Traditionally attributed to ancient monks living in the harsh conditions of the cold rocky Tibetan mountains, these five poses will undoubtedly get your circulation flowing, your spine flexible and boost your energy. The poses are a simple and great way to start the day! Practice on an empty stomach and just start with three of each pose, very gradually increasing your repetitions day by day or week by week until you reach 21 and they say to never increase past 21.
- Standing Rotations
Stand in Mountain pose with arms out wide. Turn your head to the right and rotate 360 degrees to the right. Repeat. Caution: start with just a few rotations so you don’t get dizzy. Continue for 1 to 21 repetitions.
- Supine Leg Lifts
Lie on your back legs out straight. Inhale and use your core to lift both legs and your upper torso at the same time, arms parallel to the floor and chin to chest. Exhale and return with control to the starting position. Caution: be careful of straining your back, sit on your hands if you need to. Continue for 1 to 21 repetitions.
Kneel upright with your chin to your chest and hands at the back of your thighs. Inhale and arch back lift your head to look up and slide your arms down the back of the legs. Exhale and return to starting position. Caution: be careful of your neck and support the pose with your core. Continue for 1 to 21 repetitions.
- Reverse Table Top
Sit in Staff pose with hands beside you and fingers facing forward. Chin to chest. Inhale bend your knees and lift into a table top position with your head dropping back. Exhale and return to starting position. Caution: be careful of your neck. Stronger version: keep legs straight and raise into Reverse Plank. Continue for 1 to 21 repetitions.
- Down Dog to Up Dog
Start in Downward Facing Dog and inhale as you swing your torso forward between your arms into an Upward Facing Dog. Exhale and swing back. Caution: for more lower back support bend your knees when transitioning from one pose to the other. Continue for 1 to 21 repetitions.
Rest in Child Pose
By Vrndavan Dasi
Founder and Principal of Veda Yoga Teacher Training