Some mornings begin peacefully.
Others begin with an alarm, a phone, messages, work and the feeling that you're already behind before you've even left your bed.
I've found that the way we begin the morning can influence how the rest of the day feels.
It doesn't mean you need an elaborate two-hour routine.
Sometimes ten quiet minutes are enough to create a little space.
Here is a simple morning yoga sequence you can try.
Start by sitting quietly
Before doing anything, sit comfortably.
Close your eyes if that feels comfortable.
Take a few slow breaths.
Don't worry about making your breathing perfect.
Just notice it.
Notice how you feel this morning.
Tired?
Restless?
Calm?
There's no right answer.
You're simply checking in.
Gentle neck movements
Slowly move your head from side to side.
You can gently look over one shoulder and then the other.
Keep the movement comfortable.
There is no need to force your range of motion.
The purpose isn't to achieve a particular stretch.
It's simply to wake the body up gradually.
Cat-cow movement
Come onto your hands and knees.
As you inhale, gently open through the chest and allow the spine to extend.
As you exhale, round your spine comfortably.
Move slowly.
Let your breath guide the movement rather than rushing through it.
Repeat several times.
Child's pose
From there, move into a comfortable child's pose.
Allow your forehead to rest where it feels comfortable.
Take a few slow breaths.
This can be a nice moment to pause before continuing.
You don't have to make every part of your morning practice active.
Downward-facing dog
When you're ready, move into downward-facing dog.
Don't worry about getting your heels to the floor.
Bend your knees if that feels better.
Focus on creating a comfortable shape rather than trying to copy a photograph.
Take several breaths.
Gentle standing stretch
Walk your feet forward and slowly come up to standing.
Once you're upright, reach your arms overhead if comfortable.
Take a breath.
Then allow yourself to relax.
Move slowly.
Especially first thing in the morning, your body may need a little time to wake up.
Finish with a few quiet breaths
Come back to a comfortable seated position.
Close your eyes.
Take three slow breaths.
Notice how you feel now compared with when you started.
Maybe you're more awake.
Maybe you're calmer.
Maybe nothing dramatic has changed.
That's okay too.
The point isn't to force yourself into a particular feeling.
It's simply to give yourself ten minutes before the rest of the day begins asking things from you.
You don't need a perfect morning routine
This is probably the most important part.
Don't turn your morning yoga practice into another task you feel guilty about missing.
Some mornings you'll do ten minutes.
Some mornings you'll do five.
Some mornings you won't practice at all.
Start again the next day.
And if you'd rather practice with a teacher, joining a morning yoga class in Vadodara can make it easier to turn yoga into a regular part of your week.
The goal isn't to have the perfect routine.
It's to create a little more space to begin your day consciously.
