Trainer's Seven-Move Morning Routine Boosts Body Flexibility and Strength Without the Need for Equipment
Discover a morning yoga routine that combines yoga poses and full-body exercises, focusing on mindful breathing, gentle stretching, and fluid movements to activate your body. This routine, recommended by NASM-qualified trainer and yoga teacher Elethia Gay, is perfect for starting your day with a burst of energy.
The routine begins with the Seated Ear to Shoulder Pose, a series of six repetitions on each side, with one to three sets. To perform this pose, sit comfortably in an easy cross-legged position. Exhale as you take your head and neck toward your right side, bringing your right ear close to your right shoulder. Inhale, come up and back to center, and then exhale again, going toward your left side, taking your neck and head toward your left shoulder. Repeat this movement on both sides.
Another essential part of the routine is the Seated Forward Bend, which consists of six breaths and one to three sets. To perform this pose, sit upright with your legs stretched in front of you. Inhale, extend your arms up, and then exhale as you fold over, grabbing onto your big toes or placing your hands beside your legs. Take a deep breath, lift your head and look up, and then exhale and look down toward the ground, deepening the forward fold.
The Seated Shoulder Rolls are another crucial element of the routine. Sit comfortably on a mat with your legs crossed and your hands resting on your thighs. Gently start rolling your shoulders up toward your ears and back down in a smooth forward circular motion. Perform five to ten repetitions in each direction, with one to three sets.
The Cat-Cow Pose is another key component of the routine. Start on all fours with your hands stacked beneath your shoulders and your knees hip-width apart. Inhale and arch your back, lowering your belly toward the ground, lifting your gaze and tailbone upward (cat pose). Exhale and curve your spine, rounding your back, tucking your tailbone under, and dropping your head (cow pose). Perform eight to ten repetitions, with one to three sets.
For those looking to find the perfect yoga mat for their practice, a guide is available to help you make the best choice.
Elethia Gay is a renowned figure in the fitness and wellness industry. She is the founder of the Roots to Wellness program and the non-profit Hiking for Hope group. Her morning yoga routine is just one of the many ways she empowers individuals to lead healthier, more active lives.
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