November Freebie for your enjoyment!

October 21, 2016

Wouldn’t you just love an energizing morning ritual where you don’t even have to get out of bed? Your prayers have been answered. Take a deep breath and give yourself the luxury of a fresh start in the morning. It will help you wake up and start your energized and inspired.

 

With this morning workout you can start your day softly from the comfort of your own bed. Giving your body and mind some time to to adjust for the new day ahead. Have an amazing month. Namaste. 

 

Here we go! 

 

  • Cat-Cow / Marjaryasana-Bitilasana

  1. Start on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.

  2. As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look straight forward.

  3. As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don’t force your chin to your chest.

  4. Repeat 5-10 rounds and finally rest in child’s pose. 

  • Upward Plank Pose / Purvottanasana

  1. Sit on the bed or on the floor with your hands several inches behind your hips and your fingers pointing forward. Bend your knees and place your feet on the floor, big toes turned inward, heels at least a foot away from your buttocks.

  2. Exhale, press your inner feet and hands down against the floor, and lift your hips until you come into a reverse tabletop position, torso and thighs approximately parallel to the floor, shins and arms approximately perpendicular.

  3. Without losing the height of your hips, straighten your legs one at a time. Lift your hips still higher without hardening your buttocks. Press your shoulder blades against your back torso to support the lift of your chest.

  4. Without compressing the back of your neck, slowly drop your head back. Hold for 30 seconds, then sit back down with an exhale.

  • Garland pose next to a wall / Malasana

  1. Squat with your feet as close together as possible. (Keep your heels on the floor if you can; otherwise, support them on a folded mat or place e.g. books under your heels)

  2. Press your elbows against your inner knees, bringing your palms to together and resist the knees into the elbows. This will help lengthen your front torso.

  3. Hold the position for 30 seconds to 1 minute, then inhale, straighten the knees, and stand into forward bend uttanasana.

 

  • Forward Bend / Uttanasana

  1. Stand straight on the bed or on the floor, hands on hips. Exhale and bend forward from the hip joints, not from the waist. As in all the forward bends, the emphasis is on lengthening the front torso as you move more fully into the position.

  2. If possible, with your knees straight, bring your palms or finger tips to the floor slightly in front of or beside your feet, or bring your palms to the backs of your ankles. If this isn’t possible, cross your forearms and hold your elbows. Press the heels firmly into the floor and lift the sitting bones toward the ceiling.

  3. With each inhalation in the pose, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. Let your head hang from the root of the neck, which is deep in the upper back, between the shoulder blades.

  4. Stay in the pose for 30 seconds to 1 minute. Don’t roll the spine to come up. Instead bring your hands back onto your hips and reaffirm the length of the front torso. Then press your tailbone down and into the pelvis and come up on an inhalation with a long front torso.

 

  • Melting heart / Anahatasana

  1. Start on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.

  2. On your hands and knees, walk your hands forward, allowing your chest to drop toward the floor. Keep your hips right above your knees. If possible, keep your hands shoulder width apart

  3. Hold the pose 1 to 5 minutes and slowly return to tabletop position and finally rest in child’s pose.

     

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