5-minute morning yoga to seize the day
By Dana Santas | 9/24/2015, 1:15 p.m.
Standing side bend
Standing with your arms overhead, take your right wrist in your left hand. Exhale deeply as you side bend to the left. Keep your chest open and gaze facing forward. Engage your left-side oblique muscles to help stabilize the pose as you take two long, deep breaths. On your third inhalation, rise back to standing. Repeat on the other side, holding the opposite wrist in the opposite hand.
From standing, exhale as you step your right foot back into a low lunge with your fingertips, or palms, if you can reach, down on either side of your forward left foot. Try to create a long diagonal line from your right heel to the crown of your head, maintaining a neutral spine. If you find that balance is an issue, modify by dropping your back knee. Stabilize yourself by keeping weight evenly distributed through your front foot and engaging your core and back glute (buttock). Take a breath or two in this position.
Twisting low lunge
Add a twist to your low lunge by rotating from your mid back and opening your chest to reach your inside arm upwards in line with your shoulder. Use breathing biomechanics to help you rotate by focusing on inhalations to open your rotating-side ribs and exhalations to internally rotating your lower, opposite-side ribs. After a couple of breaths in your twist, bring your hand back to the low-lunge starting position and step forward to return to standing. Repeat on the other side from low lunge through twisting low lunge and back to standing.
After returning to standing from your low lunge, exhale as you bend forward, hinging from your pelvis---not your low back. Bend your knees as much as you need to for comfort. Hold opposite elbows (as shown) or interlace your fingers behind you and reach your arms upward to add chest-opening shoulder extension. Remain inverted for two or three breaths before returning to standing upright.
Reaching your arms upward, like you did in mountain with arms up, stabilize through your core as you lift your chest and extend from your mid back, directing your arms and head gently backwards. Initiate the backbend from the middle of your back to avoid hinging or compressing your low back. Hold for two or three breaths. Return to standing with your palms together at the center of your chest.
Personally, I like to complete my morning practice by sitting on the edge of my bed with my eyes closed, taking a few more long, deep breaths as I recall my positive intention or mantra, and then I'm ready for anything!