Daniela Knaan
UX/UI Designer at - AdobeI once read something that really stuck with me:
Don`t judge your mood in the morning before you MOVE your body. It`s true! We wake up so often overwhelmed by starting to think about all the things we have to do today, or by the thought of another day at work. And then we get upset about not being in a good mood. Try to ignore that feeling of not wanting to get out of bed.
But what do you do?
The answer is, building some kind of morning routine, with things you love that make you feel good.
How to build a morning routine
For example:
When you wake up, sit for a few minutes, in your bed if you want, close your eyes, and concentrate on your slow and steady breaths. Think about 3 things at least you are grateful for today. This shifts your mind to positive thinking and conception of things and can already improve your mood!
If you would like to connect more with your baby, you can place your palms on your belly and visualize your baby inside your body all cozy and warm in your perfect all-providing amniotic fluid.
When you finish, get up, wash your face, brush your teeth, go to the toilet and whatever it is you usually do, and as soon as possible after that, get yourself on the yoga mat for just 10-15 life-changing minutes! Even if you don`t want to. Believe me, it will pay off.
The Gentle Morning Flow
This Gentle morning flow energizes, rejuvenates our whole body, and promotes better oxygen flow and a sense of openness for a new and beautiful day! Get into some comfortable clothes, grab your mat and let`s flow together!
Pelvic Circles:
Sit comfortably on the floor or a cushion. Place your hands on your knees and gently circle your pelvis in one direction, then switch to the other direction. This movement helps to lubricate the hip joints, release tension in the pelvis, and awaken energy in the lower body.
Cat-Cow Stretch:
Begin on your hands and knees, inhale as you arch your back and lift your head (Cow Pose), exhale as you round your spine and tuck your chin to your chest (Cat Pose). Repeat this flow several times, syncing movement with breath to gently warm up the spine and release tension.
Child’s Pose (Balasana):
From a kneeling position, lower your hips back towards your heels, extending your arms forward or alongside your body. Rest your forehead on the mat and breathe deeply into your back, hips, and shoulders. Hold for several breaths to stretch the spine, hips, and thighs while promoting relaxation.
Downward Facing Dog
From tabletop pose take a deep inhale and Press your feet and palms onto the mat. With the exhale push your hips up and shoulders back to downward-facing dog. Have your feet slightly bent and hip-width distance apart to make space for your baby. The inversion encourages better blood flow and oxygenation of all your inner body parts, brain, and baby.
Standing Forward Fold (Uttanasana):
Stand with your feet hip-width apart, exhale as you hinge at the hips and fold forward, bending your knees as much as needed to bring your hands to the floor or blocks. Allow your head and neck to relax, and hold for several breaths to stretch the hamstrings, lower back, and shoulders while promoting relaxation and calm.
Extended Triangle Pose (Trikonasana):
Stand with your feet wide apart, turn your right foot out and your left foot slightly in. Extend your arms out to the sides at shoulder height. Reach your right hand towards your right shin or a block placed outside your right foot, keeping your left arm reaching up towards the ceiling. Hold for a few breaths, then switch sides. This pose stretches the sides of the body, hips, and hamstrings while promoting balance and energy flow.
Warrior I Pose (Virabhadrasana I):
From a standing position, step your feet wide apart, turn your right foot out, turn your hips to that front leg, and bend your right knee to a 90-degree angle. Sway your arms high above your head and gaze up. Hold for a few breaths, and change sides. Warrior I strengthens the legs, opens the hips, and cultivates focus, determination, power, and self-confidence. The slight back-bend is very energizing.
Seated Side Stretch:
Sit comfortably with your legs crossed or extended in front of you. Reach your right arm overhead, leaning to the left to stretch the right side of your body. Hold for a few breaths, then switch sides. This gentle stretch releases tension in the sides of the body and promotes a sense of openness and vitality.
Corpse Pose (Savasana):
Lie down on your side with a cushion between your legs, behind your back, and under your head. Close your eyes and relax your entire body, allowing yourself to sink into the floor and surrender to gravity. Stay in this pose for several minutes, focusing on deep, rhythmic breathing to rejuvenate the body and mind.
Enjoy!
I hope you have a wonderful day! Let me know in the comments how this changed your morning!
