5-minute moving meditation will prepare your mind and body for the day
Morning routines are important. Morning activity that calms your mind and energizes, you can make all the difference between a stressful day and a joyful day. As a yoga instructor, I like to start my day with a moving meditation that combines physical movements with positive mantras to de-stress and focus.
Meditation is a proven way to combat stress while promoting general well-being and boosting mood. For those who find it difficult to sit still with our thoughts, moving meditation can be helpful, and you will reap physical benefits as well. Yoga can improve flexibility, as well as strong muscle and good blood circulation. And it can help relax stiff muscles after a night's sleep.
1. Goddess poses
The goddess pose is meant to energize and stabilize, making it the perfect movie to start with. This movement improves hip flexibility and lower body strength. You should feel a stretch in your hips and legs, including your quads, glutes, and calves. While it primarily works the lower body, the goddess pose can also be a core workout if you tighten your abs throughout.
Start in a standing position with your legs wider than shoulder-width and your toes facing outward. Stretch your arms towards the ceiling. Then bend your knees so that they are directly over your toes and your thighs parallel to the floor. At the same time, pull your arms down in a cactus pose, keeping your shoulders back and your chest open. Hold the position for about 30 seconds.
2. Cobra yoga
Cobra eliminates stiffness in the lower back, increases flexibility, improves mood, and stretches shoulders, chest, and abs. This movement aims to stretch your body while focusing on your breathing - the perfect way to increase mindfulness. Lie on your stomach in a comfortable position. With your feet together, rest your hands on the mat under your shoulders. Inhale as you lift your chest while pushing the floor away from you. You will feel a deep stretch towards your back and lower body. Exhale as you come back to the floor.
3. Pigeon Pose
The pigeon pose opens your hips while relieving lower back pain. Like many other yoga poses, the pigeon pose will help you to improve flexibility. From the plank position, bend your right knee and pull it towards your chest, resting it with your right hand. Slide your shin forward so that your right toe points to the left, perpendicular to your body. Extend your left leg straight out behind you. Concentrate on your breathing and hold the position for 30 seconds before changing legs.
4. Butterfly pose
The butterfly pose targets the inner thighs and aims for a deep lower body stretch. Sit on your back and maintain a flexible posture by pulling your abs and shoulders back. Bend your knees to the side and place the feet together. Hold your feet together with your hands, wiggling your legs up and down. For a deeper stretch, bend at the waist, moving your chest toward the floor. Concentrate on your breathing.
5. Child pose
The kid pose is intended to calm your body while stretching your lower back and shoulders. You should also feel a stretch in your neck and hips during this pose. Start on all fours with your knees below your buttock. Stretch your hands in front of you, stretching your arms and lengthening your spine. Sit on your heels and put your stomach between your thighs so that your chest almost touches the mat. Hold this pose for half a minute, focusing on your breathing.