This simple 5-minute yoga routine from guest contributor + our favorite yogi, Kalli Panagiotakos, will help you set the tone for the day, boost your mood, and keep you grounded.
Mornings can be a challenge between getting ready for work and finding the time to fit in breakfast for yourself or your larger clan, let alone a full yoga practice. Many times we stretch ourselves thinly with our scheduling demands and neglect to take the time to get centered and reflect on the day ahead.
If you’re new to yoga, the best time to start a daily practice is in the morning. Incorporating a simple 5-minute yoga routine can help set the tone for the day, boost your mood, and keep you grounded.
Spinal health is essential to our overall health. In yoga, a complete practice encompasses moving the spine in 6 directions. This short morning routine helps elongate the spine, reduce tension in the back muscles and stimulate your circulation.
Find a peaceful space inside or outdoors, take a deep breath, and follow the guide below to your new morning practice.
Urdhva Hastasana – Upward Salute
Plant your feet hip-width distance apart. Tuck tailbone, lift chest and stand tall
Raise your arms overhead, and bring palms to touch, pressing them gently together.
If you’d like, look up and lean back for a gentle backbend.
Side Bend Left + Right
From Urdhva Hastasana, bring the spine to a tall, neutral position.
Lean to the left. Stay mindful of your body and go only as far as feels comfortable
Work the chest open to the sky. Keep feet evenly grounded for support.
Gaze can be on the floor, straight ahead or up to the sky.
Hold for 5 breaths. Repeat on the right side, coming through the middle.
Uttanasana – Forward Fold
Keep feet hip-width distance apart. Hinge at hips
Option to keep legs bent or straight
Relax the head, arms and shoulders completely. Be mindful of where you are holding tension and release it.
Hold for 5 breaths
Arda Uttanasana – Halfway Lift
From Uttanasana, inhale to lift the torso halfway.
Place hands on shins or floor, keep shoulders relaxed and back to allow for the chest to move forward and a slight backbend in the upper back.
Keep neck in line with the spine
Hold for 1 breath, then exhale to fold
Repeat 3 times
Twist + Sway
From a neutral standing position, with feet hip width distance apart
Relax arms by your side and gently sway the torso right to left, allowing the arms to be guided by the momentum of the twist
Continue for 5 breaths
Set Your Intention
Bring hands to heart in prayer position, set an intention for the day ahead.
In Light,
Kalli
