Wake Up Your Muscles: Morning yoga to support the seasons shifts
Cooler New England mornings mean slowing down and savoring the quiet moments. Our body might feel a bit stiff and your usual energy might take longer to kick in. That’s why I find a short, consistent morning yoga practice can be a game-changer for muscle recovery and daily balance. Even just 15-20 minutes at the same time each day helps your body adapt to the changing daylight, supports circulation, lowers cortisol and eases tension from cycling, running, or daily stressors.
Morning Recovery Sequence (~20 min):
Cat-Cow Flow – Mobilize the spine and awaken your back muscles. Sync each movement with your breath for 5–6 rounds.
Low Lunge with Side Stretch – Open hip flexors and release the quads. Hold 3–5 breaths per side.
Pigeon Pose – Deeply stretches hips and glutes, perfect for cycling recovery or sitting at a desk. Hold 5 breaths per side.
Thread the Needle – Gentle shoulder and upper back opener, while also opening the hips. Hold 3–5 breaths per side.
Seated Forward Fold – Lengthen hamstrings and spine while calming the nervous system. Hold 3–5 breaths.
Supine Twist – Release lower back tension, promote spinal rotation. Hold 3–5 breaths per side.
Savasana – Rest and integrate the practice, wrapping in a blanket if it’s chilly.
Tips for a Consistent Recovery Practice:
Choose the same time each morning to build a rhythm—your body loves routine.
Pair movement with mindful breathing to increase circulation and wake up muscles gently.
Focus on areas that feel tight or fatigued from recent workouts or rides.
By setting a few moments aside for yourself and prioritizing a short morning session, you give your muscles and your mind a gentle, consistent wake-up. Even on slower mornings, this practice can help you start the day with energy, balance, and a sense of ease.
