Quick morning stretch routine for yogis

Quick Morning Stretch Routine to Start Your Day

Table of Contents

• Introduction
• 1. Seated Neck Release
• 2. Cat-Cow Stretch
• 3. Thread the Needle
• 4. Lizard Pose
• 5. Ragdoll Fold & Yogi Squat
• 6. Sphinx Pose & Child's Pose
• Closing & Gratitude

Good morning, yogis! 🌞

We all know how it feels to wake up with stiffness and tension after a long night's rest. If you're short on time but still want to loosen up and set a positive tone for your day, this quick morning stretch routine is perfect for you. Let's flow through some gentle movements to release tension, improve flexibility, and connect with your breath.

1. Seated Neck Release 🧘‍♀️

Start in a comfortable seated position—whether cross-legged, kneeling, or on a cushion. Lengthen your spine and relax your shoulders away from your ears.

• Left Side: Gently drop your left ear toward your left shoulder. Place your left hand on your head (without forcing) to deepen the stretch. Extend your right fingertips out for an extra release. Hold for 3-5 breaths, softening your jaw.
• Right Side: Repeat on the other side, using your right hand to guide the stretch.

Mindful Moment: As you stretch, ask yourself: What kind of day do I want to have? What am I looking forward to today?

2. Cat-Cow Stretch 🐱🐄

Come onto hands and knees (tabletop position), with wrists under shoulders and knees under hips.

• Inhale (Cow): Drop your belly, lift your tailbone, and gaze upward.
• Exhale (Cat): Round your spine, tuck your chin, and press into your hands.

Repeat 3-5 times, syncing movement with breath.

3. Thread the Needle (Gate Pose Variation) 🧵

From tabletop:

• Extend your right leg out to the side, keeping hip, knee, and ankle aligned.
• Reach your left arm up, then exhale and thread it under your chest, lowering your shoulder and ear to the mat.
• If accessible, hook your left fingers around your right big toe.
• Hold for 3-5 breaths, then switch sides.

Bonus: After releasing, cross your extended leg over for a side-body stretch before moving into...

4. Lizard Pose (Hip Opener) 🦎

Step your right foot forward outside your right hand, keeping your knee over your ankle.

• Lower your left knee (pad it if needed).
• Press your hips forward and down for a deep hip flexor stretch.
• For a twist, lift your right arm up, gazing upward if comfortable.
• Return to Downward Dog, pedaling out the feet to wake up the legs.

Repeat on the left side.

5. Ragdoll Fold & Yogi Squat 🙆‍♂️

Walk your hands to the back of the mat for a forward fold:

• Keep knees generously bent (hamstrings are tight in the morning!).
• Sway gently side to side, letting your head hang heavy.

Transition into Malasana (Yogi Squat):

• Heels in, toes out, hips low.
• Press elbows against knees to open hips.
• Set an intention for your day.

6. Sphinx Pose & Wide-Legged Child's Pose 🦋

• Lower into a plank, then onto your belly for Sphinx Pose:
  • Forearms down, chest lifted, shoulders relaxed.
  • Breathe into your heart space.
• Finish with Child's Pose:
  • Knees wide, big toes together, arms stretched forward.
  • Rest here for 5 deep breaths.

Closing & Gratitude 🙏

Return to a comfortable seat, close your eyes, and notice how your body feels compared to when you started.

"It's amazing how just a little yoga can make such a big difference."

Bring your hands to your heart, bow forward, and say "Namaste."

Final Thoughts

This 10-15 minute routine is perfect for waking up stiff muscles, improving circulation, and setting a mindful tone for your day. Try it daily and notice the difference!

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Wishing you a wonderful, energized day ahead. 🌟

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