Morning Yoga poses Virginia

July 27, 2018
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Spinal TwistTo begin, slowly inhale and exhale for a minute or two. Then breathe and relax in the yoga poses—don't push yourself. Hold each stretch for two full breaths. If you don't have 20 minutes in the morning to do the entire routine, do postures 1, 3, and 5 one day, and 2, 4, and 6 the next.

1. Spinal Stretch
Sitting cross-legged, press your sit (derriere) bones into the floor and lengthen your spine, reaching up with the crown of your head. (If this is uncomfortable, sit on a firm pillow or folded blankets, or extend one leg.) Keep both sit bones on the floor while you do this stretch. (a) Place your left hand on your right knee, inhale, and lengthen your spine. Then exhale and twist to the right. Breathe, return to center, switch sides, and repeat.

(b) Slide your right hand onto the floor and extend your left arm overhead. Inhale and reach your fingers up toward the ceiling, then exhale and reach to the right, stretching your left side. If your left sit bone comes off the floor, don't stretch so far. Breathe, switch sides, and repeat, reaching to the left.

MORE: 9 Yoga Moves For Stronger, Slimmer Abs

2. Cat Tilt
Come onto all fours, with your wrists under your shoulders and your knees under your hips. Lengthen your spine, reaching the crown of your head toward the wall in front of you and your tailbone toward the wall behind you. Inhale deeply, then exhale and round your back up toward the ceiling like an angry cat, drawing your chin toward your navel. On the next inhale, arch your back, dropping your belly toward the floor, lifting your sit bones and collarbones, and gazing up toward the ceiling (not shown). Repeat this sequence three times.

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3. Puppy Dog
From all fours, (a) press your hands and fingers into the floor, tuck your toes, and (b) lift your hips up and back. Keeping both knees bent, breathe and "wag your tail" (not shown). Then bring one heel toward the floor, straightening that leg behind you (not shown). Breathe; then bend that knee and straighten the other leg.

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