Morning Slow Flow Full Body Stretch

If you wake up in the morning feeling stiff and sore, holding lingering tension in the body as you work through the day – an easy answer is to set some time aside in the morning for yoga.

These 7 stretches will waken the whole body and release tightness in your muscles and joints.

No props are required.

1. Lying Chest Opener – Lower down onto the belly. Extend the left arm out to the side, with the hand a bit higher than the shoulder. Roll onto the left hip, shoulder and ear. Bend the knees. Use the right hand to push into the mat. Getting a stretch down into the pecs. Step the right foot behind you if you like. Repeat on the other side.

2. Sphinx – Come back to the belly. Straighten the legs out behind you. Bring the forearms out in front of you, palms flat to the floor. Pressing into the pubic bone and tops of the feet. Focus on finding length in the spine.

3. Backbend – Sit up and back on the heels, with toes untucked. Bring the hands back behind you. Think of squeezing the elbows back behind you. Lifting up through the heart.

4. Tiger – Come to table top. Kick the right heel up and back behind you. Lift the gaze and drop the belly. Stay here or reach the left hand back to grab hold of the right ankle. Kick the foot into the palm to deepen the back bend. Repeat on other side.

5. Low Lunge Twist – Start on hands and knees. Step the left foot to the top of the mat between the hands. Push into the feet. Inhale, lifting the arms up. Bring the hands together at the heart. Rotate over to the left. Bringing the right elbow to the outside of the left thigh. Push elbow in to leg to rotate a bit more. Rolling the left shoulder back. Repeat on other side.

6. Reclined Pigeon – Lower down onto the back, with feet flat on the floor. Cross the right ankle over the left thigh, opening the knee to the right. Reach through with the arms to pull the left knee in. Relax head and shoulders using minimal arm strength.

7. Spinal Twist with IT Band – Keep this figure four shape, lowering the left foot back down. Then drop the legs over to the left. Use the left hand to push the knee up towards the sky. Reaching the right arm out to the side.

These 7 poses come from a 20 minute morning yoga practice I shared recently. Practice with me in the video below.