There’s nothing quite as pleasing as a good morning stretch. Waking up your mind and body in a gentle and mindful way with yoga sets the tone for your entire day. Give yourself a few minutes to move through these rejuvenating poses each morning as part of your practice to get your body moving. All of these poses have the added benefit of helping your organs awaken, especially your digestive system. Even better, they can all be done from the comfort of your bed!

Happy Baby, or Ananda Balasana in Sanskrit, is great for relieving the lower back and getting the blood flowing out of the feet. For this pose, lay on your back and gently bring your knees to either side of your chest. From here you can grab either behind your knees, your big toes, or the outside edges of both of your feet. This pose is named as such because so many newborns adopt this pose, and it truly does put a smile on your face. No one said yoga had to be so serious!

Twists are a great way to wake up and warm up the spine. These help to bring energy from the base of your spine all the way up to the crown of your head. When twisting, be sure to always rotate the core to the right first, and then the left, as this works best for your intestinal system. The seated twist, Ardha Matsyendrasana, is an easily modifiable twist in yoga. To practice this, take a seat and cross the right leg over the extended left leg, placing the foot right outside the left knee and grounded sole down. Follow this by gently twisting your core to face the right. You can place your left elbow on the outside of the right knee if this feels good to you, or you can hold the knee in more of a hug.

Bridge pose begins to open your chest and engage your legs. Bridge, or Setu Bandha Sarvangasana, is also a great way to stretch your shoulders if you spend a lot of time on the computer or sitting throughout your day. Laying down, bring the soles of your feet to the ground, close to your hips, and keep your knees stacked over your ankles. From here, engage your core and begin to lift your hips while keeping your legs engaged and your neck neutral, gazing at the ceiling. There are many different variations on bridge pose, so you can be sure to find the one that works well for your body in your yoga practice.

Try adding these three yoga poses to your morning and see what a difference it will make in your day! Here at Synergy Costa Rica we include these poses in each of our yoga classes to warm the body up and prepare our attendees for the rest of practice.