January 11, 2015

Wake Up and Be Awesome!

Learn how to consistently wake up on the "right side of the bed" with this mini morning yoga and mindfulness practice from MostFit's co-founder and Yoga Therapist, Erin Fukuda.

Set the Tone for Your Day

Many of us are rushing in the morning and are on auto-pilot to pop a K-cup in the Keurig and hit the road. Many of us even skip eating in the morning and go to work or school with  no gas in the tank. Taking 5-10 minutes to yourself before you even step out of bed, can help cultivate mindfulness and awaken your senses, which can positively set the tone for the rest of your day.

6 Simple Stretches You Can Do In Bed

Here are 6 simple stretches you can do in bed, which will get the kinks out while improving blood flow and circulation. You can mix and match and do some of them, or all, depending on what feels good, and how much time you have. These postures, linked with breath, will also relax your nervous system so you can start your day feeling focused and alert. 

Take 5-10 deep breaths in each pose.

*Always listen to your body and if something doesn't feel right, skip it. For serious injuries and pregnancy, please consult your doctor before starting any new routine.

1. Bent Leg Corpse Pose

Lay on your back and place a pillow under your head for additional support. Bend knees and rest hands on your lower belly. Breathe.

  • Calms nervous system
  • Supports lower back

2. Knees to Chest Pose

Lay on your back and hug knees towards chest. hands can wrap above shins, behind thighs, or anywhere they feel comfortable.

  • Releases lower back
  • Good for digestion
  • Beneficial for menstrual cramps

3. Reclining Butterfly Pose

Bring soles of feet together and open knees out to the side. For extra support, place pillows under your knees.

  • Stretches inner thighs and groin
  • Assists digestion
  • Calms nervous system and reduces symptoms of PMS and menopause

4. Reclining Twist

Place feet hips width apart, with knees bent, then slowly lower knees to one side. Place a pillow between the knees for additional support.

  • Alleviates stiffness in lower back, spine, and hips
  • Opens shoulders and chest
  • Improves digestion    

5. Child's Pose

Begin on hands and knees in a table top position. Lower hips towards heels. Knees can be together or apart. Arms can stretch forward, or keep elbows bent, depending on how your neck and shoulders are feeling that day.

  • Gently stretches hips, thighs, ankles
  • Relieves stress and fatigue
  • Relieves back and neck when head is supported. (You can make a pillow with your hands, or rest your forehead on a pillow for extra support.)

6. Seated Arm Raise

Inhale as you raise arms overhead. Exhale as you lower hands in front of your heart.

  • Brings circulation to neck and shoulders
  • Stretches muscles of upper back
  • Promotes focus and mindfulness

Pause in Stillness

Take a few moments to set an intention for your day. Feel. Breathe. Now get up and Be Awesome! 

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