As the nights grow longer in the Northern Hemisphere, it may seem like the lack of light and chilly weather are draining your energy. The experience of waking up and going to bed in darkness can leave you feeling downcast. To address this, we consulted Elethia Gay, a NASM-qualified personal trainer, for her expert advice on how to enhance energy levels in the morning.
Gay shares, "To kickstart my mornings, I engage in a series of invigorating poses. This routine rejuvenates both my body and mind, leaving me feeling revitalized and prepared to conquer the day ahead. Although I personally perform this routine once, you have the option to extend its duration and incorporate cardio exercises such as jumping jacks, high knees, or breath work."
This workout consists of eight movements that combine yoga poses with full-body exercises. By engaging in this routine, you will simultaneously strengthen and stretch your body. Whether you choose to complete it swiftly upon waking up or take your time and repeat it two or three times, the choice is yours.
👉HOW TO DO THE ENERGIZING MORNING WORKOUT
Push-ups: Perform 10 repetitions of this exercise.
Plank: Hold the position for 10-15 seconds.
Downward Dog: Take 5-10 breaths in this pose.
Cat-cow: Repeat the movement 8-10 times.
Seated ear to shoulder pose: Do 6 repetitions on each side.
Seated shoulder rolls: Perform 5-10 rolls in each direction.
Seated forward bend: Hold the pose for 6 breaths.
👉1)PUSH-UPS
Perform 10 repetitions of this exercise for 1 to 3 sets. Begin by positioning your body face down on the floor, with your hands slightly wider than shoulder-width apart and your arms fully extended, exerting pressure against the ground. Extend your legs straight out behind you, allowing the balls of your feet to support your weight. Maintain a straight line from your head to your heels by engaging your back and core muscles.
Gradually lower your body towards the floor by bending your elbows, ensuring that they remain close to your sides. Continue the descent until your chest is in close proximity to the floor.
After a brief pause, utilize your hands to push and extend your elbows, raising your body back to the starting position. Remember to exhale as you push up and inhale as you lower down.
👉2. PLANK
Commence by elevating your body slightly above the ground, relying on your forearms and toes for support. Ensure that your elbows are positioned directly beneath your shoulders, with your arms forming a 90-degree angle. Maintain a straight and aligned posture from your head to your heels. Activate your core muscles by pulling your navel towards your spine. Strive to sustain this position for as long as possible, with a minimum target of 15 seconds initially.
Gay recommends taking breaks or transitioning to a kneeling position if you experience any pain or discomfort while performing this exercise. Additionally, she suggests gradually increasing the duration of the planks as you enhance your strength.
👉3. DOWNWARD DOG
Duration: 5-10 breaths
Repetitions: 1-3 sets
Assume a hands and knees position, with your hands positioned shoulder-width apart and your knees positioned hip-width apart. Curl your toes under and apply pressure to your hands as you raise your knees off the ground, straightening your legs as much as possible. Lift your hips towards the ceiling, forming an inverted V shape with your body.
While doing so, push your chest back towards your thighs and elongate your spine. Activate your core muscles and push your heels downwards, experiencing a gentle stretch in your hamstrings and calves. Relax your neck and allow your head to hang between your arms, directing your gaze towards your feet. Maintain this posture for a duration of 5-10 breaths.
👉4. CAT-COW
Perform 8-10 repetitions of this exercise for 1-3 sets.
Assume a position on all fours, ensuring that your hands are aligned directly beneath your shoulders and your knees are spaced hip-width apart.
Take a deep breath in and gently arch your back, allowing your abdomen to descend towards the floor. Simultaneously, lift your gaze and tailbone upwards, assuming the cat pose.
Exhale and gradually curve your spine in the opposite direction, rounding your back. Tuck your tailbone under and lower your head, assuming the cow pose.
Continue alternating between these two poses, synchronizing your movements with your breath.
👉5. SEATED EAR TO SHOULDER POSE
Perform 6 repetitions on each side and complete 1-3 sets. Begin by sitting in an easy cross-legged pose. Exhale and bring your head and neck towards the right side, ensuring that your shoulders and arms remain still. Inhale and return to the center. Exhale and repeat the movement towards the left side, bringing your neck and head towards the left shoulder. Inhale and return to the center before repeating the exercise on the other side.
👉6. SEATED SHOULDER ROLLS
Perform 5-10 rotations in each direction, completing 1-3 sets.
Assume a comfortable seated position on a mat, with legs crossed and hands resting on your thighs. Begin by gently rolling your shoulders up towards your ears and then smoothly back down in a forward circular motion, all while maintaining this comfortable position.
As you inhale, lift your shoulders up to touch your ears, and as you exhale, lower them back down. For a more focused experience, try closing your eyes during this exercise. Once you have completed 5-10 rotations in one direction, reverse the movement and continue.
👉7. SEATED FORWARD BEND
Reps: 6 breaths Sets: 1-3
Commence by assuming an upright seated position with your legs extended in front of you. Retract your shoulders and position your palms on the floor beside your hips. Take a few profound breaths in this position.
Inhale deeply and raise your arms upwards. Exhale and bend forward, grasping your big toes. If you are unable to accomplish this, attempt to place your hands beside your legs, aligned with your shins. Alternatively, you can utilize a strap or towel by looping it around your feet and holding onto the ends.
Take a deep breath, elevate your head, and gaze upwards. Then exhale and direct your gaze downwards towards the ground, intensifying your forward fold. Maintain this position for six unhurried and profound breaths. While inhaling, elongate and elevate your torso. While exhaling, surrender a bit further into the forward bend.
To conclude the pose, exhale, lift your gaze, then inhale and rise to a seated position. Endeavor to push your pelvic bone upwards and forwards as you sit up, engaging your core and preventing strain on your lower back.
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