Energizing Morning Yoga Routine – Free PDF
If you have ever read my blog, you know how much I absolutely adore coffee and morning routines. I do usually wake up with a load of energy and ready to conquer the day. I have a lot of habits that I have been working on to help give me more energy in the morning, such as cold showers and loud music. However, the best way I know how to grab some extra energy is by getting on my mat and doing some awesome yoga moves. This energizing routine is the perfect way to quickly get you up and moving.
When I am in a hurry, the last thing I want to do is pull out my computer and hunt around for a quick yoga video to follow. It is awesome to develop your own routine that you can consistently turn to when you need to get energy fast. I decided to create this Printable PDF, so you can have it handy and ready to go when you have ten free minutes for some fast yoga.
Here is a break down of all the poses:
Extended Child's Pose
From hands and knees, bring the big toes together and take the knees out as wide as the mat. Sit back onto the heels and walk the hands forward, bringing the forehead down onto the mat. Allow the belly to drop between the thighs and sink into the hips. Reach through the fingertips, but allow the shoulder blades to stay in place.
Cat and Cow Pose
From tabletop (hands and knees), make sure the shoulders are stacked above the hands and the hips are stacked on top of the knees. On the inhale, move into Cow Pose by arching the tailbone towards the ceiling, lifting the chest forward, and gazing upward with the head. On the exhale, move into Cat Pose by tucking the pelvis underneath, rounding through the spine by drawing the bellybutton upward, and roll the head downward. Repeat back and forth 8-10 times.
Downward Facing Dog
From hand and knees, place the knees directly underneath the hips and the feet hip distance apart. Hands should reach out in front of the shoulder with the fingers spread wide and the palms fully pressing into the floor. Lifting the knees off of the floor, reach the tailbone up towards the ceiling and straighten into the legs. Press the heels towards the floor and look up at the belly button, relaxing the tops of the shoulders.
Mountain Pose to Hands Over Head Pose
Stand at the front of the mat with the feet about hip distance apart. Spread the toes wide and press all four corners of the feet into the mat. Activate the legs, tuck the pelvis slightly under, and pull the bellybutton in towards the spine. Arms should be by your sides, palms facing forwards, allowing the shoulder blades to pull down and back, expanding the chest. The top of the head presses up towards the ceiling as the feet press into the floor, lengthening the spine. To move to hand over head, simply reach the hands high on an inhale.
Standing Side Stretch and Back Bend
Standing side stretch - From mountain pose, reach both hands overhead, keeping the shoulders down away from the ears. On an exhale, grab the left wrist and pull it towards the right side of the room while actively pressing the hips to the left. Do not reach too far, as you should be able to breathe easily in this pose. Return to center on and inhale and repeat on the other side.
Back Bend - Standing in mountain pose, reach both hands overhead. Begin reaching the hands back behind you and lift the chest towards the ceiling. Be sure to continue pressing the feet into the ground and only reach back as far as it feels okay. You should always be able to breathe in this pose.
Standing Forward Fold
Start standing in tadasana. On an exhale, hinge forward at the waist with a straight back and bring your hand towards the ground. Depending on flexibility, bring your hands to the shins, floor, or yoga block. You can also keep a slight bend in the knee. Allow the hand and shoulder to relax downwards.
Chaturanga to Cobra Pose
Chaturanga - Starting from the top of a push-up, lower the body down to the floor, keeping the elbows pressed into your side. Do not drop the weight of the body, but continue to press through the top of the head and the heels as you lower down. Additionally, focus on tucking the tailbone and pulling the belly button up into the spine. For an easier modification, lower the knees to the ground before lowering to the floor.
Cobra Pose - Start laying on your belly with the feet stretched back behind with the tops of the feet pressed into the mat. Bring the palms underneath the shoulders, fingers spread wide, and the elbows are pulled in. On an inhale, press into the palms as you lift the chest off the ground and pull the shoulder blades back together. The elbows should stay tucked into the sides as the chest opens and the head remains neutral, not allowing the chin to reach upwards.
(Return to Downward Facing Dog)
From downward facing dog, step the right foot up in between the hands, making sure that the knee is stacked right over the foot. Step the left foot slightly out to the side and angle the foot at a 45 degree angle to the front of the mat. Center your hips forward by pressing your left hip towards the front of the mat. Reach the hands over head, keeping the shoulders drawn back and the belly pulled in.
Step the feet about 3 feet apart, with the front foot pointed towards the front of the mat and the back foot at a 45 degree angle to the front of the mat. Straighten into both legs, without locking the knees, and rotate the hips towards the front of the mat. Hinge forward at the waist and bring the hands down to the floor or blocks, allowing the head to fall. To take a deeper practice, grab opposite elbows behind the back or prayer hands behind the back and keep the back flat, pulling the shoulder blades together and lifting the chest forward.
From high lunge with the right foot in front, bring both hands to heart center to find stability. Step the back foot closer to the front as you bring the weight of the body into the right foot. As you start to straighten into the right leg, press the left leg back behind you, lifting the toes off of the ground and pressing the top of the head forward. Aim to straighten fully into both legs fully, creating the shape of a “T” with the body. Keep the left hip dropped in line with the right hip and press into the heel for stability. Optional: Reach the arms forward, back, or out to the side to play with different variations.
(Repeat this entire series, starting at mountain pose, on the other side before moving forward)
Yogi Squat - Malasana
Start from standing in mountain pose. Step the feet wider than hip distance, turning the toes out and the heels in. Squat down and reach your tailbone as close to the floor as possible. Aim to keep your heels on the floor if possible, walking the feet further out or closer together to accomplish this. For balance, keep hands on the floor in front of you or on block. If balance, bring the hands to prayer at heart center and press the elbows into the knees to open the hips.
Lord of the Fishes and Head to Knee Pose
Lord of the Fishes - Seated with both legs directly in front of you, bend into the right knee and place the right heel as close to the sitting bone as possible. Optional: Cross the right foot over to the outside of the left leg only if the entire tailbone remains on the floor. Extending the spine by lifting through the crown of the head, begin twisting over to the right side, bringing the right fingertips behind you. Bringing the left elbow to the outside of the right knee will allow you to press deeper into the twist. Optional: Look back over your right shoulder. The spine should stay tall throughout the twist, not allowing the chest to “dump” forward. Repeat on the other side.
Head to Knee Pose - Start seated with both legs straight in front of you (staff pose). Bring one foot to the inside of the opposite thigh, allowing the knee to open out to the side. Fold forward over the straight leg, trying to keep the belly button towards the center of that leg. Bring your hands to your foot or your calf to help gently pull yourself forward. Allow the head and the shoulder to relax into the posture.
Don't skip this one! This may not seem like it, but it is the most difficult yoga pose that you can accomplish. Laying flat on your back, bring the arms to your side with the palms up, allowing the shoulders to roll back. Allow the toes to fall out to the side and tuck the chin in slightly to make sure the back of the neck is straight. Relax the body as much as you can and rest here for 3-5 minutes.
Keep this routine nearby you by printing out this one page PDF.C
Questions about the routine or other ways to energize in the morning? Comment below and let's keep the conversation going! I am happy to help in any way I can.