Morning Yoga Challenges For Men

Replace Your Morning Coffee With This Energizing Routine

If you’re anything like me, the thought of a morning workout is similar to requesting I lift a large vehicle, only using my left hand, while eating a pint of ice cream and watching reruns of Friends all at the same time and before I’ve even brushed my teeth.

Most mornings start with three thoughts: Snooze button. Snooze button again. OK, get up and shower. And then there’s coffee. That’s four.

Exercising later in the day gives you a chance to wrap your brain about your workout. It’s the one thing during the day that you absolutely know that’s going to happen. But it doesn’t have to be that way. You also don’t need to be married to the idea of running 10 miles before sunrise or getting a 6 a.m. CrossFit class. You can start easy.

“Every morning, you want to get your heart rate up right when you wake up,” said Blake Jung, a yoga instructor at Y7 Studio.

Plus, there’s that saying that goes, “Exercise in the morning, before your brain figures out what you’re doing.”

Think about doing yoga in the morning as a way of investing in yourself as the first task of the day. Plus getting your heart rate up early is an effective way to start the day with more energy.

“A morning yoga practice is the most amazing daily gift you can give yourself,” said Sherman Morris, a trainer at YG Studios. “What’s easier than rolling out bed and starting your day with, ‘The MDR – minimum daily requirement,’ before you brush your teeth? It’s uncomplicated, complete, strengthens and flexes all the major muscle groups and repeated regularly over extended periods of time, transforms the body.”

The MDR is a variation of 12 linked poses of sun salutations followed by a five-minute savasana or seated meditation. The physical benefits are plenty but Morris said it’s the mental sharpness and general peace of mind that will carry you throughout the day.

Jung says you may not want to attack an intense, strength-based yoga session before your first morning meeting. Instead, here’s some simple postures that will get your started on the right foot:

Cat & Cow Stretch

How to do it: Start on all fours with your hands and knees on the floor and a neutral spine. As you inhale deeply round your back and as you exhale drop your spine into a deep arched position. This posture helps with preventing back pain and focuses on spinal flexibility and abdominal strength.

Plank to Downward Dog

How to do it: You can transition from the cat and cow stretch into this posture. Start in a traditional plank position with your hands directly under your shoulders with neutral hips and spine. Start to reach your pelvis toward the ceiling while walking your feet toward your hands and keeping your legs straight. Bring your body into an “A” or pyramid shape. Push the floor away from you, lengthen your spine and draw your chest toward your thighs. Keep your head relaxed. Perform this 3-5 times.

Sun Saluations

How to do it: Stand up straight with your feet together and arms by your sides. Take a deep breath and exhale while bringing your palms together at chest level. As you inhale, stretch your arms above your head. Arch your back while pushing your hips forward and stretch back as far as is comfortable. Inhale and stretch forward to reach for your toes. Bend the knees slightly, if necessary, and bring your hands to the floor next to your feet.

Inhale and bring your right leg back as far as possible. Bring your left foot to meet your right. Perform a push-up or simply bring your chin and hips to the floor as you inhale once more. Then arch your chest forward and tilt your head back, slightly bending your elbows into your body. Tuck your toes underneath you and raise your hips upward into a pyramid shape. Bring your feet underneath you to stand. Repeat this sequence 3-5 times.