My friend Rosie asked if I could suggest a few yoga moves she could do in the morning or the evening before bed. I’m going to split them up because energizing moves are ideal for the morning and ‘winding down’ moves are best for evening. Stay tuned for the evening set tomorrow.

If you’re anything like me, some a.m.’s I have no energy and need to respect that. Other mornings I *could* have more energy if I just choose to do more energizing type moves. So the suggestions below are for Rosie’s lower energy days, but I added options for each that are energizing and will make you feel positively perky.

-Sit & Breath - Sit in an easy pose, close your eyes and center. Sit and just notice your breath. Notice the state of your body, mind and spirit without judgement. Set an intention for your day. Option: take a few 3-part breaths that fill up your belly, then ribs, then chest with a long slow exhale.
-Opening Breaths - touch your fingertips lightly together at the center of your chest. Then with a deep inhale through your nose, open your arms out wide to either side. Let the movement of your arms open your chest. Press your chest and face upwards gently if that feels OK. Then exhale back to the first position. Repeat 5 or so times. Option: after warming up with the first couple breaths, put more emphasis on your inhale filling your nose/lungs right up with a whoosh of air as you move your arms into the open position.
-Side Bends - place one hand to the floor next to your hip and sweep the other up to the ceiling until you feel a stretch up the long side of your torso, then curl your arm overhead so you fill out a “c” shape. Hold for a moment, change sides, and then repeat it again Option: bend from side to side with your breath (inhale one arm up, exhale it down, change sides).
-Twists - sit with back straight, place your hands on one thigh and twist your shoulders in that direction. Let your neck stay relaxed. Hold, change sides and repeat. Option: twist side-to-side with your breath (inhale and then exhale into the twist, inhale back to center, change sides until your spine feels energized).
-Ragdoll - place your feet hip width apart and parallel on the mat, keep your hands planted on the mat as you press your tailbone up to the ceiling. It’s important to keep knees bent, you just woke up afterall. Keep head and neck relaxed. Sway your hips a little and take a few deep breaths. Press gently into any spots that feel stiff and compressed. Take two more breaths and use the exhales to try to relax deeper into the stretch. Then place your hands on your thighs and roll up slowly, one vertibrae at a time to standing, keeping your chin tucked until last. Option: roll back down with your exhale, come up again with a deep inhale. Keep hands on thighs for this or add arm motions, sweeping them wide and stretching up into Extended Mountain with the inhale. Repeat.

These are just a few poses that don’t take long to do, but they’ll get you centered and loosen up your spine and hips. From here you’ll be warmed up enough to do some standing poses, or to simply start your day. Thanks Rosie. Namaste.