We've teamed up with Good Vibes Yoga studio to show you some simple morning stretches (nothing too fancy, it's just the basics). A simple routine of feel-good poses to help lengthen the spine, open the hips and get you feeling great.
You’ll walk away full of good vibes and ready to start the day!
1. Adho Mukha Svanasana – down dog
A foundation yoga pose to wake you up, boost circulation and stretch the entire back side of the body. Keep your knees bent softly to allow tension to dissolve from your lower back, and your palms firmly spread on the floor with fingers spread wide. Draw your waistline in, and soften your shoulders.
2. Uttanasana – Forward fold/ragdoll
Feet are shoulder width distance apart, knees deeply bent. allow the entire upper half of the body to be heavy and supported by the strength in the lower half of the bodythis pose is Not so much about touching your toes as quietening the mind!
3. Uttanasana variation – forward fold with hands clasped over head
Keeping the feet where they are, simply clasp your hands behind the lower sacrum, heels of the palms pressing. send your sit bones toward the sky, and the crown of your head toward the floor, creating length along the hamstrings and in the spine. Soften your shoulders, soften your neck, soften the jaw. Imagine any thoughts or tension trickling out of the crown of your head on the yoga mat.
4. Vajrasana variation – kneeling pose with arms clasped back
Lengthen your tailbone down, pull the waist-line in, and as you broaden across your collarbones send your heart toward the sky. This pose stretches the calves, soles of the feet, toes, as well as relieving stress and tension in the neck and shoulders. Also a great pose to do after meals!
Note: if toes tucked gets too intense, bring the tops of the feet to the floor and sit on the heels (traditional vajrasana).
5. Vajrasana VARIATION – kneeling pose WITH ARMS CLASPED FORWARD
As you strongly pull your belly button in toward the spine, dome the upper back and spread the shoulder blades away from one another. All 3 bandhas are engaged in this pose – mula bandha (pelvic floor lifts), uddiyana bandha (waist-line draws in) and jalandara bandha (throat lock – chin moves toward your neck whilst lifting the sternum). Send your breath in-between the shoulders and observe your responses to the internal heat that this pose cultivates.
6. Urdhva Hastasana – upward salute
A great pose for awakening the body. This pose brings energy and feeling to the entire body from the finger tips down through the souls of the feet. As you plant the entire soles of your feet into the floor, notice there is a natural lift that accompanies this grounding. This pose Prepares the spine for further stretching.
7. Triyak Tadasana – swinging palm tree
This juicy side-stretch elongates the spine, expands the lungs, and strengthens the abdominals. Remember to engage the core as you bend, and slightly tilt your chest upward. With each inhale, find a bit more length in the body, and with each exhale, move deeper into the bend.
8. Eka pada adho mukha svanasana - 3 legged dog
Keeping your shoulders and hips square and equal weight between the two palms, from downward-facing dog lift one leg up. This asana Develops confidence in balance, quietens the mind and strengthens the arms. Focus on your breath – take 10 long ujjayi breaths.
Eka pada adho mukha svanasana variation – 3 legged dog/open hip
Maintaining the alignment of 3-legged dog, bend the knee and yawn open the hip. You should feel a deep opening along the front of the hip flexor. As your arms fatigue, ensure to keep drawing the shoulders down your back. This variation helps open and lengthen through the side body – subtly transforming your posture.
9. Anjaneyasana (Low Lunge Pose)
Low lunges stretch the psoas and hips, and can relieve sciatica pain. Ensure the front knee is in line with the ankle. Draw the legs toward the midline to activate the inner thighs. Keep the hands either on the knee for support or reach the arms high for more energy! Optional back bend here, but ensure to draw your belly-button to your spine and send your sternum toward the sky, as opposed to collapsing into your lower back.
PARIVRTTA ANJANEYASANA – revolved lunge/twisting lunge
Revolved Lunge Pose is a twisted variation of Lunge Pose. Keep your core engaged to protect your lower spine, and use the breath to find more space. twists are often the poses we make more difficult for ourselves than they need to be. Maintain the balance of strength and ease, and maybe even turn to gaze upward and open the heart with a gentle back bend.
10. Setu Bandha Sarvangasana – bridge pose prep
Lie on your back with your arms next to the body, palms face down. Ensure feet are parallel to each other, firm your tailbone in towards the pubic bone to flatten the entire length of the spine onto the mat. chin is slightly tucked. Take a deep breath.
Setu Bandha Sarvangasana – bridge pose
Bridge pose is A fantastic posture for awakening the senses to the here and now. a beginning backbend that strengthens the legs and hips, massages the spine, and opens the heart. Remember to pay close attention to your knees, don’t allow them to splay wider than your feet as your hips rise upwards. You can try interlacing your hands and stretching them down towards your feet. this can help stabilize your pose and it’s nice extra stretch on the shoulders. take between 5 and 15 breaths in this pose.
Supta Jaṭhara Parivartānāsana –supine spintal twist preparation
As the sequence comes to a close and you start to slow down, let your whole body be heavy. Allow the breath to slow down, maybe close down the eyes. Take hold of the back of the right thigh or shin with both hands and gently draw the knee towards your ribs. Repeat on the left side.
With the thigh compressing the abdomen, this pose can release stale air from the large intestine, and stimulate digestion.
11. Supta Jaṭhara Parivartānāsana – Supine spinal twist
Send the elevated knee across the body, and let it fall toward the mat. Let your head fall to the opposite side, and let the head be heavy. This twist Stimulates the kidneys, abdominal organs, bladder and intestines, as well as rinsing out the muscles running the length of the spine.
once you’ve settled into the twist, release any sense of effort and let gravity do the rest of the work. let a few soft breaths ripple through your body as you surrender to gravity’s embrace.
12. Savasana – Corpse pose
Take up as much space as you like in your final rest pose. Turn the palms toward the sky in a gesture of passivity, receiving, and acceptance. Savasana is about letting go and being present, that is remaining conscious and alert while still being at ease.
it rests the body and mind after the effort and focus required during asana practice. Gradually relax one body part at a time, one muscle at a time, and one thought at a time. Knowing that there is nowhere else to be, nothing else to do – completely let go.
Have a great day.
Love + Good Vibes
Words: Steph from Good Vibes
Photography: Scottie Store
Model: Lucy Bourchier
Founded by artist Kirra Jamison, Good Vibes is all about good vibes and awesome yoga .Visit Kirra and her wonderful team at Good Vibes, situated in Northcote, just a stones throw from the CBD.