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Start the Day On a Positive Note with Morning Yoga Stretches

yoga morning pose
3 Stretches to Do at Work

Would you like to recharge and soothe tired muscles during the work day? These three stretches reduce stiffness and pain and can be done almost anywhere.

Neck Stretch

Hours spent hunching over a computer can cause neck stiffness and pain. The neck stretch helps relax muscles and may even boost your energy level. Sit up straight in your chair, inhale and lengthen your neck. Make sure you don't let your back touch the back of the chair. As you exhale, let your left ear drop toward our shoulder. As you hold the pose, you'll feel a gentle stretch on the right side of your neck. Return to the starting position and repeat on the right side.

Shoulder Rolls

If your neck is tight, your shoulders probably are too. Relieve tension by performing shoulder rolls. Keep your head straight, inhale and raise your left shoulder toward your ear. Exhale as you move your shoulder in a circular position a few times. Repeat on the other side.

Back and Shoulder Release

Perform the back and shoulder release by sitting on the edge of a chair. As you inhale, drop your head and shoulders and rest your forearms on your thighs. Deepen the stretch by extending your arms to the floor, then grasp the opposite elbows as you inhale and exhale several times.

Do you head for the shower the second your alarm sounds? Taking a few minutes to perform yoga poses that stretch your muscles can improve your mental focus, ease aches and pains and give you the energy you need to face the day. Set your alarm 10 or 15 minutes earlier and try these stretches tomorrow morning.

Corpse Pose

This gentle pose offers the ideal start to your morning. Lie on your back on the floor with your arms at your side. Make sure your palms are facing up. Inhale deeply, then slowly exhale. As you inhale and exhale, focus on gradually relaxing every part of your body.

Corpse Pose Benefits

If you have a stressful job, you probably start thinking about work the moment you wake up. The corpse pose reduces tension and stress and can even have a beneficial effect on your ability to concentrate.

Child's Pose

Begin the pose on your hands and knees. Touch your big toes together, then sit back on your heels. Inhale and lengthen your spine. As you exhale, extend your arms in front of you, place your hands palm-side down on the mat and touch your forehead to the mat. Hold the pose for several minutes.

Child's Pose Benefits

Performing the child's pose stretches your hips, thighs, back and neck and decreases stress and fatigue. If you suffer from neck or back pain, you'll want to perform the pose in the morning and in the evening to reduce muscle tension.

Bound Angle Pose

Sit on the floor with your legs extending in front of you. Inhale and bend your knees. Exhale and let your knees drop to the sides. Grasp your big toes in your hands. As you inhale and exhale, press your hips down and lengthen your spine. Hold the pose for five breaths or longer. If you wish, you can place folded blankets under your knees while you perform the pose.

Bound Angle Pose Benefits

The bound angle pose can be very beneficial if your hip muscles are tight because you spend hours sitting in a chair every day. The pose also stretches the knees, inner thighs and groin; stimulates abdominal organs; and reduces anxiety and depression.

Downward Facing Dog

Downward facing dog begins with your hands and knees on the ground. Inhale and lift your knees off the mat, making sure to keep them slightly bent. Lift your heels off the floor as you extend your spine toward the ceiling. As you exhale, straighten your knees and push your heels to the floor to form an inverted "V" shape with your body. Spread your fingers and press them into the mat.

Downward Facing Dog Benefits

Downward facing dog can help relieve pain due to sciatica, scoliosis or neck and back tension. It also improves the strength of arm and leg muscles, eases digestion, reduces depression and can even help relieve stress and anxiety.

Practicing yoga is an excellent way to boost your physical and mental health. Interested in giving yoga a try? Contact us and we'll help you find the class that's just right for you.


Mindbodygreen: 5 Yoga Poses To Practice First Thing In The Morning, 5/24/14


Yoga Journal: 6 Stretches to Do at Work, 8/28/07


Prevention: 6 Yoga Stretches to Wake You UP, 5/22/15


Health: 5 Yoga Poses You Can Do at Your Desk


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