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Morning Yoga Exercises

Interested in a morning yoga routine? This short sequence of postures may be done in 10 minutes—or more, depending on your free time. Take advantage of the many benefits of this exercise. Find a quiet place where you will be comfortable, and open up your yoga mat the instant you have a moment to yourself!

Easy Posture (Sukhasana) and Alternate Breathing

  1. Take the time to sit comfortably on the floor or on a folded blanket, on your ischium (your buttocks bones), legs elongated in front of you.
  2. Bend your knees and slide your feet under the opposite leg, while keeping a slight distance on each side with your groin. Relax your knees towards the floor, and keep your feet relaxed as well.
  3. Push your pelvis bones towards the floor, and lengthen your spine. Adopt a neutral position at your shoulders and pelvis. Open your chest, and relax your shoulders.
  4. Place your hands on your knees, palms facing the sky or the ground. Push your coccyx towards the floor, lengthen your spine, and lower your shoulders. Push your lower ribs slightly forward.
  5. Close your right nostril using your right thumb with a slight pressure.
  6. Inhale deeply through your left nostril, inflate your abdomen, and then your ribcage.
  7. At the end of your inhalation, release your right nostril, lifting your thumb, and close your left nostril with your ring finger.
  8. Exhale using your right nostril.
  9. Inhale through your right nostril.
  10. Exhale through your left nostril after closing your right nostril with your thumb and release your left nostril by lifting your ring finger.
  11. Continue by concentrating on your breathing for one to five minutes.

The Cat Pose (Maryajasana)

  1. Take the position on all fours, resting on your hands and knees. Your fingers should be pointing forward and be well-separated. Your knees are slightly separated and aligned directly under your hips. Your arms are straight, but your elbows slightly bent, and your wrists and shoulders are aligned to form a 90º angle with the ground. Your head is extended along with your spine; keep your gaze on your ground.
  2. Exhale by rounding your back towards the ceiling, and drop your head down. Position your gaze towards your navel, and pull in your abdominals.
  3. Inhale and extend your spine, return to a neutral position, and look back to the ground. Make sure to keep your shoulders and knees in your starting position.
  4. Repeat at your own pace for one to five minutes, concentrating on your movements and breathing.

Child’s Pose (Balasana)

  1. Sit on your heels, your back straight, big toes glued together, hands rested on your knees, and spread your knees to the width of your hips.
  2. Breathe in by stretching your back, and then exhale by lowering your body forward. Gently lay your forehead on the floor; remember to keep your coccyx in contact with your heels, and position your upper body so that the end of your ribs rests on your thighs.
  3. Stretch your arms along your body, and place the back of your hands on the floor near your feet. Relax your shoulders to the floor, and widen your shoulder blades.
  4. Keep the pose for one to five minutes, remembering to inhale, inflating your abdomen, and exhaling by letting your belly deflate like a balloon. Get out of the pose by pushing your hands into the ground and slowly ascend to your knees, vertebra by vertebra.

Have you enjoyed this routine? To learn more about yoga, join us at the Palais des Congrès de Montréal on February 11 and 12 for the Yoga Expo. In addition to exploring different types of yoga, this wellness expo will allow you to connect, be nourished, and be inspired!


Mélanie and Katrina

Photo credit: Cathy Lamborelle-Beaulac
Katrina and Mélanie are passionate about yoga. They are the cofounders of Expo Yoga, which will be held on February 11 and 12, 2017 at the Palais des Congrès in Montreal. They sincerely believe that this discipline can make a difference in everyone’s life and can greatly contribute to the collective wellbeing of society.