#11. Seated Forward Bend
You do not need to touch or grab your feet in this pose. You can place your hands on your shins or thighs. It’s better to keep your knees slightly bent and a nice flat back. Make sure you are relaxing your face and shoulders as you look at your toes.
Breathe deeply, lengthening the spine on each inhale, and hold the pose for 1-2 minutes.
#12. Seated Bound Angle
Seated Bound Angle pose stretches the hips, knees, and inner thighs. It improves circulation and blood flow throughout the entire body, but especially in the pelvis area. Sitting upright with your spine straight also calms the mind to help reduce stress, anxiety, and mild depression.
Feel free to elevate the hips by sitting on a cushion or blanket if you have tight hips. Do not force the feet together or the knees down. Keep your spine nice and tall. You can gently move your knees up and down to open your hips.
Hold the pose for 1-2 minutes and breathe into any place that you feel tight or stiffness.
#13. Seated Wide Legged Forward Bend
Seated Wide Legged Forward Bend pose stretches the hamstrings, calves, spine, pelvis, and groins. Additionally, this pose stimulates the abdominal organs, which helps with digestion and metabolism. Folding forward naturally draws the awareness inward, which calms the mind and provides relief from anxiety, fatigue, and mild depression.
With any seated pose, if you have tight hips and hamstrings, always place a cushion or folded blanket under the hips. Start with knees bent, straight spine and walk your fingers out in front of you to lower down gently. You do not have to get your chest on the ground (and chances are, you won’t at 6 am!)
Breathe deeply into the spine to lift and lengthen. Flex toes towards your face to open the backs of the legs. Hold this pose for 1-2 minutes.
#14. Reclined Spinal Twist
Spinal twists are a great way to decompress and unwind. Twists help stimulate and detoxify the organs of your torso. It opens up your chest and shoulders. Reclined spinal twist is a great pose to help restore balance to body, mind and spirit.
Make sure that you only lower your knee as far as you can keep your lower spine on the floor. You can place your hands by your side or one on the knee that is twisting. Like all the other poses, do not force anything. Remember, you are awakening and gently energizing your body for the day.
Hold and breathe into each side for 1 minute each.
#15. Savasana (Corpse Pose)
Savasana, or Corpse Pose, is a restorative posture that provides deep rest and relaxation. This pose gets its name from the recumbent posture of a dead body. Savasana is usually practiced towards the end of a session. The posture helps to integrate all of the benefits of movement and stretching that you did in previous poses.
Make sure that you are comfortable and warm. Grab some socks or a blanket as you might get cold in this resting posture. Close your eyes and take smooth, deep breaths. Relax all of your muscles and allow yourself to “let go” of any thoughts. However, do not allow yourself to go back to sleep! You’re taking this pose for a short respite to harness energy before your day begins.
Stay in this pose for 1-2 minutes only. Open your eyes and wiggle your toes and finger tips. Roll to your right side and come to a comfortable seated position. Take a couple of deep breaths and thank yourself for your practice.
Get ready to have a GREAT day!