Revitalize Your Morning Routine with a 20 minute yoga flow and Child’s Pose
Are you tired of dragging yourself out of bed in the morning, only to stumble through your day feeling groggy and unproductive? It’s time to revitalize your morning routine and infuse it with energy, focus, and a sense of calm.
Imagine starting your day with a 20-minute yoga flow that invigorates your body and mind, setting the tone for a productive and positive day. And what better way to conclude this revitalizing practice than by sinking into the comforting embrace of Child’s Pose, allowing yourself a moment of stillness and peace before diving into the demands of the day?
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The beauty of the 20-minute morning yoga flow lies in its accessibility – no prior experience is necessary! Whether you’re a seasoned yogi or a complete beginner, this easy-to-follow routine promises to bring tranquility and balance into your daily life.
This morning, we have a 20-minute yoga session for all levels. It’s designed to give your body what it needs to start your day well. We’ll start in child’s pose, with the option to have your knees together or apart. Then, slowly walk your arms forward and rest your forehead on the mat. Take a few moments to relax and deepen your breath.
Then, come up to tabletop position and start moving through a figure of eight to warm up. As you do this, you can move your hips a little to loosen them up.
Finally, dip your belly and arch your spine as you inhale, and round your back as you exhale. What’s stopping you from starting this pursuit of complete well-being? Say goodbye to morning lethargy and hello to a revitalized sense of purpose with just a few simple yoga poses each day!
This morning, we have a 20-minute yoga session for all levels. It’s designed to give your body what it needs to start your day well. We’ll start in child’s pose, with the option to have your knees together or apart.
Then, slowly walk your arms forward and rest your forehead on the mat. Take a few moments to relax and deepen your breath. Then, come up to tabletop position and start moving through a figure of eight to warm up. As you do this, you can move your hips a little to loosen them up.
Finally, dip your belly and arch your spine as you inhale, and round your back as you exhale.
Return to a neutral position, then inhale and raise your right arm, opening your chest to the right. Exhale and thread your right arm under the left, lowering into the thread the needle position. Your left arm can reach forward or wrap behind your back. Return to tabletop position, then inhale and raise your left arm, opening your chest.
Exhale and thread your left arm under the right, coming down into the thread the needle position. Your right arm can reach forward or wrap behind your back. Return to tabletop position, open your right knee to the side, and start circling your leg a few times away from and then towards your body. Finally, extend your right leg back.
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Find your balance and reach your left arm forward. Look down to help you know where you are. Reach through your left fingertips and right toes. Hold for a breath, then lower your hand and knee. Perform the identical action on the left-hand side.
Circle your left leg away from you a few times, then towards you a few times. Extend the leg back and reach your right arm forward. Keep looking down to avoid neck tension. Press the floor away and reach from your fingertips to your toes.
Hold for a breath, and then come back to tabletop. Tuck in your toes, lift your hips, and come to downward dog.
Start pedaling your legs and swaying your hips from side to side to loosen any tight areas.
First, find a comfortable position and take a deep breath in and out. Then, step your right foot between your hands and lower your back knee.
Raise your arms up and interlace your fingers, then twist to the right side and reach your arms out.
You can also lift your back knee if you want. Hold this position for a moment, then move to a plank pose.
Lower your body down to the ground, and place your forearms on the mat. Press through your forearms and relax your shoulders. Finally, return to a resting position.
Step your left foot between your hands and lower the back knee. Raise your arms up for a low lunge, then interlace your fingers and reach your arms up to lengthen your spine. Twist to the left and open your arms into a T-shape.
Lower your right hand to the mat and reach your left arm up, keeping your chest open. You can pick up your back knee if you want. Then step to plank and lower yourself down to your belly. Lift your chest for a breath, then exhale back to down dog.
Raise your right leg up and place it between your hands. Raise your arms up for a high lunge, then open up for Warrior Two. Relax your shoulders down and flip the front palm.
Rest your right forearm on your thigh and reach your left arm overhead for a variation of extended side angle. You can also bring your right hand to the inside of your right foot for balance. Lower your left hand to support you and turn your back toes forward.
Lower your back knee and edge your right foot to the right to create more space, bringing you into lizards. Take a few breaths here, then go deeper if it feels good, perhaps coming down to the forearms. Hold for one more breath and then step to plank.
Inhale and exhale, lower to the mat. On your inhale, you can find upward facing dog and exhale back to downward facing dog.
Lift your left leg high on the inhale and step through to high lunge on the exhale. Reach your arms up on the inhale and open out for Warrior Two on the exhale. Relax your shoulders as you open your arms apart and flip the front palm up. Inhale and reverse.
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Raise your left arm and reach your right arm back. Exhale and bring your left forearm to your thigh. Reach your right arm overhead for a variation of extended side angle. You can also bring your left hand down to the mat.
Look down for balance and slowly lower your right hand for support. Turn your back toes to face forward and lower your knee. Move your left foot to the left side to come into lizards. Take a few breaths to see how it feels. If it feels good, you can go deeper, perhaps coming down to the forearms. Hold for a breath in, exhale out. Step back to plank and move through your Vinyasa, coming into your backbend.
Look down and bend forward, then roll up slowly. Stand with your feet wide apart, and bring your right knee up. Find a spot to focus on to help with your balance. Bring your hands under your knee and straighten your leg.
If you can, hold your big toe with your right hand and bring your left hand to your hip. You can also use a strap if you have one. Take a deep breath and stand taller, then release. You can also move your legs a bit if you need to.
Hug your left knee to your chest. Find a spot to look at. Bring your hands around the back of your knee and straighten your leg. Flex your foot and press through the ball of your foot. You can stay here or reach for your big toe with your left hand and place your right hand on your hip.
If you have a strap, you can use it to hold your foot. Inhale and stand taller, exhale and ground through your right foot. Take two more breaths and then release. If needed, you can move your legs and turn to the side of your mat. Step your feet wide apart.
Inhale and roll your shoulders back, puff out your chest. Exhale and fold forwards, swaying to the right side. Bring your hands down to the mat in front of your right foot. Relax your chin to your chest as you fold towards the right leg. It’s perfectly fine if you can’t touch the floor with your hands. Walk your hands over to the left foot, folding over the left leg.
Walk your hands back through center. Shuffle your feet wider than your hips, turn your feet out, and bend your knees. Sink your hips down into a yogi squat position. It’s okay if your heels are lifting. You can use your hands for support or bring hands into prayer.
Find a few moments of stillness, lengthening your spine as best you can. If necessary, rely on your hands for support.
Lift your hips and straighten your legs to come into a wide forward fold. Bring your hands back to your hips, then lift all the way up and turn to face the front of your mat. Step forward and reach your arms up, then fold forwards.
Lift your chest halfway, then plant your hands and step to plank. Lower down to the belly, relax your arms by your side, then lift your legs and arms into Locust pose. If necessary, you are allowed to use your hands for support. Roll your shoulders back and release. Rest your head on your forearms and rock your hips side to side. Bring your hands under your shoulders, press up to tabletop, and push.
After returning to child’s pose, relax your arms by your side to lower your shoulders. Slow down your breath and release any muscle tension. Rest your hands on your knees and close your eyes for a few moments.
Take this time to feel the effects of the practice and set an intention for your day. Take a deep breath in, lift your shoulders, and hold the breath for a few moments. When you exhale, relax your shoulders down and let go of any tension. Open your eyes. So next time you wake up, consider giving yourself the gift of a 20-minute morning yoga flow – your body and mind will thank you for it.
