Most people wake up in the morning with the sound of their alarm clocks. No, not the first time it rings. After pressing the snooze button multiple times, covering your face with that warm blanket to catch up on a few moments of sleep, getting out finally when you feel there is no time to spare, getting out of bed, having a cup of coffee, followed by dragging through multiple chores to get yourself ready for the day ahead. Many of us do not wake up on an energetic note. However, next time, if you want to, just pause on the first step itself. Instead of hitting that snooze button, do the following 9 stretches that will give you the boost of energy that you need in the morning. This will not just power you for the day but will also push your coffee time to a few hours later when you might need it.
Stretching Exercises To Do In The Morning
Here are 9 stretching exercises you can do in the morning to get that boost of energy:
Neck Stretches
Due to the long hours of rest, there might be some tightness in your neck. Hence doing some neck stretching exercises can relieve that tightness or sprain and pain that it might further cause.
- Sit cross-legged on the floor or your bed with palms on your sides or in your lap.
- Gently bring your right ear towards your right shoulder, followed by the left ear to your left shoulder. Alternate for 8-10 times.
- Then bring your chin to your chest followed by the back of your head towards your back. Alternate between the two for 8-10 times.
- Next, do some neck rolls by moving your neck in a clockwise direction followed by in an anticlockwise direction.
Cat & Cow Pose (Bitilasana-Marjaryasana)
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Cat and cow is an amazing Yoga pose to warm up your spine and get that boost of energy.
- Start on your all fours with palms under your shoulders and knees under your hips.
- Inhale and drop your belly towards the floor, while stretching your tailbone towards the ceiling. Look up towards the ceiling as well. This is a cat pose.
- Next, do the opposite. Tuck your belly and round your spine. Bring your chin towards your chest. This is the cow pose.
- Alternate between the two for 5-6 rounds.
Downward Facing Dog (Adho Mukha Svanasana)
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The downward-facing dog, known as Adho Mukha Svanasana, is an all-in-one pose that stretches your arms, legs, shoulders, and spine. Being an inclined pose boosts blood supply to the brain. This is how you can do it:
- Start in a tabletop pose with your palms under your shoulders and knees under your hips.
- Bring your palms a few inches forward, curl your toes and gently rise to resemble an inverted pose.
- Stay in this pose for a few seconds and breathe gently.
One-Legged Dog (Eka Pada Adho Mukha Svanasana)
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Just like the downward-facing dog pose, a one-legged dog pose is also an all-in-one pose with a special emphasis on opening your hips and strengthening your glute muscles. This is how you can do this:
- Start in the downward-facing dog pose.
- Extend your right leg up and bend it to bring your right foot towards your left glute.
- Bring that leg down and extend your left leg up, bend it to bring it towards your right glute.
- You can stay in individual poses for a few seconds.
Warrior 1 (Virabhadrasana 1)
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Not only does warrior one strengthen your legs, thighs, arms, and shoulders, but it also improves concentration and focus. This is how you can do this:
- You can start in the downward-facing dog pose.
- Bring your right foot between your palms so that the toes of that foot face forward.
- Rotate your left foot so that it makes a 45° angle with your right leg.
- Rise gently such that your spine is straight.
- Extend your arms upward.
- Stay in this pose for a few breaths and repeat the same on the other side.
Warrior II (Virabhadrasana II)
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The warrior II pose gives you the same benefits as warrior one. For this pose:
- Start in the downward-facing dog pose.
- Bring your right foot between your palms so that the toes of that foot face forward. Also, your right thigh should be parallel to the floor.
- Rotate your left leg so that it’s parallel to the shorter edges of the mat.
- Stay in this pose for a few breaths and repeat the same on the other side.
Mountain Pose (Tadasana)
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At the look of it, this one appears to be very easy. And it is but is not without any benefits. Not only is it good for concentration, but it also improves posture. It also strengthens your leg, thighs, and hips muscles, and makes your core strong.
- To do this pose, stand with your feet hips-width distance apart.
- Your core should be firm, so should be your glutes.
- Keep your spine straight, look forwards and keep your palms as you want.
It’s that easy!!
Standing Forward Bend (Uttanasana)
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This one is great for your spine, lower back, thighs, and feet. Since in standing forward bend pose, you fold forward, it boosts blood supply to your brain, thus making you calm and relaxed.
- To do this pose, start in Tadasana, or mountain pose.
- Keep your legs a few inches apart.
- Start folding down from your waist.
- Fold-down until your nose touches your knees, or at least your palms touch your feet.
- Stay in this pose for a few breaths and gently rise.
Child’s Pose (Balasana)
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Generally, yoga routines end with savasana or corpse pose, but it can make you feel like going back to sleep. Hence, it’s better to end this one with a child's pose, or balasana.
- Start on your all fours with palms under your shoulders and knees under your hips.
- Spread your knees apart and bring your big toes to touch each other.
- Start folding down until your hips rest on your feet and your abdomen rests between your thighs.
- Bring your forehead to the floor and extend your arms forward.
- Stay in this pose for a few breaths and rise gently.
You can replace your morning coffee with this amazing exercise routine. This will not only give you that much-needed boost of energy but will also provide you with the health benefits that yoga is associated with.
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