Never imagine yourself as a morning person? It might be time to try a different approach. Often when we jolt out of bed, step immediately into an intense workout, or even race off to work, we’re not allowing our bodies the proper time to ease into the day. The sun doesn’t go from moonlight to peak sun in a snap. It takes time. The sun slowly rises and then continues to increase at a relatively slow pace until it reaches its peak. This gentle morning yoga flow will help our body and mind slowly rise like the sun and adjust from night into daytime.
Below is a guide for a 10-minute gentle morning yoga practice for beginners, followed by a few journal prompts to help you connect inward and think positively at the start of your day.
Gentle Morning Yoga Practice
Similar to the gradual rising of the sun, it’s vital for us to ease into the new day. By inviting this gentle morning yoga flow into your morning routine, you’re helping to bridge the gap between your asleep state and your awakened state. The slow and intentional movements will help your body open and your mind sharpen.
Try these yoga poses for a gentle start to your day. Spend 1-minute on each pose.
Cat & cow
Cat and cow pose are gentle on the spice and are a great way to ease into the day. The slow spinal movements awaken the spine for more flexibility and fluid movement throughout the day.
Thread the needle (R+L)
In our modern world, many adults are working on their computers all day. Thread the needle yoga posture to open the chest, shoulders and relieve tension in the upper back and neck. Be sure to breathe deeply and hold each side for roughly the same amount of time.
Downward dog is a great gentle morning yoga pose because it helps clear the mind, further easing that transition from night today. It’s a power pose that strengthens the body and stimulates blood circulation without being too intense for the morning.
Rag doll – standing forward fold
Rag doll relieves any stiffness from sleep and reduces stress, helping you to feel grounded and connected.
Mountain pose + side body stretch and hold (R+L)
Elongate your spine and invite more fluidity into your gentle morning yoga practice with mountain pose and side body stretches.
After you’re warmed up, consider this faster flow to energize your day.
Morning Journaling for a Positive Day
Taking 5-minutes to journal after your gentle morning yoga practice can further clear any brain fog and call in your day’s focus, like positivity, kindness, or curiosity. Yoga and journaling create a gentle barrier that keeps stress levels down, so your system is not overly stimulated, making you feel calm and confident for the day ahead.
Morning journaling can also help you see a new perspective. You may choose one or two journal prompts per day to focus on. Allow your mind to be at ease. There is no pressure during your gentle morning time, and if you wish to journal on something else, please do.
- How do I feel right now?
- How do I want to feel?
- What are three things I’m grateful for?
- How do I want to feel at the end of the day?
- What is one thing I wish to accomplish today?
- How can I set myself up for success to achieve my goals today?
- What is one piece of advice I can give myself today?
Clare Michalik, Ayurvedic Practitioner