rise and shine
START THE MORNING WITH
A SERIES OF GENTLE, FLOWING
MOVEMENTS TO PREPARE YOU
FOR THE DAY AHEAD
15 minute
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rise and shine
Getting up in the morning can be hard. This sequence is designed to
help you get rid of stiffness, focus, and become energized for the day
ahead. Performing the Sun Salutation gently oils and loosens the joints
and elasticates the spine.
Spend just a few minutes every day, lying on your
back with your knees bent toward your body and
your feet flat on the floor, just listening to your breath.
It is amazing how much more aware you become
of your body. Place a block or folded blanket under
your head to make you more comfortable. Do not
try to change the breath, just listen to it and notice
how it becomes more even and quiets the mind.
Observing the breath throughout all of the
sequences is very important and stops you
from going too far in your practice. If the breath
becomes uneven and jagged, you are pushing
yourself too far in the posture.
THE EXERCISES
The warm-up loosens you up in preparation for
the Sun Salutation. If you are short of time in the
morning, perform the warm-up on its own, as
a quick way to get you started with your day.
The Sun Salutation is a series of gentle, flowing
movements that are synchronized with the breath.
There are many variations; this is just one example.
Each position counteracts the one before, stretching
the body in a different way and alternately expanding
and contracting the chest to regulate the breathing.
It helps the body gain flexibility. It regulates the
breath and focuses the mind and it is believed to
reduce lethargy and combat depression.
When you first begin, you may feel very clumsy.
Take it slowly and refer to the easier options, for
example, bring your foot forward with your hand into
a lunge, if you are very stiff (see p.30). Do not worry
if your breath does not flow easily at first, take extra
breaths whenever necessary. With practice, you will
begin to flow into each movement with one breath.
Over time, increase the number of rounds from two
to however many you feel comfortable with, making
sure you perform an even number. Be patient, keep
a sense of humor, and practice, practice, practice.
TIPS FOR RISE AND SHINE
•
Learn to watch the breath by lying quietly
and listening to your natural breath coming
and going.
•
Do not push yourself too far. If your
breath becomes rough or irregular, back
off a little.
•
Do not worry if your breath does not flow
smoothly initially during the Sun Salutation.
Take as many breaths as you need.
•
Be patient and keep a sense of humor.
There are easier options for you to perform
where poses are particularly difficult.
Be patient and take it slowly at first. If you are unable
to perform the more difficult Cobra pose (right), practice the
Sphinx (see p.30) until you feel ready to move on to the Cobra.
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listening to your breath
2
Inhale and bend your knees toward your chest,
with your hands resting on your knees. Keep the
back of your neck long.
1
Lie flat on your back with your knees bent and your arms out at
45 degrees to your body. Keep the back of your neck long. Close
your eyes and listen to your natural breath coming and going. To
bring more awareness into your lungs, breathe in steadily for 3 counts
and out for 4, repeating several times.
palms facing
upward
knees bent
toward your body
shoulders relaxed and
away from your ears
keep your neck long
knees bent
feet flat, hip-
width apart,
and parallel
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22/23Rise AND Shine
easing out stif fness
4
Keep your knees bent toward your chest and stretch your arms out
to your sides. Exhale and take both knees down toward your right
elbow. At the same time, turn your head and abdomen toward the
left. Inhale and come back to the center (see inset). Exhale and repeat on
your left side, as you turn your head and navel toward the right. Repeat
on both sides, returning to the center each time.
3
Exhale and stretch your right leg out along the floor, keeping
your leg straight and strong. Flex your foot and keep it about 1 in
(2.5 cm) off the floor. Inhale and bend both knees toward your chest.
Exhale and repeat with your left leg. Repeat for both legs once more,
returning both knees back toward your body (see Step 2).
arms out to the
side at shoulder-height
foot flexed and 1 in
(2.5 cm) off the floor
head and abdomen
turned away from
your knees
stretch along the
inside of your leg to
the inner heel
palms
facing
upward
knee and foot on the
floor, if they will go
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