Simple Morning Yoga for Better Meditation

I personally find that if I try to go straight from my bed into mediating in the morning I don’t get the full benefit. Rather than committing to a full practice first thing in the morning. I mean really who has time for that?! Sleep is life and takes priority over most things in the early a.m.. So I have come up with a simple yoga routine to get your body ready for morning meditation. I do recommend having some sort of padding so you ankles don’t get sore. A yoga mat, a blanket, carpet, or a rug will do just fine.

Sitting upright with your legs crossed in front of you. Breathe normally for 5 breaths. Inhale through your nose as deep as you can. Exhale with a sigh through your mouth as deep as you can. Breathe deep and sigh for 5 breaths. Inhale through your nose for a 3 count. Exhale through your nose for a 3 count. Repeat. Inhale through your nose for a 4 count. Exhale though your nose for a 4 count. Repeat. Inhale through your nose for 5 count. Exhale through your nose for a 5 count. Repeat. Please choose a 3, 4, or 5 count for your breathing to use throughout this routine. No one breath count is better than the other it’s all about what feels most comfortable and peaceful for your body. It is important that you always listen to your body and back off in a pose that feels painful or skip it all together.

  1. Remain seated with your legs crossed in front of you. Keeping your back straight exhale slowly fold forward. Resting your hands, elbows, or head on the ground in front of your legs. Inhale. Hold for 5 breaths. On your last exhale staying in your forward fold “walk” your hands as far to your right as is comfortable for you. Inhale. Hold for 5 breaths. On your last exhale staying low in your forward fold “walk” your hands back to center. Inhale. Exhale staying low in your forward fold “walk” your hands as far to your left as is comfortable for you. Inhale. Hold for 5 breaths. On your last exhale staying low “walk” your hands back to center. Inhale. Exhale “walk” your hands towards your body coming back to your starting position.
  2. Sitting up with your back nice and straight keep your shoulders level and eyes looking forward. Inhale. Exhale slowly lower your right ear towards your right shoulder. Inhale place your left fingers on the ground beside your left hip. Exhale slowly “walk” your fingers away from your body until you feel a slight “pull” in your neck. Inhale bring your right hand up and place it gently on the left side of your head near your ear. Hold for 5 breaths. On your last exhale bring your right hand/elbow to the ground out from your right hip. Inhale bring your left hand to your left hip or stretch your arm out past your head with your bicep to your ear. Hold for 5 breaths. On your last exhale bring your body back to a seated upright position.
  3. Sitting up with your back nice and straight keep your shoulders level and eyes looking forward. Inhale. Exhale slowly lower your left ear towards your left shoulder. Inhale place your right fingers on the ground beside your right hip. Exhale slowly “walk” your fingers away from your body until you feel a slight “pull” in your neck. Inhale bring your left hand up and place it gently on the right side of your head near your ear. Hold for 5 breaths. On your last exhale bring your left hand/elbow to the ground out from your left hip. Inhale bring your right hand to your right hip or stretch your arm out past your head with your bicep to your ear. Hold for 5 breaths. On your last exhale bring your body back to a seated upright position.

Uncross your legs and recross them opposite they way you had them crossed originally. If your left leg was in front of your right you should now have your right leg in front of your left, and vice versa. Repeat steps 1,2, and 3.

  1. Remain seated with your legs crossed in front of you. Keeping your back straight exhale slowly fold forward. Resting your hands, elbows, or head on the ground in front of your legs. Inhale. Hold for 5 breaths. On your last exhale staying in your forward fold “walk” your hands as far to your right as is comfortable for you. Inhale. Hold for 5 breaths. On your last exhale staying low in your forward fold “walk” your hands back to center. Inhale. Exhale staying low in your forward fold “walk” your hands as far to your left as is comfortable for you. Inhale. Hold for 5 breaths. On your last exhale staying low “walk” your hands back to center. Inhale. Exhale “walk” your hands towards your body coming back to your starting position.
  2. Sitting up with your back nice and straight keep your shoulders level and eyes looking forward. Inhale. Exhale slowly lower your right ear towards your right shoulder. Inhale place your left fingers on the ground beside your left hip. Exhale slowly “walk” your fingers away from your body until you feel a slight “pull” in your neck. Inhale bring your right hand up and place it gently on the left side of your head near your ear. Hold for 5 breaths. On your last exhale bring your right hand/elbow to the ground out from your right hip. Inhale bring your left hand to your left hip or stretch your arm out past your head with your bicep to your ear. Hold for 5 breaths. On your last exhale bring your body back to a seated upright position.
  3. Sitting up with your back nice and straight keep your shoulders level and eyes looking forward. Inhale. Exhale slowly lower your left ear towards your left shoulder. Inhale place your right fingers on the ground beside your right hip. Exhale slowly “walk” your fingers away from your body until you feel a slight “pull” in your neck. Inhale bring your left hand up and place it gently on the right side of your head near your ear. Hold for 5 breaths. On your last exhale bring your left hand/elbow to the ground out from your left hip. Inhale bring your right hand to your right hip or stretch your arm out past your head with your bicep to your ear. Hold for 5 breaths. On your last exhale bring your body back to a seated upright position.

Now that you have completed this simple yoga routine. Get into which ever position is most comfortable for you to meditate. Be it laying down flat on the floor, laying down with your legs going up a wall, seated unsupported, or seated with your back against a wall. In the mornings I find it is much less risky for me if I sit up right unsupported, because I tend to get too cozy by the end of my meditation and can slip back to sleep. If you are a sleepy cat like me set an alarm on your phone for how long you would like to meditate in case you do get a bit too cozy. Having an alarm set also helps you to focus more on your meditation and less on what time it is. Happy morning meditating.

Stay golden.

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