A 15 min Gentle Morning Yoga Ritual
I used to be that guy – the one that pressed the snooze button three times and then fell out of bed behind schedule. It is a hectic, stressful day, which starts with my mornings. Afterward, I found out about a single secret that transformed everything a 15 min Morning Yoga Practice.
It was not out of complicated positions and perspiration but of soothingly meeting the day. I no longer am a perpetual snoozer and I actually enjoy getting up. I will show you the specific routine that has changed my mornings, making them better, healthier, and more deliberate in this article.
My “Aha!” Moment: The Reason I Took Morning Yoga a Shot.
I was skeptical. I could not imagine the possibility to add one more thing to my morning. But I too was in need of a break. The information is what ultimately got me on board. A 2020 article published in the International Journal of Yoga discovered that the individuals who followed a brief, daily yoga practice reported much lower perceived stress and greater well-being than those who did not.
I said to myself, what have I to lose? It’s only 15 minutes.” Thus, my mat was rolled in the first time, and I was determined to give this 15 min Gentle Morning Yoga a two-week-long test. The findings were not merely perceivable, but they were life-changing. My coffee did not need to strain so hard, my neck and shoulders were less tense, and the palpitating morning nervousness was substituted with the feeling of confident control. This is the one that converted me into a believer.
What you are going to need in your 15 min light morning yoga.
What is so beautiful about this routine, is that it is completely simple. It does not require a lot to start.
Yoga Mat: It is possible to use anynon-slip mat. I began on that carpet of my living room!
Nice Clothes: Wear clothes that you can move in and breathe in easily- pajamas are not a bad thing.
A Quiet Space: Just a spot where I will not be disturbed in 15 minutes.
An Open Mind: That’s it. None of the flexibility and experience needed. When I started I was as stiff as a board.
Your Step-by-Step 15 min Morning Flow in Yoga.
The order is meant to warm up your body, lubricate your joints and relax your nervous system. Take your time, breathe and listen to the body and find out what it requires every day.
Centering and Breath Awareness (2 Minutes)
Instructions: Sit on your mat, cross-legged (Sukhasana). You may sit on a cushion, should your hips or knees feel the better. Place your hands on knees face upward or face down. Close your eyes.
My tip: Don’t skip this part! Just observe your breath of nature. Don’t try to change it. Breath in, and the spine will stretch. Breath out, and experience yourself sinking a bit further. Now is your moment to come onto the mat and forget about the rush. I use this period to make one little goal on my day, such as to be patient or curious.
Shoulder and Neck Rolls (2 Minutes)
Instructions: Sit down with your back to a chair and slowly bend your right ear to your right shoulder. Take a few deep breaths here. Breath in to focus, and then exhale to bring your left ear to the left shoulder. Then slowly bend your chin into your chest and start shrinking your circles with your head, first clockwise then anti clockwise. Conclude by rolling your shoulders forward 5 times and rolling them backwards 5 times.
My hint: So much tension in the necks and shoulders, under the influence of sleep and stress. Here is your opportunity to roll it off literally. I never fail to catch a few gratifying cracks and pops!
Seated Cat-Cow (Marjaryasana-Bitilasaka) (2 Minutes)
Ways to do it: To do it get on hands and knees in a tabletop position. Keep your wrists beneath your shoulders, and your knees beneath your hips. Breathing in, squeeze the belly, shoot your eye and your tailbone to the ceiling ( Cow Pose). Breathing out Round your spine, tuck the tailbone and drop your head (Cat Pose).
My suggestion: You should connect your movement with your breath. It is a massage to your spine inwards. My least favorite thing to do which is to wake up a stiff back is to do that.
Extended Childs Pose (Balasana) (1 Minute)
Instructions: When on the table, place your big toes together with the aim of stretching your knees. Bend the hip backwards in the direction of the heels and move the hands forward placing the forehead on the mat.
My tip: This is a resting pose. In case your forehead does not fit well against the mat, pile up your fists or take a pillow. Take a deep breath in your back. I usually have some additional breathing here when I feel especially exhausted.
Gentle Sun Salutation (Surya Namaskar) – Slowing (4 Minutes)
Location: Mountain Pose ( Tadasana): Stand on the summit of your mat, feet hips-wide. Inhale.
Upward Salute ( Urdhva Hastasana): Swing your hands above your head. Exhale.
Forward Fold (Uttanasana): Bend at your hips and fold. Bend your knees generously! Inhale.
Halfway Lift (Ardha Uttanasana): This is performed by lifting the torso with a flat back with hands left on the shins. Exhale.
Plank Pose: Lunge back to a plank. Hold for a breath. Inhale.
Knees-Chest-Chin (Ashtanga Namaskara) or Knees Down: Kneel the knees down to the mat and you can now bring the chest down and chin down. Exhale.
Cobra Pose (Bhujangasana): Breathe in and slide forward to low cobra, ensuring that the elbows are bent slightly.
Downward-Facing Dog (Adho Mukha Svanasana): Tuck the toes, raise the hips up and back. Pedal out your knees. Hold for 3-5 breaths.
Bend your legs forward over your hands. Exhale.
Inhale: Stand round and up, extending your hands over your head.
Mountain Pose: Breath out, heart to heart.
My suggestion: Repeat this slow flow 2-3 times. It is not about speed or power it is about making the body fluid and warmed.
Legs Ups the Wall (Viparita Karani) – Modified (3 Minutes)
The procedure: Sit obliquely alongside a wall. Place your legs on top of a wall in a reclining position. Your sitting bones need not be flattened up against the wall, a couple of inches will do. Keep your arms extended to your sides with your palms facing upwards.
My suggestion: There is no wall, just lay on your back and your calves on the seat of a chair. This is a tremendously rejuvenating pose. It relaxes the nervous system, lowers the swelling on the feet and gives your heart a slight rest. I spend this time by practicing gratitude.
Last Relaxation (Savasana) (1 Minute)
How to do it: Coming off the wall softly. Lie on your back, but with your palms up and your arms a few inches away. Close your eyes and leave your body to sink in the mat.
My suggestion: One minute of absolute stillness enables your body to take the advantage of your exercise. Pay attention to how you feel now as compared to how you were 15 minutes ago.
The Life-Changing Benefits I Got (And You Can Bow Some Too).
This brief regular exercise did me more good than a cup of coffee ever did.
Less Morning Anxiety: I broke the line of stress trigger in my body by beginning the day with a mindful-moving and breathing practice. The tasks of the day were easier.
More Physical Energy: I did not wake up my body by having an alarm set and running to get up; instead, I just activated the spine and muscles in a slow but steady manner that resulted in a long-lasting energy supply.
Clearer Mental state: That foggy-headedness had disappeared. I discovered that I was able to organize my day more and was more concentrated in the workplace.
Positive Psychology: By starting my day with a self-care and showcasing a positive attitude to myself, I started my day with a self-respect and good-natured demeanor that spread over into every interaction.
What it Takes to Make Your 15 min Gentle Morning Yoga a Sustainable Habit.
It is consistency and not perfection. There are some mornings when I do 10 minutes only. On other days my mat can be nothing but a piece of carpet beside my bed. The thing is to appear on behalf of yourself.
Prepared the Night Before: Prepare your mat and clothes. Such an easy thing increases your chances of doing it by 90%.
No Big Deal: Just get on the mat. You can count on it being a win even when you sit and breathe 15 minutes.
Listen to Your Body: This is how you should do it. When you do not feel good about a pose, leave it out or alter it. Your body is the best teacher.
Frequently Asked Questions (FAQs)
Q: I’m not flexible at all. Is it possible to still do this 15 min Gentle Morning Yoga?
A: Absolutely! This was me. It is not touching your toes but it is about warming up your body with kindness. Make forward folds and make modifications to your knees. The practice brings about flexibility and not a requirement.
Q: What should I do in case I do not have 15 minutes?
A: No problem! Even 5 or 10 minutes is an immeasurably better than none. Choose two or three of the poses, such as Cat-Cow and Legs Up the Wall, and just do them. Anything is always better than nothing.
Q: Is this routine possible in case I have an injury?
A: In case you have a certain injury or some health condition, it is always better to discuss with your doctor or physical therapist before. Then you can use the help of a competent yoga instructor to identify safe modifications.
Q: am I supposed to have a meal before my morning practice?
A: I would rather train in a hungry state. I find it more comfortable. Should you require anything a little drink of water or a bite or two of a banana is all right.
Q: I’m not a “morning person.” Will this really help?
A: As a night owl which has been reformed, I can assert: yes. It does not make you a jovial little bird in the morning, but rather makes the act of getting up a calmer and more enjoyable affair. It leaves you with something to look forward to in getting out of bed.
Your Brighter Morning is Only 15 Minutes Away.
This 15 min routine of Gentle Morning Yoga provided me with back my mornings, and in a great number of ways, with my sanity. It is little expenditure of time that reap immense benefits in serenity, vitality and happiness throughout your whole day. Being a yogi is not necessary, one only has to be willing to try.
And the next day, you will not want to snooze, you will roll your mat out. You will be glad to your body and mind.