Seated morning yoga stretch

A 15 minute morning yoga practice helps you to start your day! These seated yoga poses will stretch and strengthen your physical body, and can improve your mental clarity and focus.

Try to perform the following in a relaxed, flowing sequence.

Chin Mudra Sukhasana – Easy pose with Consciousness

Sit on the floor with your legs straight in front. Gently swing your knees outward with your feet touching, then shift your feet so that your right heel is resting in front of your left shin.

Place your wrists on your knees with your hands performing the Chin mudra – gently tuck the tip of the index finger under the tip of the thumb, keeping the remaining three fingers lightly extended with the palms facing upward – while lifting your spine upright and opening your chest without straining.

Close your eyes and take a few deep and even breaths. Feel your breath flowing in and out, and how your breathing energises your body with a relaxed rhythm.

‘Sukhasana’ means ‘with ease’. So, sitting in Sukhasana is actually sitting with ease. For some, using props such as blankets, bolsters or yoga blocks can help you feel as comfortable as possible in this pose. A well-aligned Sukhasana improves posture and can facilitate body and mind balance.

Sankalpa – Setting intentions for your day

‘Sankalpa’ is a positive declaration or affirmation. Allow your heart’s desire to rise, and repeat it three times silently (or out loud). Let it be your focus to keep your mind steady throughout the day.

Parivrtta Sukhasana – Easy pose with twist

While sitting in the easy pose, inhale while keeping your spine upright, then exhale while placing your right hand behind you and moving your left hand onto your right knee. Gently twist your torso towards your right, and try to look behind you without straining your neck. Hold for as long as you feel comfortable, breathing naturally.

Return to the easy pose, then repeat the same process for your left side. This counts as one round.

Perform three to five rounds as comfortably as possible. This asana stretches the hips, knees, and ankles. It increases flexibility throughout the spine, shoulders and chest.

Parsva Sukhasana – Easy pose with side stretch

While sitting in the easy pose, inhale and extend both arms straight out to your sides (palms down) to form a ‘T’ with your torso. Exhale and place your left hand on the floor with your elbow slightly bent, reaching your right arm up over your head (turning your right hand as you lift your arm so your palm leads the way) and leaning to your left side. Hold the pose for a comfortable length of time, breathing naturally.

Return to the neutral ‘T’ position, then repeat for the other side. This counts as one round.

Repeat three to five rounds as comfortably as possible. This asana helps stretching the muscles of the spine and the abdomen.

Parivritti Janu Sirsasana – Spiralled head to knee seated pose

Sit with your legs spread, then bend your left knee and place your heel against your perineum. Inhale and extend both arms out straight to your sides (palms down) to form a ‘T’ with your torso. Exhale and bend forward, inclining your torso to the right. Extend your right hand to your left foot while placing your left elbow on the floor on the inside of your straight leg. Take hold of your left foot with both hands and hold the pose for a comfortable length of time, breathing naturally.

Inhale and come back to the neutral ‘T’ position, then repeat for the other side. This counts as one round.

Repeat three to five rounds as comfortably as possible. This asana gives a lateral stretch to the torso and hamstrings, and opens the chest and shoulders.

Gomukhasana – Cow face pose

it so that your right knee crosses over and above your left knee, keeping your spine straight. This is dhyana veerasama. Stretch your left arm to the side and sweep your hand down and up behind your back. At the same time, stretch your right arm up above your head and fold it behind your right shoulder. Try to clasp the fingers of both hands behind your back. Hold the pose for a comfortable length of time, breathing naturally. Release your arms while inhaling, and try the pose on the other side. This counts as one round.

Repeat three to five rounds as comfortably as possible. This pose improves posture by stretching the hips, ankles, shoulders, and arms, and by opening the chest area.

Modifications: If your shoulders are tight, try using a strap to connect your hands behind your back.

Paschimottanasana – Seated forward pose

Sit on the floor with legs outstretched, feet together and hands on knees. Inhale and bring your arms straight out to the sides and up over your head, reaching toward the ceiling. Exhale and slowly bend forward from your hips. Try to grasp your toes/feet.

Hold the position for a few seconds. Let your back and leg muscles relax, allowing them to gently stretch. Inhale and slowly return to the starting position. This counts as one round.

Repeat three to five rounds as comfortably as possible. This asana stretches the hamstrings and increases flexibility in the hip joints.

Balasana – Child pose

From a kneeling seated position, inhale with your spine upright. While exhaling, gently bring your forehead to the floor, keeping your arms relaxed alongside your body, palms facing upwards.

Balasana is a resting pose. It gently stretches the hips, thighs, and ankles, calms the brain, and helps relieve stress and fatigue. Stay anywhere from thirty seconds to a few minutes, breathing naturally.

To come up, raise your torso upright while inhaling.

Shavasana – Corpse pose

Shavasana is a restorative posture that provides deep rest and relaxation for the body and mind. Lie flat on your back with your arms relaxed to your sides, palms facing upwards, feet slightly apart, and close your eyes. A thin pillow or folded towel may be placed behind your head to prevent discomfort. Take a few deep breaths as you become aware of the natural breathing, and allow your body to relax and your mind to fall into stillness.

When you feel complete, slowly and gently open your eyes and start your day on the right foot.

Namaste!

Note: Consult a doctor before beginning a yoga practice or an exercise regime.