Momentum Yoga: The Blog

For those who don’t have a lot of time, but want to get a little bit of movement in first thing in the morning, these four poses are a great place to start.  You don’t have to spend a lot of time; consistency is what matters.

Seated Twist - In any comfortable sitting position, sit tall through the spine, gently lifting the crown of the head towards the ceiling.  Keeping your spine upright, inhale the arms up overhead and on the exhale twist to the right bringing the hands to the hips.  On the inhale, twist back to the center bringing the arms overhead again.  The next exhale, twist to the left lower the hands, and again back to center with the arms overhead on the inhale.  Repeat two or three times each side.

Cat/Cow – Starting on all fours, with the hands under the shoulders and the knees under the hips, allow the back to curve up in the direction of the ceiling on the exhale, and lower the belly on the inhale.  Take the full length of the breath to complete the movement and continue as long as feels comfortable.

DownDog (with breaks in Child’s Pose) – From all hands and knees, check that the hands are shoulder width apart, fingers spread wide, and then tuck the toes and lift the hips up and back to make an upside down V.  Press into the knuckles and fingers, lifting up through the hips, and the heels relaxing down towards the floor.  Whenever you get tired, bring the knees down and rest the hips on the heels for a break.  Repeat down dog three or four times.

Chair – Come to standing.  With the feet hip width apart, engage as much support as you can find in the feet, inner thighs, fronts of the thighs, and hips.  Keep the knees hip width apart as you bend the knees and take the hips back, the weight transferring into the heels.  Keep the abdominal muscles supporting the low back, and lift the arms forward, and overhead, keeping the tops of the shoulders relaxed.  Hold for three to five breaths, and then press into the feet to come back to standing and release the arms.  Repeat two more times.