the facial muscles, and relax the space between the eyebrows. Start to bring your awareness to your breath, taking deep inhales, and slowly releasing the breath on an exhalation.
Focus on your breath, and set an intention for the day.
Bringing your palms face down on your knees, inhale to press the heart center forward, begin to lift the chin and the gaze, and roll the shoulders away from the ears.
As you exhale, begin to round the spine as you tuck the chin toward the chest and fall back on your seat. Repeat three times.
Next, bring your chin to your chest, roll the chin along the collar bone rolling right ear to right shoulder, lower the left hand toward the earth or a block, and gently rest your right hand on the side of your head without putting any pressure on it, just allowing the weight of your hand to give you a deeper stretch. Repeat on both sides.
Inhale and bring your arms overhead, palms can press at the top, or your arms can be separated, and exhale to bring hands through to heart center. Repeat three times.
Inhale to reach the arms overhead, and exhale to lower the right hand toward the earth, walk or slide the fingertips away from you, and reach the left arm overhead for a side stretch. Repeat three times on both sides.
Next, inhale to reach the arms overhead, and exhale to twist towards the right, bringing your right arm behind you like a kickstand, and the left arm in front, bringing your hand either onto the floor or your right thigh. Use the breath as a tool to soften into your twist. Repeat three times on both sides.
Slowly make your way onto hands and knees into a table top position, allowing your shoulders to stack over the wrists, and your hips to stack over the knees. You can bring a blanket under your knees, or fold your mat for more support for your knees. Inhale as you press the heart center forward lifting the chin and lifting the gaze. Exhale as you round the spine, pressing the ground away from you, tucking the chin towards the chest. Repeat Cat/Cow three times.
Walk the hands slightly forward and begin to lift the sit bones up and back for downward facing dog, keeping the feet hip distance apart. Take a shorter down dog than you usually would, and invite a bend into the knees. Alternate from side to side to bend into the knees, and maybe move the hips from side to side. Do what feels good in your body today. Pause here for a few deep breaths, and bring your focus back to your intention.
Moving into your Anjaneyasana, or low lunge pose, step your right foot to the top of the mat between the hands. Lower your back knee towards the earth, and square the hips toward the front of the mat. You can place blocks or books under your hands to bring the ground up toward you. Pressing the heart center forward, start to breathe into this space for a moment.
Start to walk blocks/books back toward your body. Straighten into the front leg, bringing the toes to point up towards the sky. If you’re feeling tight, stay right here, or gently fold over the front leg.
Now working with the breath, inhale to bend into the knee to walk the blocks/books forward opening through the heart center, and exhale as you walk the hands/blocks back in toward the body and gently fold. Use the breath as a tool and move back and forth three times. Repeat this on the second side.
Note: if one side feels tighter then the other, don’t judge yourself. Just breathe into wherever you are on each side. If it feels better to pause in either variation, feel free to pause. Do what feels right in your body, today.
Come back into your downward facing dog for a few deep breaths. Slowly bring your knees toward the earth, separating them as wide as you’d like. Bring your big toes to touch, and begin to melt into your child’s pose, bringing your sit bones toward your heels. Bring your forehead to touch the ground, or you can create fists with your hands, and stack your fists and bring your forehead to your fists. Always do what feels comfortable for you in your body.
Pause here for a few breaths, bringing your awareness back to your breath. Are you breathing deeply? Is your mind wandering? Take a few deep grounding breaths here.
Slowly make your way back into a comfortable seat. Bring your hands to heart center, bow the chin towards your chest, and take a moment to reflect on the intention that you set at the beginning of your practice. Thank yourself for finding time to come to your mat and practice today, and take this grounding feeling with you throughout the rest of your day.
By Kaitlyn Kreitzman
Kaitlyn started practicing yoga in high school to combat the high demands of school work, sports, and life in New York. It was an on and off practice until college where she really became dedicated to making time on her mat daily. After realizing the amazing benefits of a yoga practice, and watching them become a reality in her life, Kaitlyn wanted to share this practice with others. She received her 200-hour RYT in 2015 from Urban Bliss Yoga In North Carolina. She taught on her college campus and in studios around the area of Fairfield Connecticut. After she graduated with a B.A. in Graphic Design and Illustration, she wanted to expand her knowledge of teaching and received her 500-hour RYT at Simplicity Yoga Studio in Long Island, New York. Kaitlyn now teaches and lives in Northwestern Colorado. She draws her inspiration for her classes from her everyday life. Kaitlyn’s classes focus on alignment, breath work, meditation, and yoga philosophy. She loves to help others take what they learn on the mat and incorporate it into their everyday lives. Kaitlyn works as the Social Media Manager, and Graphic Designer for Omstars. When she’s not teaching or practicing yoga, she enjoys camping, hiking, rock climbing, reading, and painting.