After a night's sleep, your body may need a little time to get going again. A slightly stiff back, locked hips, the feeling of still being half-asleep… A short yoga routine can help you move gently. First and foremost, let's be clear: there's absolutely no pressure. You have every right to wake up at your own pace, with or without exercise.
In case of injury, pregnancy or specific joint problem, it is best to seek advice from a healthcare professional before adopting a new routine.
No need to jump out of bed at 6 a.m. to start your day "well".
Morning yoga isn't mandatory, nor is it proof of a "perfect routine." If your best way to wake up is to stay under the covers for a few minutes, drink a coffee, or simply gaze into space, that's perfectly fine too. The idea isn't to turn your morning into a performance workout.
On the other hand, if you'd like to get your body moving again, a few gentle stretches can do wonders after several hours in the same position. Ten minutes is plenty, and even five minutes can be a nice way to start.
Start right in your bed
No need for a mat or sportswear: you can start without even putting a foot on the ground.
- Lie comfortably on your back, then stretch your arms above your head while gently pushing your legs in the opposite direction.
- Imagine that you are simply trying to take up all the space in the bed.
- Hold the stretch for 5 to 10 seconds, release, then repeat 2 or 3 times.
This overall movement allows you to gradually wake up your muscles and send your body a very simple message: "Hello, let's take it easy."
Bring your knees up to your chest
Still lying down, gently bring both knees towards your chest and place your hands on your shins. There's no need to pull hard; simply let your body find a comfortable position. This posture can offer a pleasant sensation in the lower back, which is often a little stiff after a long night. If it feels good, add a gentle rocking motion from side to side. As always, your comfort is more important than achieving the "perfect" form of the posture.
Open your hips with a low lunge
- Once standing or on your mat, step forward with one foot between your hands and place your back knee on the ground.
- Then allow your pelvis to move gently forward, without trying to go to your maximum range of motion. You should feel a stretch in the front of your back thigh and in the hip area.
- Hold the position for about thirty seconds, then switch sides.
After a night spent curled up in a comfortable position, or after days largely spent sitting, this opening can be particularly pleasant. Again, there's no competition with your flexibility: your body has nothing to prove.
Downward-facing dog, no-pressure version
From a quadruped position, gently push your hips up and back to form an inverted V. Your legs can be straight… or not. Your heels can touch the floor… or remain far from the mat. Your knees can also be slightly bent.
Downward-facing dog doesn't need to look like a yoga class photo to be beneficial and comfortable. Focus primarily on a feeling of lengthening in your back and the backs of your legs, while breathing calmly.
Finish by growing taller.
To conclude this short sequence, gently straighten up with your feet parallel. As you inhale, raise your arms above your head. As you exhale, lower them back down to your sides. Repeat this movement three times, at your own pace. It's a simple way to end by reconnecting with your posture and sensations, without putting any strain on your body.
The right rhythm is yours.
In the morning, the body doesn't necessarily have the same mobility as at the end of the day. That's perfectly normal. The goal isn't to touch your toes, achieve an impressive posture, or tick off a new item on your list of "good habits."
Breathe slowly, avoid holding your breath, and never force a painful movement. Your practice can be small, adapted, imperfect, and still make you feel good. And above all, you don't have to do yoga first thing in the morning. Or do sports. Or even be productive before breakfast.
Ultimately, the best morning routine is the one that suits you. Ten minutes of yoga can help loosen your body, but it's not mandatory. Listen to your body: you can stretch, move around, stay in bed, or simply wake up peacefully. Your morning, your period.
