Wake up yoga stretches

June 25, 11:13 AMNashville Yoga ExaminerFreya D'Amico

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via monsierulam

It's like a bad actor pretending to wake up. They yawn over-exagerratedly and stretch their arms overhead. In reality, most of us groggily slap the alarm clock away and stumble out of bed. But that bad actor may be on to something. Early morning stretching increases bloodflow to the muscles, loosens the spine and helps us become more awake more quickly.

Here are some quick, easy stretches that will help you become more alert and make your body feel good, even if you're not a morning person.

• Start by simply raising your arms above your head and pointing your toes, making your body into one straight line. Hug your knees into your chest and repeat three to five times, always remembering to take deep breaths.
• Bring your knees into your chest. Slowly drop your knees to your right side, arms out like a T, and look to the left. Center your knees back into your chest, and repeat on the left side, creatly a gentle twist in your spine. Repeat 3 to 5 times with your breath.
• Grab a pillow and tuck it under your hips. Slowly raise one leg in the air, and then the other. This gentle inversion will really help get your blood moving. Try for 3 to 5 breaths for each leg.
• Come to a cross-legged sitting position. Place the palms of your hands on your knees and as you exhale, round your back and drop your head to your chest for sitting cat stretch. Inhale and arch your back and lift your head into cow. This series is excellent for warming up your back and neck. Repeat about 10 times, always moving with your inhalations and exhalations.
• Sitting at the edge of your bed, place your feet on the floor and fold your arms. Slowly begin to fold over, letting your head drop. IF you want more of a stretch, drop your arms to the floor and slowly straighten your legs. If the sensation is too intense, put a pillow in your lap to help cushion the stretch. Breathe. 3 to 5 deep breaths here.
• Return to sitting cross-legged on your bed, hands in a prayer position at your heart. Take a few deep breaths and set your intention for the day. What is it that you want from yourself, your work, and your environment today? Take one more deep breath, and let your intention go.