Every morning, that buzzing alarm clock kicks us right in the butt. Before even getting out of bed, we reach for our phones and start checking emails — already stressing about the day’s tasks. Instead, start your day with this morning yoga routine to energize your body and jolt you awake faster than any latte.
The best part? You don’t even have to leave your bed!
These 10 poses will help open up your chest and lungs, stretch out your spine, and create energy through your body—to help you feel awake and ready to take on the day.
Wide Child’s Pose
Start on all fours, with your hands under your shoulders and your knees under your hips. Keep your hands where they are, and sit your hips back and on your feet. Keep your toes together, and open your knees as wide as you comfortably can. Keep the arms reaching forward to stretch through the shoulders. Take a few breaths in this position. If you’d like, walk both hands over to the right for a few breaths, then over to the left for a few breaths—to stretch out the obliques.
Stay on all fours, with your hands under your shoulders and knees under your hips. Exhale as you round your spine up toward the ceiling to curl your chin to your chest, and pull your belly button into your spine. Focus on stretching between the shoulder blades, as well as the lower back. Hold or work through that position for about 30 seconds—stretching and lengthening the spine.
Seated Spinal Twist
Sit cross-legged, and lengthen your spine toward the ceiling. (You may even want to sit on a firm pillow or folded blankets, if your hips are really tight.) Keep both hips grounded on the bed as you twist toward your RIGHT. Place your LEFT hand on your RIGHT knee, and gently use it to help you deepen the stretch. Hold for 30-60 seconds, then repeat on the other side.
Seated Side Bend
Stay seated and slide your RIGHT hand onto the floor as you extend your LEFT arm overhead. Inhale and reach your fingers up towards the ceiling. Then exhale and reach up and over to the RIGHT, stretching the left side of your body. Think of reaching your LEFT hip down into the bed, and expand through your LEFT lungs and ribs. Hold 30-60 seconds, then switch sides.
Start by sitting on your mat with your legs extended straight in front of you. Lengthen through your spine, sitting as tall as you can. Reach your arms in front of you to grab a hold of your feet, or place them on your shins. Lengthen through your spine as much as possible—instead of just collapsing down toward your legs.
Bend your knees as much as necessary to keep your back flat.
Stay in the same seated position with your legs extended in front of you, and allow your back to stretch gently over your legs. Stay folded forward for 30-60 seconds—breathing deeply and feeling the stretch along your spine and through your hamstrings.
Lying on your back with your legs extended straight, pull your RIGHT knee in toward your chest. Hold the knee with your LEFT hand, and guide it to cross over your body. Extend your RIGHT arm out to the side as if in a “T” position, then gaze out over your right hand. Hold for a minute or two, allowing the twist of your spine to increase with each exhale. Hold for 30-60 seconds, then be sure to switch sides.
The best way to get into this position is to start in a runner’s lunge with your RIGHT foot forward, and both hands on the mat on either side of your front foot. With most of the weight in your hands, slide your front foot over toward your LEFT hand. Then lower the knee over to the RIGHT. Place the outside of your RIGHT calf on the mat, so that it’s parallel to the front of your mat. Slowly lower your back knee and shin to the floor. As much as possible, square your hips to the front of the mat.
For a more moderate stretch, keep your arms straight and hands flat on the floor. To increase the stretch, you can lower down to your forearms, or even lower all the way down to lie over your front leg. You should feel the stretch on the outside of the RIGHT hip and in the glute. Hold for at least 60 seconds, then repeat on the other side. (If this pose feels too uncomfortable or hurts, stick with Thread the Needle.)
Lie on your back on your mat, and pull your knees into your chest. Place your hands on the outside blades of your feet, and open your knees wider than shoulder-width apart. Keep your back pressed into the mat as much as possible. Press your feet into hands while pulling down on your feet, creating resistance. Breathe deeply.
Lie on your stomach, and place your elbows under your shoulders—with your forearms and palms flat on the floor. Engage your abdominals as you lift your chest and shoulders off the ground. Focus on extending through your upper back, not stressing your lower back. Make sure to draw your shoulders down your back, and relax your shoulders away from your ears. If your spine is pretty flexible, you can continue lifting the chest, and straighten the arm. Just make sure that the spine feels lengthened, not compressed.
Stay on your stomach, and reach your arms back toward your feet. Bend both knees to bring the feet in the air, and reach back to hold onto the outer ankles. Lift your heels up toward the ceiling, drawing your thighs up and off the bed. At the same time, lift your head, chest, and upper torso off the mat as well. Keep your neck in line with your spine, and draw your shoulder blades together and down your back. Hold for about 30 seconds, then release gently back down to the bed.
Breakfast, blood sugar, & inflammation
Recent research has shown that Inflammation is responsible for 7 out of 10 Deaths in the United States. But it doesn’t have to be the same way for you.
In fact, in a fairly short amount of time, you could start to experience better sleep…less stomach issues…more energy and stamina…less muscle and joint pain…a drop in weight…lower stress levels…and much, much more!
Learn how to Prevent—Even Reverse—Most Major Diseases by “Turning Off” Inflammation!
Did you know that one of the best times to stretch is right before bed? However…
What stretches should you do? Here’s a 1-minute stretch routine you can do before bed...
Lisa, Yoga Coach
eatlocalgrown / wisemindhealthybody
...easy, 3-minute exercise that completely cured his horrendous snoring! We can both finally sleep!
Today is a good day. Tonight will be even better. Why?
Because you're about to learn easy throat exercises that cure (not just treated) your stubborn snoring – in 3 minutes – starting TONIGHT!
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Did you know that your bodyfat can become "calorie-resistant"?
True. And it's completely unaffected by even the strictest diets... and most intense exercises.
However, there's good news- Calorie-resistant bodyfat can be now removed...
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive. It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know. Read more to find out precisely how to unleash its calorie-burning power:
To your health!
PS - Studies show that it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat. This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.
Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.
If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!
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Over the past year, my friend Dave over at PaleoHacks has been working on a super secret cookbook project with our good friend Peter Servold a Le Cordon Bleu trained Chef and owner of Pete's Paleo...
And today, this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE!
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Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.