Rise and Shine!
I'm a young mother, and as many young mothers I struggle waking up:) Not so long ago I've noticed some asanas do really good job in charging my "batteries" (even better than shower... ) They also work great for my hubby! (the best thing is you can practice them under blanket in your bed)
Try them too.
1. Stretch and yawn :)
2. Do Savasana (Lie flat on the back with arms resting comfortably along the sides of the body, palms upward. Legs are extended and slightly turned outward; this translates down to the ankles and feet. Don't fall asleep!)
3. Flip on your belly and do the snake pose (Lie on your stomach, with your hands underneath your shoulders. Feel your body stretch from your feet to the crown of your head. Inhale and straighten your arms. Exhale and lower on bed)
4. Go to puppy pose:
Come onto all fours. See that your shoulders are above your wrists and your hips are above your knees. Walk your hands forward a few inches and curl your toes under. As you exhale, move your buttocks halfway back toward your heels. Keep your arms active; don't let your elbows touch the ground. Drop your forehead to the floor or to a blanket and let your neck relax. Keep a slight curve in your lower back. To feel a nice long stretch in your spine, press the hands down and stretch through the arms while pulling your hips back toward your heels. Breathe into your back, feeling the spine lengthen in both directions.
5. Then move into Striking Snake Pose. Lower the buttocks on to the heels, with the arms outstretched in front of the shoulders.
Then, without moving the position of the hands, slowly move the chest forward, sliding it just above the floor until it’s in line with the hands.
Move the chest further forward and then upward, as the arms straighten, and lower the pelvis to the floor.
Ideally, the nose and chest should just brush the surface of the floor as the body moves forward like the movement of a snake.
Do not strain to achieve this. In the final position, the arms should be straight, the back arched and the head raised, even if the navel does not touch the floor.
Hold this position for few seconds, slowly raise the buttocks and move backwards, keeping the arms straight, returning to the position in the beginning.
This is one round. Relax the whole body for a short time before starting another round. Practice 5-7 rounds.
By the time you finish striking snake pose your blanket drops down and you will be ready to start the new day:)
Benefits:
All the poses work great for stretching and strengthening your back. Which is really good if you have to hold your baby the whole day or sit in the office.
Warning! Don't practice those poses if you have slipped disc or high blood pressure. Ask your therapist before practicing them if you suffer from hernia, vertigo, peptic ulcer, intestinal tuberculosis or hyperthyroidism.
Sources:
-http://www.yogalearningcenter.com/poses/relaxation_pose
- http://www.santosha.com/naga.html
- http://www.yogajournal.com/poses/2476
- http://www.artisticyoga.com/#!Video/LearnBasics/Asanas/Show/Shashank%20Bhujangasana/77/
http://pawcurious.com/2011/01/doga-pawcurious-style/
Try them too.
1. Stretch and yawn :)
2. Do Savasana (Lie flat on the back with arms resting comfortably along the sides of the body, palms upward. Legs are extended and slightly turned outward; this translates down to the ankles and feet. Don't fall asleep!)
3. Flip on your belly and do the snake pose (Lie on your stomach, with your hands underneath your shoulders. Feel your body stretch from your feet to the crown of your head. Inhale and straighten your arms. Exhale and lower on bed)
4. Go to puppy pose:
Come onto all fours. See that your shoulders are above your wrists and your hips are above your knees. Walk your hands forward a few inches and curl your toes under. As you exhale, move your buttocks halfway back toward your heels. Keep your arms active; don't let your elbows touch the ground. Drop your forehead to the floor or to a blanket and let your neck relax. Keep a slight curve in your lower back. To feel a nice long stretch in your spine, press the hands down and stretch through the arms while pulling your hips back toward your heels. Breathe into your back, feeling the spine lengthen in both directions.
5. Then move into Striking Snake Pose. Lower the buttocks on to the heels, with the arms outstretched in front of the shoulders.
Then, without moving the position of the hands, slowly move the chest forward, sliding it just above the floor until it’s in line with the hands.
Move the chest further forward and then upward, as the arms straighten, and lower the pelvis to the floor.
Ideally, the nose and chest should just brush the surface of the floor as the body moves forward like the movement of a snake.
Do not strain to achieve this. In the final position, the arms should be straight, the back arched and the head raised, even if the navel does not touch the floor.
Hold this position for few seconds, slowly raise the buttocks and move backwards, keeping the arms straight, returning to the position in the beginning.
This is one round. Relax the whole body for a short time before starting another round. Practice 5-7 rounds.
By the time you finish striking snake pose your blanket drops down and you will be ready to start the new day:)
Benefits:
All the poses work great for stretching and strengthening your back. Which is really good if you have to hold your baby the whole day or sit in the office.
Warning! Don't practice those poses if you have slipped disc or high blood pressure. Ask your therapist before practicing them if you suffer from hernia, vertigo, peptic ulcer, intestinal tuberculosis or hyperthyroidism.
Sources:
-http://www.yogalearningcenter.com/poses/relaxation_pose
- http://www.santosha.com/naga.html
- http://www.yogajournal.com/poses/2476
- http://www.artisticyoga.com/#!Video/LearnBasics/Asanas/Show/Shashank%20Bhujangasana/77/
http://pawcurious.com/2011/01/doga-pawcurious-style/