The alarm clock rings and it’s getting late. We rush to the shower, two quick bites to a piece of toast for breakfast and off to another stressful day. The vast majority of the population starts their day like this. What if we change it? The alarm clock rings an hour earlier than it should. we calmly get up to meditate and join it with some yoga postures that serve as a stretch. With the body and mind prepared, we face the day in another way. These are some yoga postures that you can do when you wake up.
Meditation and relaxation asanas to start
In the first place, we will take advantage of the fact that our brain still produces brain waves that are similar to those of sleep, so that we find it easier to enter a meditative state. We will thus begin the preparation for the stretching session with yoga.
Corpse Pose (Savasana)
This posture is one of relaxation and meditation to start the session meditating while we wake up. It is important to do it out of bed, you can imagine why. You can perform the meditation that you like the most, or simply start the day in this position, thanking all the good things that are with you.
Easy pose (Sukhasana) – phalf lotus pose (Ardha Padmasana) – lotus pose (Padmasana)
The three previous images are from easiest to most complex depending on your level of flexibility and how long you have been in this position. In the first case, both feet are on the ground, as close to our body as possible. In the second level one foot is on the ground, but we raise the other instep on the opposite thigh. Lastly, we find the “official” meditation position: the lotus position.
Choose one of the three that allows you to meditate for as long as you deem appropriate. The lower level you have, it is preferable that you start with just a few minutes and gradually expand them. If you insist on meditating more than you should it can be more frustrating than fruitful.
Child’s Pose (Balasana)
We can use this child’s posture to get out of meditation and get into stretching. The child’s posture releases tension from our lower back, while stretching the front part of our legs. It is important that your buttocks reach your heels while your forehead is on the ground.
Asanas on the floor to start the day with stretches
One Knee to Chest Pose (Apasana)
This pose can be done bringing both knees to the chest at the same time, or alternately. Doing it with one leg allows us to stretch more muscle groups at the same time since the leg gathered in the chest mainly stretches the thigh, while the straight leg focuses on the hip flexors, muscles of the groin.
Seated Fork Pose (Paschimottanasana)
The seated gripper is an ideal posture to release tension from the back of the thighs. In the image we can see the easy version, which we can make more complicated as we lean the trunk forward. The most difficult level leads us to introduce the head between the legs, but it is only within the reach of true yogis.
Cobbler or butterfly pose (Baddha Konasana)
The butterfly posture allows us stretch the inner area of our thighs: the adductors. There are two main details to keep in mind in this asana: the heels should be together and as close to our body as possible, and the knees should be as close to the ground. Complying with these two details you will notice the stretch much more.
Seated Half Twist Pose (Ardha Matsyendrasana)
The time has come stretch the glute with this half-twist pose. Adapt the position of the image and with the arm that is in contact with the knee, push it out to feel more tension. Our back is also being freed thanks to the half turn we make.
Pigeon pose (Eka Pada Kapotasana)
This pose is more difficult than we can guess from the picture. Adapt the position as the model in the photo, paying attention to a couple of details that we must comply with. The first is that the back foot supports the instep as it tends to twist and support the side. The second is to try to reach the ground with the knee of the front leg. Poor flexibility will prevent us, so we will progress morning to morning until I get it.
Cat Pose (Marjaryasana) and Cow Pose (Bitilasana)
This time we have a double movement that is usually done together to take advantage of the fact that they are totally opposite. First of all we hiss like a frightened cat by taking our back high as far towards the ceiling as we can, while we tuck our neck as far as possible towards our chest.
After a few seconds in that position we went to the opposite. The cow consists of bring your lower back as close to the ground as you can while your neck comes off your chest and leans up. Alternating these two asanas will take great care of the health of our back.
Sphinx pose (Salamba Bhujangasana)
The sphinx focuses again on the release of the spine, especially in those people who get up with greater rigidity in this body area. It resembles an Egyptian sphinx, and hence its name. It is easy to do so you can practice it even if you have a beginner level in yoga.
Halfway between floor and standing asanas
Garland Pose (Malasana)
Garland pose is one of the best options for open our hips and put on some demand when we wake up. Spread your legs wider than shoulder-width apart, with your feet and knees facing outwards. Use your hands to keep your knees from closing, and you can even use your elbows to open your legs a little more.
Downward Facing Dog Pose (Adho Mukha Svanasana)
Downward Facing Dog is one of the classic poses performed in yoga. In the image we can see one of the main mistakes made in this asana due to a lack of ankle mobility. The heels must be in contact with the ground while we form a triangle with our body.
Plow Pose (Halasana)
This yoga posture releases your spine very effectively through the position of the neck and hips. in important do it with care and according to our possibilities, since the position of our head forms 90º with our trunk, which can cause some damage if we are not prepared for it.
It is very likely that you will not be able to touch the ground with your interlocked hands. If that happens, do as in the other positions and Gradually progress to the target.
standing asana to start the day with stretching
Natarajasana Lord of the Dance Pose (Natarajasana)
How about balance in the mornings? Lord of the Dance pose stretches the entire front of our thigh while it requires postural control to remain balanced on one leg. Put the focus, breathe and hold the position first with one leg and then with the other.
Warrior Pose I (Virabhadrasana I)
The first posture of the warrior is part of the most well-known sequence in yoga. This asana allows us release tension from our groins, stretching the hip flexors. By raising the arms towards the ceiling we increase the complexity of the position.
Warrior Pose II (Virabhadrasana II)
In the second position of the warrior there is a rotation of the trunk with respect to the previous, at the same time that the hands are placed in a cross. As good warriors, we will prepare ourselves with this sequence for the day that is about to begin.
Warrior Pose III (Virabhadrasana III)
The last posture of the three that make up the warrior is the most demanding in terms of balance and strength. On this occasion we will notice tension in a large part of the body to maintain the position while the arms and legs remain in a straight line.
In Vitónica | Five Yoga routines to do in less than 20 minutes
Images | iStock, Unsplash