10 Morning Stretches Before Starting Your Day

April 24, 2023
6 min read
10 Morning Stretches Before Starting Your Day

Incorporating basic stretches in your day-to-day routine can energize you for the day. That could mean that you can skip your caffeine dose until mid-morning.

Stretching before starting your day can even boost your confidence. Some of these morning stretches can last for less than 10 minutes or longer if you have more time to spare. Basic stretches can make a lot of difference in your mind and body.

As such, we’re here to give a rundown of the morning stretches you can try. Discover stretches to ease yourself into a busy day.

Morning Stretches to Start Your Day

Taking some time to stretch each morning offers a wide range of benefits. Yoga, for example, is a practice that focuses on stretching. Some of its benefits include:

  • Easing stress and anxiety
  • Improving the quality of sleep
  • Supporting cardiovascular and respiratory health
  • Improving flexibility
  • Preventing musculoskeletal disorders

Start reaping the benefits of stretching. Here are some basic stretches to learn:

1. Sukhasana (Easy Pose)

Let’s start with an easy pose—the Sukhasana. Not only does this pose improve flexibility, but it also alleviates stress. Here’s how to do it:

  1. On a yoga mat, sit with your legs crossed and your hands on your knees. Make sure your palms are up.
  2. Sit as straight as possible and push your “sit bones” into the floor.
  3. Keep your eyes close and inhale.

2. Balasana (Child’s Pose)

The Child’s Pose is a great and effective way to stretch stiff and tight muscles in the morning. It is an excellent way to stretch your spine, pelvis, thighs, and hips, especially if you’ve twisted your body while sleeping.

Aside from that, the Balasana pose also alleviates fatigue and stress and calms the mind. Here’s how to do it:

  1. On your yoga mat, get down on all fours.
  2. Ensure your knees are under your hips and your big toes are touching. If the position puts some pressure on your knees, put a gap between your toes.
  3. Inhale; then exhale while taking your butt back to your heels and bringing your chin close to your chest.
  4. Rest with your arms outstretched and your forehead on the floor. You can also put your arms on the side of your body, palms up.
  5. Hold the position while taking five deep breaths.

3. Vrksasana (Tree Pose)

The Tree Pose helps improve balance and stretch your body—from the tips of your fingers to your heels. Here’s how to master the Vrksasana pose:

  1. Stand straight and lift your hands over your head while bringing them to the prayer position.
  2. Balance on your left leg while bending your right knee to the right side.
  3. Press your right foot to your left inner thigh.
  4. Hold the Tree Pose for 30 seconds.
  5. Switch to your right leg and repeat.

4. Adho Mukha Svanasana (Downward-Facing Dog)

The Adho Mukha Svanasana pose offers plenty of benefits for your body. This pose opens your shoulders. It also improves flexibility, strengthens the arms, loosens the spine, and tones the legs.

Doing this for longer will allow you to reap more of its benefits. Here’s how to do it:

  1. Place your hands on your mat, palms down. Ensure that your hands are placed slightly in front of your shoulders.
  2. Next, position your knees on the mat, just under your hips.
  3. Exhale while lifting your knees off the mat together while lifting your buttocks and hips toward the ceiling.
  4. Stretch your heels and push your thighs back.
  5. Ensure that your head is not hanging down. Keep it aligned and in between your arms.
  6. Take five deep breaths while bending one knee after the other. Doing this will open up the back of your legs.
  7. Don’t move your legs and hold the pose for two deep breaths.

6. Eka Pada Adho Mukha Svanasana (One-Legged Dog)

Another pose you can include in your morning stretching routine is the Eka Pada Adho Mukha Svanasana. This pose helps develop confidence and peace of mind. It also opens up the hips and side body.

Here’s how to do the One-Legged Dog pose:

  1. Start with the downward-facing dog pose. Ensure that both hands are pressed evenly on the ground.
  2. Next, take a deep breath while lifting your right leg as comfortably as possible.
  3. Exhale while bending your right leg. Move your heel towards your butt, then turn. Doing this will open up the right side of your body.
  4. Take two deep breaths in this position for your side and hip to lengthen and open up.
  5. Straighten your right leg while bringing your hips back towards the ground as you exhale.
  6. Switch to your left side and repeat.

7. Marjaryasana and Bitilasana (Cat-Cow Pose)

Doing these two poses at the same time increases spinal fluid circulation. Besides stretching your back and torso and lubricating the spinal cord, the Cat-Cow pose massages the organs in the abdomen.

Doing it will energize and prepare you to take on a new day. Here’s how to do the Marjaryasana and Bitilasana pose:

  1. On your mat, get down on all fours. Ensure your hands are positioned below your shoulder, and your knees are below your hips.
  2. Spread your fingers and distribute your weight evenly on your hands.
  3. Inhale and arch your back while lowering your chin to your chest.
  4. Feel the stretch from your neck to your tailbone.
  5. While exhaling, lower your back to a scoop shape while lifting and tilting your head back.
  6. Repeat this 5-10 times.

8. Tadasana (Mountain Pose)

The Mountain pose requires balance and awareness. This is a vital pose for several standing poses in yoga. Tadasana also puts your concentration and focus to the test. Some of its benefits include:

  • Reducing flat feet
  • Relieving sciatica
  • Strengthening ankles, thighs, and knees
  • Firming your buttocks and abdomen

Here’s how to do it:

  1. Stand with your arms at your side. Keep your feet together.
  2. Ensure all the corners of your feet are touching the ground.
  3. Engage your thighs while keeping your legs straight and tucking your tailbone in.
  4. Elongate your arms and torso while inhaling.
  5. Exhale while releasing your shoulder blades towards the back of your waist and away from your head.
  6. Position your arms back to your sides.

9. Shavasana (Corpse Pose)

The Shavasana pose, also known as the Corpse pose, will only require you to lie down. Although this might seem simple, it offers plenty of benefits. It helps induce a relaxed state, calms the mind, and alleviates stress.

Here’s how to do it:

  1. Lie down on your yoga mat. Let your feet fall to the sides.
  2. Rest your arms on the side of your torso, palms up. Make sure there is a gap between them.
  3. Relax your body and your face.
  4. You can stay in this position for 5 to 10 minutes.
  5. Slowly awaken your body and sit down.

10. Viparita Karani (Legs-Up-the-Wall Pose)

The Viparita Karani is the perfect pose to revitalize and restore your tired legs. This is an excellent way to end your stretching routine. The Legs-Up-the-Wall pose also alleviates insomnia, anxiety, and headaches.

Here’s how to do it:

  1. Lie on the floor with your butt pressed against the wall—forming an L shape.
  2. Rest your arms on your side for additional support.
  3. Place a folded blanket or a pillow under your lower back.
  4. Flex your toes. You will feel a stretch on the back of your legs.
  5. Breathe while holding the position.
  6. Get out of this pose by bringing your knees to your chest and rolling over to the side.

Improve Your Routine With Morning Stretches

Morning routines vary—may it be a quick workout, coffee, meditation, heavy breakfast, or a cup of hot water with lemon.

Include stretches in your routine to bring your best foot forward every day. It also contributes to the improvement of your well-being. If you have any health issues, consult your doctor if you can do these stretches. You can also ask them for recommendations. Get started today!

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