Hi there! How are you? There is always a lot of chatter around the web about the perfect way to starting your morning. I have read various articles about a powerful start, and though they do vary, one of the key themes is movement. I am not talking about walking to the coffee pot or jumping in the shower! I am talking about movement to get you ready to feel good and ready to tackle the day. Hence a post on Yoga AM Mobility.
You can get great benefit from these movements, and they take minimal time. Many of us struggle at the chirp of the alarm clock – myself included! It can be overwhelming to read how so many people are buzzed and leap out of their bed to start the day. I am guessing some of you need to ease in a little more too. These yoga inspired stretches are gentle, engage your full body, and will get your blood going. I like to use a foam roll because it further aids mobility.
Yoga AM Mobility
This routine for Yoga AM Mobility can be completed in approximately five minutes depending on how many times you complete the moves. Scott took these photos for me out in our garage gym, but they can be performed on the floor of your bedroom or living room. Of course these exercises can be done as part of a warm up for your workout too. A little extra stretching is a plus in my book!
I am using the smaller size foam roll which is often promoted for travel. There are a wide variety that can be found online at various price points.
You can personalize your Yoga AM Mobility in two different ways. Perform each stretch or mobility move for 2-3 sets of 8-10 repetitions before moving on to the next one. The alternative is to perform each move right in a row as a sequence and then repeat. The latter is usually my choice, however, both formats are a good option. It is simply a matter of personal preference.
Lower Back with Foam Roll
Place the foam roll underneath your low back. Lie back on the floor. Bend your knees and position your feet straight in front of you. Put you elbow on your sides which allow you to shift some weight onto each side as you begin to foam roll back and forth.
I do not experience lower back pain, but I do know this is often a tight area for me. The use of the foam roll allows me to alleviate some of the pressure that can build up by working through the tissue.
Thoracic Extension with Foam Roll
Move the foam roll up under your shoulder blades. Keep your knees bent and your feet straight ahead of you. Clasp your hands behind your head. Reach back so that you back naturally curves with the foam roll as a base. This move is great for opening your chest and getting a good stretch in the shoulders.
Sit on the floor and draw your legs into you one on top of the other. Bring your one leg up so that it is stacked over the other and reach to the opposite side with your arm tucking the leg to your chest.
Perform the twist a few times on each side and then bring your arms overhead and stretch out in front of you. It is one of my favorite stretches.
Downward Dog to Upward Dog
A downward dog is an inverted “v” with your hands in front of you, your booty in the air and your feet planted on the floor. As you move through you will reverse and bring your feet and legs flat to the floor, your core down and your chest open and facing straight in front of you.
I feel so much better now! Hopefully these ideas for Yoga AM Mobility can help you get a more powerful start on your day too.
Question of the Day: How do you like to start your morning?
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