Did you know getting up 15 minutes earlier every day could be beneficial to your health? “There’s an old saying: ‘You’re only as young as your spine is flexible’,” says trainer Caroline Sandry. This is why it’s important to incorporate moves into your weekly routine that help stretch your body. “To keep your spine healthy, it should be flexed and extended every day to maintain a wide range of movement and good posture,” explains Caroline.
The traditional morning series of yoga moves known as the sun salutation is a great way to do this. “They’re calming because of the repetitive movements,” says Caroline. “They also help stop you hunching your shoulders and rounding your spine. And they use your bodyweight as resistance, so they boost muscle strength and flexibility too.” The flowing movement will also increase your heart rate and help your cardiovascular training as a result.
Your 15-Minute Morning Yoga Routine
Follow our step-by-step guide to take yourself through the moves, starting off at a slow and steady pace while you get the hang of it. “Aim for a couple of sun salutations the first few times you practise it,” advises Caroline. “You can gradually build up to 6-10 rounds.”
She suggests varying your practise by performing slow movements, holding each position for a couple of breaths – this will really tone and strengthen muscles. As you become more confident, you could try closing your eyes to focus on your breath and help create a meditative experience. For more of a cardiovascular workout, move faster, without losing your focus.
Everyone has different levels of flexibility, so don’t force a move if you don’t feel comfortable. “For example, in Downward Dog the focus should be more on keeping your spine straight, rather than straightening your knees and getting your heels to the floor,” explains Caroline. The ultimate goal is to perform 15 minutes of sun salutations daily, ideally first thing to wake up and stretch your body after sleep, but if that time of day is tricky for you, fit in 15 minutes whenever you can.
The results? You should immediately feel stretched out, perhaps relaxed and even invigorated. Over time you should notice an improvement in flexibility and body strength.
How to master your sun salutation
Step 1
Stand tall on your mat, feet together and arms by your sides. Inhale and reach both arms up high, extending your spine and lifting your ribs to open your chest.
Step 2
Exhale and stretch forwards and down, folding at your waist, keeping your back straight and bending your knees so your hands lie flat on the floor beside your feet.
Step 3
Inhale and take a step back with your left leg, lowering your left knee to the floor, keeping your front knee at a right angle and hands on the floor. Look up and extend your spine forwards, opening your chest.
Tip: This lunge extends your spine and stretches out your hip joint.
Step 4
Hold your breath as you step your right leg back to join the left, bringing you into a plank position. Exhale and bend your arms to lower down with control until your toes, knees, chest and forehead touch the floor.
Tip: Sun salutations can also be practised as a warm-up before a workout.
Step 5
Inhale up to Cobra position. Lying on your stomach, legs together straight out behind you, hands directly under your shoulders with elbows in tight by your sides, lift your head and shoulders off the floor looking up and extending back.
Tip: Breathe slowly and evenly with each move.
Step 6
Exhale and press your hands into the floor, lifting your hips up in the air. Press back into a Downward Dog position (or inverted ‘V’). Bend your knees slightly to keep your spine long and straight. Draw your shoulders away from your ears and let your head relax. Hold for a couple of breaths.
Step 7
Inhale, look up and step your right foot forward between your hands in a lunge position. Exhale and bring your left foot forward to meet your right (keep hands on the floor and knees bent, unless you’re very flexible).
Step 8
Inhale, stand up, sweep your arms up and back, lifting your ribs. Exhale, bring arms back by your side and return to start position. Repeat, alternating legs.
If you’re looking for more ways to supercharge your mornings taking vitamins and herbal supplements will go a long way.