Good Morning Body... a gentle wake-up routine

This simple morning routine may not seem like much, but there are profound benefits to starting the day with saying hello to our body and gently easing it into the day... this is my lazy yogini way to start the day:

• If you wake up lying on your side (& if not then roll over onto your side) curl up into a tight ball in the foetal position and then as you roll onto your back stretch your arms up and your legs down – wiggle your fingers and toes.
  • You can do this 2-3 times rolling from side to side if it feels good.
    
• Lying on your back, point your toes and then flex the feet – pointing the toes back up and feeling the pull up the backs of your legs – repeat 2-5 times.  Then gently rotate both ankles 2-5 times in each direction.
• Bring your feet up behind your buttocks (you might need to throw the covers off at this point, or if its cold, bunch the duvet up around you) and whilst breathing gently out, slowly roll your hips so your knees are heading over to the left, at the same time roll your head over to the right; breathe in to bring your knees and head to centre and then repeat rolling knees and head in opposite direction on the out-breath, breathing in to centre. Repeat 2-5 times.
• Roll over to your side and sit up on the edge of the bed, one foot flat on the floor, bringing the other ankle up to lay it over your knee so you can give your foot a squeeze and mini-massage with your fingers  - then thread the fingers of one hand between your toes and holding the ankle with your other hand resting on your knee, gently rotate that ankle - feeling into any areas of tightness and giving an extra little massage to any sore places. Repeat with other foot, then bring both feet to rest on the floor.
  
• Bring your hands together in front of your chest in prayer position and on the in-breath raise your connected palms up over your head, straightening your elbows, pointing your fingers up to the ceiling. As you breathe out, separate the palms and bring your arms wide, palms facing forward, hold here, taking another breath in, and then as you breathe out squeeze the shoulders back a little to help open up the ribcage and activate the diaphragm. Bring your hands down to rest on your knees for a moment, before bringing your palms back into the prayer position and repeat 2-5 times.
  
• Sitting comfortably (you may want to wriggle back up onto the bed with some pillows behind you for support), ensuring your back isn’t slouched, close your eyes and focus on your breathing. Notice the air coming in and out your nostrils – allow your breathing to be gentle, but don’t make it slower or faster than it wants to be.  Kapalbhati Pranayama (the Cleansing Breath):  On the next out-breath push the air out of your nostrils in a quick, forceful, exhale, almost like a sneeze (doing this will have the effect of pulling the diaphragm in and upwards) and then just allow the air to gently, slowly, naturally flow back into your nostrils, as the diaphragm relaxes back down and out, without any force. When you feel ready to breathe out again, repeat the sequence starting with the quick, forceful exhale. After a few repetitions, you will find your natural rhythm to the breaths, and may feel a coolness start to flow up into the sinuses in your forehead on the relaxed in-breath and a sense of cleansing your mind. Complete 21 breaths in this way, then pause for a few breaths and feel the benefits. I generally do 3 sets of 21 breaths. Ideally you would sit for another 5-10 minutes here, enjoying the sense of calm and body awareness you have created… you may like to envisage the space behind your eyes as though you were looking into your forehead from the back of your head, observing any thoughts which may come onto the screen of your mind. Allow any thoughts to arise, but don’t hold onto them – just observe them and let them float off like clouds.
  
• Congratulate yourself on your mindful start to the day, and enjoy the sense of ease in your body.