Do you also regularly resolve to move more and do something for relaxation, perhaps yoga? In the evening, you realize that the day has flown by and that you haven’t had enough time.
You can quickly solve this problem by integrating yoga into your morning routine. Sun salutations are ideal. You can adjust the length according to your needs — 10 minutes, 20 minutes, or more.
Hundreds of muscles are engaged during sun salutations. The body is warmed up and stretched. You stimulate the cardiovascular system. In the morning, a few rounds make you feel awake quickly. The sun salutation invigorates and energizes the whole body. The practice harmonizes and gives self-confidence.
The starting position is the mountain pose (Tadasana). Get into a stable and active standing position. The feet are closed, the weight sinks into the heels. Abdominal muscles, buttocks, and thighs are slightly tense. Shoulder blades push back down, arms are relaxed, and the top of the skull is reaching up.
It is best to let the breath flow as indicated. At first, this cannot be easy. Then focus on doing the movements correctly at first.
- Inhale and exhale: Place hands together in front of the chest. The forearms form a line parallel to the floor, and the thumbs are slightly away from the body.
- Inhale: Extend arms far up and back. Draw the shoulder blades together. Bend gently backward. Weight is on the heels, and buttocks are slightly tense.
- Exhale: Bend the upper body forward and place the hands on the floor beside the feet (standing forward bend). As you bend forward, the tips of your fingers and toes form a line. Bend the knees to bring the hands to the floor and determine the intensity of the bend.
- Inhale: Give the right foot far back and place the knee on floor (sprinter position). The gaze is forward, the knee over the ankle, and you can let the pelvis sink down as low as possible.
- Hold your breath: Bring your left foot back as well so that your legs, pelvis, and torso form a line. The toes and heels touch. Thighs, buttocks, and abdominal muscles are tense. The head is in an extension of the spine.
- Exhale: Bring knees, chest, and forehead to the floor. Once in the eight-point stance, your pelvis should still be at least a fist’s width from the floor.
- Inhale: Slide into cobra pose. Rest the pelvis entirely on the mat and lift the chest and head slightly upward. The elbows are close to the body. The legs are closed, and the backs of the feet rest on the floor.
- Exhale: Place your toes up and push your pelvis far up and back. In this inverted V, the feet are still closed, and you are actively pushing your heels into the floor.
- Inhale: Place your right foot forward between your hands. Put your left knee down, looking forward. Let the hips sink in the sprinter pose. Try to bring the foot to the fingertips’ level.
- Exhale: Bring the left foot forward as well to return to the standing forward bend. Your fingertips are level with your toes.
- Inhale: Straighten the upper body again. To do this, bend the knees and come up with a straight back. Gently bend backward.
- Exhale: Place your hands together in front of the chest. Lower the arms.
Now practice the same sequence of exercises on the left side. When you have practiced both sides, you will have done a complete round of Sun Salutation. Continue with the next round and practice 10 minutes, 20 minutes, or more.
I like to use musical accompaniment with mantras to practice. I can recommend the following CD (the instructions at the beginning of the CD are in German): 108 Surya Mantra Sonnengrüße: Surya Mantras mit Harmonium Begleitung
With only ten minutes, you have already done something for your vitality in the early morning. Now the day can come.
- Start the Day Consciously with Meditation. How to Build a Morning Routine (#1)
- Your Wish is my Command! How to Use Affirmations Efficiently (Morning Routine #2)
- Start the Day Boosting Your Mentally Fitness. Learning as Part of Your Morning Routine (#3)
- Use the Power of Inner Images. Visualization as Part of a Morning Routine (#4)
- Let Go of What’s Weighing You Down. Journal Writing as Morning Routine (#6)
Disclosure: The link to the CD is an affiliate link. If something is bought through it, I may receive a commission.