How many times in the morning, when the alarm rings, do we just want to turn away and go back to sleep? Lack of energy, tiredness due to a poorly regenerating night, morning anxiety, but also back pain and stiffness caused by the mattress we slept on can ruin the day before it even begins. Yoga can help. Today we will see a small yoga sequence perfect to start the day, from the moment we open our eyes and stretch until we stand up. Simple moves but with great benefits, capable of awakening energy, stretching the muscles and chasing away the obsessive thoughts that often grip us since the morning. The yoga sequence is designed for everyone, it requires no tools but only a little time to dedicate to it.
A poorly restorative sleep and a difficult awakening
Sleep allows the body and brain to regenerate. The aim is to wake up in the morning full of strength and energy, ready to face the day. However, this is not always the case. In sleep we often carry the problems of the day that just ended, we find it hard to fall asleep, we often wake up during the night, we sweat, we toss and turn. The result is that we wake up already tired and without strength, full of pain and back pain. Sometimes, on the other hand, it is the unsuitable mattress that disturbs rest or it is anxiety that makes us feel the weight of the day that is starting. Morning anxiety clogs the head with thoughts and worries and makes us feel a sense of constriction in the chest. The solution is to welcome every sensation, without judging it, as yoga teaches. Observe without clinging to any thoughts. And then practice the yoga sequence that we are going to see to fill up on energy and let yourself be invaded by calm and serenity, as well as improve the flexibility of the body.
First moves upon awakening
Stay with your eyes closed for a few moments longer. Stretch, stretch your arms. If you hear a yawn coming, let it come to your lips, don't block it. Extend your left arm over your head and bring yourself to your left side. Breathe. At this point, slowly lift your torso and, slowly, lift your head last. Open your eyes. Bring yourself to sit on the mattress. The knees drop outward and the soles of the feet meet near the pelvis. Exhale and stretch your arms forward, you can feel your back lengthening nicely, the tensions ease.
The yoga pose of the garland and its variations
Feet are now on the ground, lift your pelvis. The hands are in prayer and the elbows are pressed against the knees. Breathe and stay in this position for a few breathing cycles. Then, shift your body weight onto your right foot as your left hand presses against your left knee and pushes it away, you can feel your hips open. Then repeat on the other side.
The yoga position of the warrior
From the yoga position of the garland, place your hands on the ground. Lift your pelvis upwards and stretch your legs. Slowly, vertebra by vertebra, get to your feet. At this point you can get off the bed and continue on the floor. Spread your legs. Turn your right foot 90° outward. Raise your arms out to the side until they reach shoulder height. Bend your right knee while your gaze goes to find your right hand, without rotating your torso. Breathe, stay in this position feeling the strength and energy flowing inside you. After a few breaths release the position and repeat on the other side.
The yoga pose of the tree
Bring your feet together. Close your eyes again as your arms fall gently to your sides. Breathe, take a few more moments for yourself, to feel the effects of the yoga positions you just practiced. You can feel an inner calm, which comes from the absence of thoughts and, in the midst of this new serenity, also a great energy that will accompany you for the rest of the day.
