5 Yoga “Wake-up” Poses

How did you get so good at yoga?!

Let me tell you a secret: it’s all in the warm-up!  In many yoga classes and home practices, we often forget the importance of a good warm-up.  At the start of my practice, I’d find myself jumping up out of bed and starting a rigorous practice of sun salutations, twists and binds only to find myself becoming more sore than limber.  After many years of practice, I realize that a more subtle warm-up is required to really get all the creaks and cracks out from the night before.

In this era of yoga, we are prone to become pose focused, which often leads to injuries and putting our practice on the back burner until we heal.  I don’t know about you but NOT practicing is the worst punishment for me! So I’ve become accustomed to spending a good 15-20 minutes warming up my body BEFORE moving into any sun salutations.  This is my secret to success.

So what are some good warm-up poses?  We all know the trusty Cat/Cow staple so I won’t cover those.  My first GOOD MORNING pose is Happy Baby.
Happy Baby is one of those feel good poses in the morning that really helps to wake up the spine, backs of the legs, and chest.

Lay on your back, and lift both legs to the sky.  Bend your knees sending them out wide and grab onto your ankles or bottoms of the feet. Let your spine rest flat on the bed/mat/ground.  You can rock side to side for a comforting wake up call to the spine!

Hug your knees into your chest and roll up into a seated position.  It’s time to stretch your sides out!
Side Extension stretches feel absolutely incredible first thing in the morning.  Once you start doing them regularly, you’ll wonder how you ever lived without them.

Inhale both arms up, reaching to the sky. Exhale the right hand down to the mat, Inhale the left arm straight to the sky. Exhale reaching over to the right side. Think about lengthening the left side-body, reaching through the fingertips and down to the mat through the hip.  Inhale both arms back up to the sky.  Repeat on the other side.

Once you’ve stretched each side-body, it’s time for some Seated Spinal Twists.
Spinal Twists are a great way to prepare your spine for the flexion and extension of the spine in Cat/Cow.  Don’t try to push yourself into a deep twist here, remember these are Wake-up poses.

Inhale both arms up, reaching to the sky.  On an exhale, twist your torso to the right and release your arms- bringing left hand to the right knee, right hand behind the hip.  Think about lengthening the torso, creating a straight spine, trying not to lean forward or back.  As you breathe deeply, with every exhale try to release your leg muscles little by little focusing your attention on creating that straight spine. Repeat on the other side.

Once your back to center, bend your knees planting your feet about hip-width distance in front of you and plant your hands slightly behind you. Turn your hands out so your fingertips face the outside of the mat. Preparing yourself for a Reverse Tabletop.
On an inhale, press into your feet and hands lifting your hips as high as you can and holding for a slow 3 count.  On each count think about lifting your hips just a tiny bit more, squeezing your glutes.  On an exhale slowly release back to the mat.

Reverse Tabletop is great for waking up the hip flexors, shoulders, wrists, thighs, and glutes.
Coming back to seated, bring the soles of your feet together letting the knees go wide coming to a Butterfly or Bound Angle pose.
Take a hold of your shins, ankles, or feet.  Inhale lengthening up in the spine, again creating a straight, flat back.  Begin to focus on your breath.  On every exhale release the tension in your knees, hips, and legs a little more.  Keep your focus on maintaining that flat spine.

You can place blocks under your knees or sit on a bolster/big pillow here to find a more supportive position for the body.

No matter what your goals are for your home or studio practice, make sure you are mindful about your movements and don’t skip the warm-up.  It’s like the Breakfast of your practice.  If you don’t warm-up enough, you could end up nursing an injury on your couch instead of increasing your flexibility and strength.

Have a great Friday!  See you next week.
Peace and Love,

Melissa