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Good Morning Stretches

© Jennifer M. Witkowski

In all the different forms of yoga, there are literally hundreds of poses that you can perform. One of the beautiful things about yoga is that it is so easily integrated into your everyday life. Because there is very little to no special equipment needed except an open and peaceful frame of mind, many of the yoga asanas can be practiced just about anywhere. There are even poses that can be performed lying down in bed! The following are some easy postures that can be performed just as you are waking up in the morning, to get your blood flowing and start the day in a relaxed way, as well as working out any kinks you may have gotten during the night.

The Cross Pose

Begin by lying on your back, arms out perpendicular to your body, as if you were going to form the letter "t" with your body. Slowly lift your right leg into your chest. Twist your midsection, taking your bent leg across the body and over to the side. Try to touch your knee to the bed. Try to keep your shoulders flat against the mattress. Turn your head to the opposite side, and hold the pose for 20 - 30 seconds. Repeat to the opposite side with the opposite leg. This pose stretches the chest, the hips, and the entire midsection. Some yoga masters believe it increases blood flow to the stomach, intestines, and kidneys, stimulating the entire digestive tract.

Hamstring Stretch

Again, begin lying on your back, this time with your hands at your sides. Slowly lift your right arm over your head. Bend your right leg, and bring the right knee into your chest. Extend the right leg, holding on to your ankle (or your calf, if more comfortable). Pull the leg towards the chest and hold the stretch. Lift your head and touch your nose to your knee. Hold for 20 - 30 seconds. Repeat with the opposite arm/leg. This stretches the back of the leg (the hamstring muscle group), and also the lower back.

The Rocking Chair

Once more, begin lying on your back. This time, bend both knees and bring both knees into your chest. Clasp the legs BEHIND your thighs (clasping on top of the knee puts too much pressure on the joint). Slowly rock back and forth, back and forth, while curled in this position. This increases blood flow to all the muscles of the back (kind of like giving yourself a back massage!). Finish by rocking yourself to a sitting position.

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