Morning Workout Routine
From the Team Beachbody Club - Join Today and Workout to
Win!
A five-minute morning workout routine that will give
you a great outlook on your day
Your alarm goes off and it's dark,
cold, and all you've got to look forward to is another day at the office.
Getting out of bed, frankly, sucks. So you hit the snooze button, turn over,
and snuggle back into your pillow for five more minutes of bliss.
But—ouch—something else is amiss. Not only is it cold and dark
outside the covers, but your New Year's resolution of getting into shape has
rendered your body sore and stiff. "This is all I need," you think, your
resolution fading with each pang of pain. "Something to make my life
tougher!"
Don't despair; help is on the way.
Here is a 5- to 10-minute morning routine that will revamp your outlook on the
day. And the best part is, you don't even have to toss aside the covers to get
started.
Part I - The Snooze
Cycle
You've hit the snooze and buried yourself deep within the
confines of your comforter, contemplating the inevitable reality that you have
to leave this space. Here's how to turn these moments of dread into a time of
hope, or even inspiration.
- Breathe. This is easy,
since you're doing it anyway. Focus on taking a few deep breaths. Breathe in
slowly from your nose and relax as your exhale, letting the breath slide out of
your body.
- Wiggle your toes. Slightly
at first, then work this into flexing and extending them, moving them side to
side and in circles. This simple process is not only a warm-up for your feet.
Jumping out of bed is cold is one of the harshest things you do to your body,
but it primarily affects the feet. If everyone practiced this one simple thing,
maladies like plantar fasciitis would be far less common.
- Do the same with your
hands. Open and close them easily, working up to stretching your fingers as
far as they can go. This is even more vital if you suffer from carpal tunnel
syndrome.
- Next, like a cat, move your
arms and feet as far apart as they can go in a full body stretch. Tense
your body, then relax it. Repeat a few times. This will open up your lungs and
you'll begin to lubricate your connective tissues and bring blood to your
muscles.
- Still under the covers, lie on
your back and slide your knees up. Then drop them to one side. This easy
rotation will stretch out your back and spine. Repeat on the other side.
You're now ready to get out of bed. As
your feet hit the floor they'll be warm and ready to bear the weight of your
body. Your breathing will be more pronounced and standing will be easier,
especially if you're sore. While the feeling will be subtle, each movement
should feel less restricted.
Part II -
The Sun Salutation
You've taken a great step already, but the
addition of a few Sun Salutations can be truly transforming. No matter how bad
I feel, when I practice this, I'll always hit a point where my mind clears and
it feels as though a weight has been lifted off my body. Every day, no matter
what. It's better than coffee!
There are two types of Sun
Salutations, or Surya Namaskara, if you're traditional or Indian. The
first consists of nine vinyasas, or positions, and the second, of 17. We
will discuss the first type here. Of course, if you want to do more you
can.
1st vinyasa. To begin, stand
straight up, feet together, chest up, head tilted slightly down, gazing at the
tip of the nose. This is called Samasthiti, which means standing in a
straight line. Then breath slowly in through the nose, raise your arms
overhead, and bring your hands together. Lean your head back and look up at
your fingertips.
2nd vinyasa. Release your
breath slowly, bend forward, and bring your hands down to the sides of your
feet, trying to touch your knees with your nose.
3rd vinyasa. Then, inhale
slowly and lift only your head.
4th vinyasa. Next, press your
hands on the floor and while exhaling, throw your feet back until you are on
your hands and toes onlylike the bottom of a push-up, but with your arms in
close to your sides.
5th vinyasa. Then press your
chest forward, straightening your neck and bending your back. Look up toward
the ceiling, extending your feet out so that the tops of your toes are pressing
against the ground (this pose is often called "Up Dog").
6th vinyasa. Next, lift the
waist up, tilt the head under, heels to the floor, and gaze at the navellike an
inverted "V" (called "Down Dog").
7th vinyasa. This is a movement
that goes back to the 3rd vinyasa by jumping your feet up close to your
hands and straightening your legs. This can be amended by just stepping
forward. I usually step on the first one and jump on subsequent
repetitions.
8th vinyasa. Follow the 2nd
vinyasa.
9th vinyasa. Follow the 1st
vinyasa. Now you should be standing back in Samasthiti.
Repeat as many times as desired. Try
to empty your mind and keep your gazed fixed toward the tip of your nose. Don't
try and push these movements or stretch too much—you're just warming up.
Just concentrate on your breathing and let the Salutations take you into the
day. |
