Draft
Waking up a stiff morning body
After a night lying still, many people feel slow to get moving. These poses start small and build up: the spine moves first, then the hips and legs, then the arms reach overhead.
How to use this
- Move slowly at first and let the range grow over a few rounds.
- Keep the breath easy. There is nothing to push for first thing in the morning.
The poses
Child's Pose
Balasana
A resting shape to start in, with the back gently rounded.
Cat-Cow
Marjaryasana-Bitilasana
Gets the spine moving through rounding and arching.
Downward Dog
Adho Mukha Svanasana
Brings weight into the hands and lengthens the backs of the legs.
Halfway Lift
Ardha Uttanasana
Lengthens the spine forward with the hands on the shins or thighs.
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Standing Side Bend
Parsva Urdhva Hastasana
Reaches up and over to lengthen each side of the body.
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Upward Salute
Urdhva Hastasana
Reaches both arms overhead from standing.
Keep in mind
- This is general information about movement, not medical advice.
- Move within a range that feels comfortable. Stop if anything hurts, and ease off if you feel dizzy or short of breath.
- If you have an injury or a health condition, or are pregnant, check with a doctor or a qualified teacher first.