POPSUGAR UK

Start Your Day on a Positive Note With This Uplifting 10-Minute Yoga Practice

11/09/2020 - 05:40 AM

A bad morning can follow you throughout the entire day — raise your hand if stubbing your toe on your bed frame and spilling your coffee all over your new white shirt snowballed into unnecessarily snapping at your partner and an overall foul mood.

While we can't do much about your furniture placement, we can help you out with a 10-minute yoga practice — curated by Katie Davidson [1], a California-based certified yoga instructor — that puts positivity and productivity on the forefront [2].

"One thing to understand is that yoga involves subtle energy in the body," Davidson says. "Moving and releasing stagnant energy right when we wake up is a great cleansing practice, while synching our breath with our movement is one way to align our bodies with our minds, essentially getting all parts of ourselves on the same page before we start our day. It also sets our priorities straight."

While Davidson admits it's tempting to sit up in bed and simply begin, she recommends getting out of bed and carving out a special place for your practice — even just a corner of your room works! "There are already so many distractions; a warm, cosy bed doesn't need to be one of them. Set your space up ahead of time, perhaps with a cushion or blanket for the first meditative posture, and anything else that might help you anchor, or commit to, your practice," she says.

Then, check out Davidson's yoga sequence and pro tips, below. While she notes that it's suitable for all levels and can be done in succession, remember to take breaks as needed and listen to your body's cues.

Easy Pose (Sukhasana) or Hero Pose (Virasana)

"Start your sequence in a meditative seat," Davidson says. "This might mean in Easy Pose with legs criss-crossed in front of you, or Hero Pose, kneeling and sitting back between your heels. Both poses can be quite intense, the first one on your hips and the second on your knees, so listen to your body."

Cat Pose (Marjaryasana) and Cow Pose (Bitilasana)

Downward-Facing Dog Pose (Adho Mukha Svanasana)

"You've probably seen a dog reach its arms forward and lift its tail up, upon waking up from a nap — and with good reason. Inversions, in which your heart is above your head, can have an invigourating effect," Davidson says.

Mountain Pose (Tadasana) and/or Star Pose (Tarasana)

Davidson says these poses can help you activate a confident energy.

Sun Salutations

"This sequence of poses is named after saluting the sun, or giving thanks for a new day, making it perfect for first thing in the morning," Davidson says. "It also builds some heat. If you don't have time for much else, a few rounds can give you a quick energy boost, while starting your day with gratitude can replace negative thought patterns with powerful, positive alternatives."

Tree Pose (Vrikshasana)

"We're about halfway through our sequence, so it's the perfect time to call in some balance and equanimity," Davidson says.

Warrior II Pose (Virabhadrasana II)

Wide-Legged Forward Fold (Prasarita Padottanasana I)

Child’s Pose (Balasana)

Corpse Pose (Savasana)

"Many people skip out on Savasana, especially when they're pressed for time. However, I highly encourage you to take at least a minute to absorb the benefits of your practice. Similar to how we started, bring your body and mind to one more minute of calm and stillness," Davidson says.


Source URL
https://www.popsugar.co.uk/fitness/10-minute-morning-yoga-sequence-for-positivity-47774290