Morning exercises that you can do at home

Let’s start the day with a morning exercise routine to make you ground down or feel more energized, the right flow of poses always helps tune into your breath and body. Morning exercises can be an especially powerful practice for anyone dealing with anxiety and depression. Mind-Body therapies like yoga have been shown to reduce inflammation and boost the immune system. 

We have 3 simple exercises that you can apply easily in the morning, even in the bed before going to get a shower.

Bow Pose

Step 1: 

Lie flat on your stomach. Keep your chin on the mat and your hands at your sides. Your  hands should be palm up.

Step 2:

Lift your hands and take hold of your ankles. Be sure to grab the ankle and not the top part of the feet. Your fingers should wrap around the ankles, but your thumb does not. Keep your toes pointed.

Step 3:

Lift the heels away from the buttocks, keeping a hold of your ankles. Simultaneously, lift your head, chest, and thighs away from the mat. As you lift, rotate your shoulders safely and comfortably. At this point, only your core should touch the mat, while the rest of your body is lifted towards the ceiling.

Step 4:

Release the pose. Lower your head, chest, thighs, and feet back towards the mat. Let go of your ankles and return to your hands to your side.

Bride Pose

Step 1:

Lie supine on the floor. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible.

Step 2:

Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels. Lengthen the tailbone toward the backs of the knees. Lift the pubis toward the navel. Firm the outer arms, broaden the shoulder blades.

Step 3:

Stay in the pose from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.

Superman Pose

Step 1:

Lying on your stomach, with all of your arms and legs on the floor. Slowly extend your arms straight out in front of you and your legs behind you.

Step 2:

Squeeze your core muscles to keep your torso stable, then lift your arms, upper chest, and legs a few inches off of the ground simultaneously.

Step 3:

Hold this position for a few moments before gently lowering your arms and legs back down.

Source: 

https://www.verywellfit.com/how-to-do-bow-pose-techniques-benefits-variations-469003

https://www.yogajournal.com/poses/bridge-pose/

https://www.planetfitness.com/community/articles/how-do-superman-pose-and-why-you-want

https://www.womenshealthmag.com/fitness/g32393284/morning-yoga-routine/