Unfortunately, there is no quick fix to become a morning person. (It turns out that your genes can even decide if you're one or not.) However, if you make a daily morning ritual that you're looking forward to (er, coffee!), You can convince yourself to get out of bed ,
Yogi Claire Grieve's morning yoga flow is the perfect complement to your morning routine. In just five minutes you can follow this Vinyasa to awaken body and mind and start your day with a better touch. (Also try to stretch your yoga flow and strengthen your legs.)
"First practice the yoga flow to get your blood pumping and get your systems moving," says Grieve. "It will generate natural energy that will enable you to bring a brilliant vibrancy to your day."
Plus, the river is just what you make of it: when you're in a hurry, you can simply stream that river through, like Grieve in the video. Do you have a few minutes? Hold each pose for the number of optional breaths listed below.
Sun salutation: Get up in a mountain pose. Breathe in and sweep your arms up to the sky. Exhale to fold over your legs. Inhale and lift the upper body with a flat back in half. Exhale, let fall back into a forward fold and kick your legs into a high plank and immediately jump into the chaturanga. Inhale to turn your feet up and lift your head and chest up into the upright dog, and exhale to roll over the top of both feet and push your hips back into the downhill dog. The hands should be shoulder width and the feet should be hip-width, with the heels reaching to the mat.
Knee to Nose: Lift the right leg from a down-facing dog to the sky. Move your shoulders over your wrists to move forward to a high plank position and pull your right knee up into your nose.
Crescent Longe: Pull the right leg up from knee to nose and then kick up foot between hands with the knee aligned above the ankle, bent 90 degrees. Balance the ball of the left foot with the left leg strong and straight and the hips perpendicular to the front of the mat. Inhale to lift the torso and stretch your arms into the sky. Relax your shoulders, pin the tailbone, and balance the core.
High Lunge Turn: Slightly twist the torso of the crescent lunge toward the right leg. Place your left hand on the floor, stretch your right arm towards the sky and look up towards your fingertips. (Optional: Hold for 5 breaths and repeat equally on the other side.) [1
Warrior II: From the side plank, right leg up go to the foot in front of the mat. Turn the back foot to a 45 degree angle with the toes facing the front outer (left) corner of the mat. Bend the front knee deep and stretch both arms at shoulder height. Feel a constant energy that extends through both legs and arms as it bends deeper and deeper into the foreleg.
Reverse Warrior: Slide your left hand along your left leg and place it on your thigh or shin. Inhale to raise the upper arm to the ceiling, gently reach behind your ear, stretch your fingers wide and look up to the sky. Keep both legs strong, lower your hips to the floor and relax your shoulders. Breathe in the chest and make more room in your upper body instead of crunching to the back. (Optional: Hold for 5 breaths and repeat the movement on the other side equally.)
Extended Side Angle: Move the Reverse Warrior to the right to return to Warrior II. Place your right fingertips on the floor (or a block inside the right foot). Grab your left arm up and past the ear into the room. Press the outer edge of the back foot down.
Wild Thing: Lay both hands shoulder-width apart from the side angle and twist into a high plank. Push your hips back down to the dog and stretch your right leg up and out. Drop your right leg over the left to gently touch the floor, turn the body over, turn to the outside of the left foot, and stretch the right arm beside the ear.
Vinyasa: From wild thing, gently turn back onto a high plank. Slowly lower your bent elbows to lower the chest in Chaturanga so that the upper arms are parallel to the floor. Inhale to roll your toes into an up-facing dog, then turn over your feet and exhale to push your hips up and down the dog.
Chair: From a down-facing dog, carefully walk forward from the mat. Breathe in to lift the chest and move your arms over your head to get up immediately to the chair position Lower your knees and put your hips in a chair. Relax the shoulders of the ears. Inhale and exhale to lower and lift through the heart. (Optional: Hold for at least 5 breaths.)
Crow: Flip the chair forward to place both hands on the floor, shoulders wide apart, fingers wide open. Keep your feet close together and knees bent, place your knees on your upper arms. Look forwards while activating the core and lean forward, lifting one foot at a time towards the glutes. Try to touch the toes together, pull the abdomen to the spine and breathe. (Optional: Stop for as many breaths as possible.)
Boat: Lower the crow's feet gently onto the mat and roll it forward with your feet to a sitting position. Breathe in, then out and activate the core, raise your legs at a 45-degree angle from the ground and extend your arms straight forward. Balance the sitting bones, keeping your back straight and holding your chest up. (Optional: Hold for 10 breaths.) Release gently and come to a sitting position.
Take a break before repeating the entire sequence on the opposite side.