ZINIO logo
EXPLOREMY LIBRARY
10 Minute Morning Yoga

10 Minute Morning Yoga

10 Minute Morning Yoga

Want to wake up every morning feeling energised, happy and eager to embrace the day? It's time to start doing yoga.

Read More
Country:
United Kingdom
Language:
English
Publisher:
Dennis Publishing UK
Frequency:
One-off
R 98,40

in this issue

1 min
standing forward bend

RELAXING From Mountain pose p40), inhale and lift your arms up over your head. Exhale and fold forwards from your hips. Slowly release your body down towards the floor, lengthening through your torso. Bring your fingertips or palms down to the floor, next to your feet (A). If your hands don’t touch the floor, cross your forearms, holding your elbows. Breathe evenly. On each exhale, relax down further, letting go of your upper body and letting your head and arms hang. Spend up to one minute in the pose. To come out of the pose, inhale and slowly roll upwards, uncurling your spine, one vertebra at a time, until you’re in an upright position. VARIATION Boost your energy To revitalise your body try Ragdoll pose. Begin in Standing forward bend (A). Take your…

1 min
half-splits pose

STRETCH Begin in Downward-facing dog pose (p62) (A). Exhale and step your right foot forwards between your hands. Lower down onto your left knee and tuck your left toes under. Flex your right foot, coming up onto the heel and extending your toes back towards you while straightening your right leg (B). Inhale and lengthen your spine, then exhale and fold your torso over your right leg. Keep your hips square and reach your chest forwards. Draw your shoulder blades down your back and away from your ears (C). Stay in the pose for five to 10 breaths. To come out of the pose, press your palms into the floor and return to Downward-facing dog pose (A). Repeat on the other side. TIP If your back knee is uncomfortable, place a folded…

1 min
dancer pose

EMPOWERING Start in Mountain pose (p40) with your feet hip-distance apart. Shift your weight onto your right leg. Spread your toes and ground through your big and little toes. Keeping a slight bend in your right knee, bring your left heel towards your left buttock. Reach back with your left hand to hold the inside of your left foot (A). Stretch your right left arm up towards the ceiling (B). Grounding through your right foot to stay balanced, inhale and extend your left foot up away from your buttock. Tilt your pelvis towards your navel, release your tailbone towards the floor, engage your core and lift your chest. Draw your shoulder blades down your spine and lengthen the back of your neck. Inhaling, lift your foot further up and back,…

1 min
downward - facing dog

REFRESHING Start on all-fours with your knees beneath your hips (A). Place your hands a palm’s length in front of your shoulders, shoulderwidth apart and fingers spread. Root through your palms. Tuck your toes under, draw your navel to your spine and press through your hands as you lift your hips back and up to come into an upside-down V shape. Keeping your knees bent, press through your hands to extend your spine. Rotate your upper arms outwards and draw your shoulder blades down your spine. Lower your ribs towards your thighs and release your neck. Gently draw one heel and then the other towards the mat, stretching out your hamstrings in a walking motion, then lower both heels towards the mat (B). Keeping your weight evenly distributed through each…

1 min
plank

STRENGTH Start on all-fours with your hands under your shoulders, shoulder-width apart (A). Spread your fingers and root through the base of your thumbs and index fingers. Straighten your elbows but don’t lock them. Step your feet back, resting on the balls of your feet, and straighten your legs to create a diagonal line from your heels to your crown. Tuck in your chin to keep your neck long. Reach your heels to the back of the room, and extend though to the crown of your head. Draw your navel to your spine and spread your shoulder blades (B). Breathe evenly for five to 10 breaths, then exhale and lower yourself gently. VARIATION Make it easier If you’re a beginner, you can start with Half plank. Go onto all-fours and follow the instructions…

1 min
upward - facing dog pose

TONING Begin lying face down on the floor with your feet facing downwards, arms by your sides. Bend your elbows and bring your palms on the floor under your shoulders (A). Press the tops of your feet into the floor and engage your thighs. Inhale, press your palms into the floor and straighten your arms, lifting your torso and legs off the floor. Keep your legs active by squeezing your thigh muscles together. Your weight should be resting on your feet and palms (B). Draw your shoulder blades back, keeping your chest lifted. Look forwards or upwards. Stay in the pose for one to five deep breaths. To come out of the pose, exhale and lower back to the floor or lift your hips up into Downward-facing dog pose (p62). TIP This…