Sure, it feels good when you get a chance to exercise first thing when you wake up in the morning, but often many personal obstacles hinder us. I, for one, have trouble getting up, although I’m fine once I take the plunge.
But when I thought about it, doing a few quick exercises that didn’t take much time or didn’t require changing or going anywhere may be possible for me. At least I could get the kinks out of my body in the morning, get my energy flowing, and wake up my brain before going to sit at my desk. So here is a little Dahn Yoga routine I’ve come up with. It’s just a suggestion, but maybe it will give you some ideas for your own morning exercise.
• Basic Stretches get the kinks out of your muscles and joints, reducing stiffness and helping your posture. Inhale as you go into each stretch and then exhale as you release it.
- Clasp your hands and stretch them up above your head, pointing your palms upward. Keep your feet firmly planted on the ground. Feel your shoulders, spine, hips, and legs elongate.
- With your hands clasped and stretched above your head, stretch down to your left and then right sides, feeling the sides of your body stretch.
- Keeping your hands clasped and stretched above your head, twist your waist to the left and then to the right.
- Stretch your clasped hands down towards the ground, bending at your waist and keeping your knees straight. Feel your lower back and the back of your legs. Relax your body and then slowly roll your back up.
- With your hands and arms relaxed at your side. Roll your neck to the left and then to the right, breathing naturally.
- Then roll your shoulders backward and forward, making as big a circle as you can and feeling your shoulders all the while. Inhale during the first half of the circle and exhale over the second half.
• Whole Body Patting stimulates the energy meridians of the body through vibration, while increasing blood and lymph circulation.
Stand with you feet parted shoulder-width and knees slightly bent. Extend your left arm ninety degrees from the body with your palm facing upward.- With your right hand slightly cupped, begin to pat the top of your left shoulder, and then pat down your arm toward your palm for ten counts.
- Turn your palm over and pat up the other side of the arm for ten counts. Repeat on your right arm.
- With both hands, pat your chest for 50 counts.
- Move your hands down and pat your lower abdomen for 50 counts.
- Bring your hands to your lower back and pat for 50 counts.
- Then with one hand on each leg, pat down the back of your legs for ten counts, then up the front of the legs, down the sides of the legs, and up the inside of the legs for ten counts each.
- Return to your lower abdomen, patting briskly for 50 counts.
•
Intestine Exercise helps to circulate energy in the lower abdomen, increasing physical stamina, reducing constipation, and improving digestion.
- Stand with your feet parted shoulder-width and knees slightly bent.
- Place your palms on you lower abdomen below your belly button.
- Pull your lower abdominal muscles in, bringing your navel back toward your spine, and then push your abdomen out, making your belly round. Repeat 100 times, breathing with a comfortable rhythm while exhaling through your mouth.
• Brain Wave Vibration clears your mind, relaxes your whole body, and gets your heart going (depending on how vigorously you do it).
- Stand with your feet parted shoulder-width and knees slightly bent.
- Pushing up from the floor with your feet, bounce your body, keeping it relaxed and loose. Follow your own rhythm and do not put pressure on your knees.
- Let your body just follow along with the rhythm, including your head and neck. After a couple of minutes, when your neck is more relaxed, move your head around—for example, in a circle or a figure eight—using the top of your neck as a pivot point.
- Exhale through your mouth as you do this, and hold a thought in your mind such as a positive mantra or a goal for the day.
- After five minutes, slowly stop bouncing and take three deep settling breaths, expanding your abdomen as you inhale. Feel your lower abdomen and settle your energy there.
Nothing can offer a better start of the day than doing some basic exercise first thing in the morning. What you’ve told about basic stretches is very useful , Ill do it myself tomorrow ! Thanks! It is easy and one can do it without grumbling !
This link has got a list of different yoga poses , you may want to have a look .
http://www.a2zyoga.com/yoga-poses/asanas.php
Thank you for that helpful list of yoga poses Katherine!
I have never experienced any kind of movement wether it is excercise or dance that helped me relax as much as brain wave vibration, following the teacher’s instructions, i was able to tune in to my own body’s rythm and suddenly my moves were directed to help relax the muscles that are so tensed from the normal daily living, in summary, i leave the brain wave class completely relaxed and charged with positive energy to face the normal daily activity with an open heart.
Ouch, that model looks like she has too much pelvic tilt for my tastes.
This should assist in removing those waking up blues one suffers from early morning.
A quick yoga practice in the morning, can do wonders. The body loves attention and to be nourished by yoga and the mind loves to be orientated in the right direction. Even 10 minutes can do wonders.
Even though I really enjoy sleep, it is even better to get up to attend early morning training. We get together at the Dahn Center for training and meditation before all the stress and distraction of our daily lives, and it always helps me to start the day feeling focused, awake and alert– but SO CALM!