6 Gentle Yoga Poses to Warm Up on Cold Mornings
Cold mornings can make it hard to get moving. But starting your day with a gentle yoga practice can help you wake up your body and mind, leaving you feeling energised and ready to take on the day.
Here are six gentle yoga poses to warm up your body and ease you into the day. We hope these gentle yoga poses help you start your day positively.
Remember, it’s important to listen to your body and modify any pose if needed. Don’t push yourself too hard and always prioritise safety.
If you’re new to yoga or have any underlying health conditions, we recommend consulting a certified yoga instructor before trying these poses. They can provide personalised recommendations and ensure proper form and alignment.
Pose 1: Cat-cow stretch
The cat-cow stretch is excellent for warming up the spine and improving flexibility. This dynamic movement helps to lubricate the vertebrae and increase spinal mobility. This pose not only warms your spine but also promotes relaxation by encouraging deep, mindful breathing.
- Start on your hands and knees in a tabletop position.
- Inhale, drop your belly and lift your head and tailbone towards the ceiling (Cow Pose).
- Exhale, round your back, tuck your chin and tailbone (Cat Pose).
- Continue this flow, synchronising your breath with each movement.
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Pose 2: Downward-facing dog
Downward-facing dog is a staple in yoga practice. It offers a full-body stretch that targets the hamstrings, calves, and back and stimulates blood flow. For added benefits, bend your knees slightly if needed to maintain a straight back. This modification ensures proper alignment and maximises the stretch.
- Start in a plank position.
- Lift your hips up and back, forming an inverted V shape.
- Keep your hands shoulder-width apart and feet hip-width apart.
- Hold the pose, pressing your heels towards the floor.
Pose 3: Low lunge
The low lunge is perfect for opening the hips and stretching the thighs. It’s particularly effective at loosening tight hip flexors, which can be a common issue in colder weather. To deepen the stretch, gently press your hips forward while maintaining balance. This pose helps to improve hip flexibility and support overall lower body strength.
- From a downward-facing dog, step your right foot forward between your hands.
- Lower your left knee to the floor, keeping the right knee over the ankle.
- Lift your torso and reach your arms overhead.
Pose 4: Seated forward bend
A seated forward bend is wonderful for stretching the back and hamstrings. This pose also calms the mind and helps to relieve tension. If you have tight hamstrings, use a strap around your feet or place a blanket under your knees. This will ensure you maintain proper form and get the most out of the stretch.
- Sit with your legs extended straight in front of you.
- Inhale, lengthen your spine.
- Exhale, hinge at the hips, and reach for your feet.
Pose 5: Standing forward bend
This pose stretches the hamstrings and relieves tension in the back and shoulders. It also helps to calm the mind and reduce stress. Keep a slight bend in your knees if necessary to avoid straining your lower back. Focus on breathing deeply and relaxing into the pose.
- Stand with your feet hip-width apart.
- Inhale, lengthen your spine.
- Exhale, fold forward from your hips, bringing your chest towards your thighs.
Pose 6: Child’s pose
The child’s pose is calming and restorative, making it a perfect way to end your session. It gently stretches the hips, thighs, and ankles while promoting relaxation. Adjusting the distance between your knees can help you find a comfortable position, allowing for deeper relaxation.
- Kneel on the floor, touch your big toes together, and sit on your heels.
- Separate your knees about hip-width apart.
- Exhale, lay your torso down between your thighs, and extend your arms forward.
