Do you find it difficult to get out of bed in the morning and nothing works for you without a coffee?
I know that all too well! You either love getting up early or you hate it.
For a long time, I definitely fell into the second category. When the alarm went off in the morning, I could barely get out of bed.
However, since I've developed a little yoga routine in the morning and given up coffee (yes, really!), getting up early has been much easier for me. I'd like to share with you my five favorite wake-up yoga exercises that help me start the day well.
#1 Cat-Cow Pose
When we wake up, our spine is still stiff from lying down for so long. The Cat-Cow Pose is particularly effective for activating it and preparing it for the day.
Come onto your mat in a quadruped position, with your palms under your shoulders and your hips and ankles in a line.
As you inhale, bring your belly down and pull your shoulder blades back. At the same time, lift your head so that your gaze is directed forward.
As you exhale, draw your belly button toward your spine and tilt your pelvis. Your spine will now move toward the ceiling, rounding like a cat's hump. Bring your chin down to your chest.
#2 standing forward bend
Our hamstrings are also shortened after standing up. The standing forward bend stretches them.
In addition, the spine is pulled apart and discs that have been compressed by lying down for long periods are released.
This asana begins in Mountain Pose. Now exhale and slowly lower your upper body forward through your hip joints. Make sure your ankles and hip joints are aligned. To do this, bring your weight slightly more into your toes until you feel like you're almost tipping forward.
Now try to touch the floor with your fingertips. Alternatively, you can grab your opposite elbows and let your upper body hang, or grab your ankles. If the tension in your legs becomes too strong, you can also bend your knees slightly.
#3 Swivel seat
This asana not only warms up the spine and makes it more flexible, but it also stimulates digestion.
First, sit on your mat with your legs stretched out. Now bring your right foot over your left leg and place it next to the outer edge of your left knee.
Take a deep breath, straighten your torso, extend your left arm in the air, and then grasp your right knee. As you do so, rotate your torso to the right, starting at your navel. At the same time, place your right hand behind you.
You can now wrap your left arm around your right knee or press your left elbow against your knee from the outside to intensify the rotation. Make sure your chin follows your ribcage and that you don't over-rotate your head. With each inhalation, you should try to straighten up even more, and with each exhalation, you should try to extend the rotation even further.
#4 Upward Facing Dog
Backbends, including upward-facing dog, activate the body. The spine is stretched backward, opening the lungs and chest area.
For Upward-Facing Dog, first lie on your stomach on your yoga mat. Your palms should be placed next to your chest, with your elbows close to your body.
Inhale and bring your weight into your palms, lifting your torso and thighs off the mat. Your arms should now be as straight as possible.
During this exercise, be especially careful not to pull your shoulders toward your ears. They should be completely relaxed.
This asana specifically strengthens your spine and provides a pleasant stretch to your chest and shoulders. However, if performed incorrectly, it can put strain on your lower back. If you feel any tension in this area, check your form and stop the pose.
#5 Headstand
With a headstand, your heart is raised above your head. It's therefore a so-called inversion. This increases blood flow to the brain, which has a positive effect on your heart and circulation. A headstand in the morning also gives us a different perspective on the day.
The base of the headstand is a triangle formed by forearms and clasped hands. By grasping your elbows with your hands, you can find the correct distance between your arms. Now, clasp your hands together so that your elbows and hands form the triangle. Bring the crown of your head into this triangle and grasp the back of your head with your clasped hands.
Now you can touch your toes and lift your buttocks upwards. Bring your feet as close to your torso as possible. This will straighten your upper body.
Once your pelvis is positioned above the triangle of your forearms and hands, it's time to slowly lift your feet off the floor. Bring one knee at a time toward your chest. You can either stay in this position or slowly try to stretch one leg at a time into the air.
Bring peace into your day
Do you remember that feeling you had as a kid when you woke up before everyone else on the weekend and had the living room all to yourself? I loved that feeling because it gave me such peace.
I feel the same way about yoga in the morning. When I get up around 6 a.m., depending on the time of year, it's still dark, there's no traffic on the streets, and everything is quiet. For me, there's no better time to roll out my mat and greet the day with yoga. The stress of the day hasn't caught up with me yet; I'm completely calm and at peace with myself. According to Ayurveda, the time before 6 a.m. is also the best time for exercise and activity, as the body is still in the Vata phase. It's a time of lightness and activity, when the body is particularly rested and fresh. Getting up is easiest for us at this time of day.
Through yoga and meditation, we gain clarity and energy in the morning that accompanies and supports us throughout the day. It also helps us counteract the stress of the day, preventing it from getting to us.
It's best to lay out your yoga clothes in the evening and roll out your mat so you can start right away.