Starting Your Day - Awakening Vitality
As you awaken from sleep, take a moment to welcome all sensations that appear. Welcome "what is" in each moment and just be with these sensations.
Gently roll to one side and slowly push yourself to the edge of the bed.
Begin to gently circle the shoulders in one direction then the other. By rolling the shoulders we release synovial fluid, lubricating the large shoulder ball and socket joints.
Inhale and move as if in slow-motion as you sweep your arms over head, then gently open them to the side, opening the chest and heart. As the arms extend simultaneously, keep your heels grounded but flex the feet and lift your toes off the ground.
On exhale, very slowly, as if traveling thru thick air, move the hands back to the heart. At the same time place the fronts of the feet on the ground and energetically lift the heels.
If raising the arms above the head is uncomfortable at this time, modify the practice — inhale and extend the arms outwards, no higher than the shoulders. Synchronize the lifting of the toes as the chest expands.
On exhale, the heels lift off the ground as you plant the toes. Imagine a ball of energy between your hands, lengthen, deepen and slow down the breath.
Inhale, toes lift, heels ground, thumb joins 2nd finger on both hands - imagine that you're stretching a band right across your chest, as you open your heart and fully express your chest.
Exhale, toes touch down, heels elevate, imagine a ball of energy between your hands as they gradually come together at the end of the exhale.
Continue this 7 times witness how energy is moving throughout your body and welcome all sensations. Welcome the felt-sense of peace, joy and vitality being open to the unknown and deeper connection with the body and mind.
Sitting at the edge of your bed, Place your left index finger at the top of the right ear, place the other arm behind your back with the back of your hand at the kidney.
Gently move the left ear to the left shoulder, relax the shoulders and explore relaxing and dropping the right shoulder further to the floor as the left ear descends to the left shoulder.
Repeat on the other side, welcoming all sensations that may appear. This is and excellent stretch for the heavily-used upper trapezius muscles.
To gently stretch the Lavator scapula muscle, place the hand on the back left side of your head as you direct your gaze under the right armpit.
Move gently as you transition to the other side, transition with the rhythm of your breath, inhale hand to back of head, exhale as you look under your armpit.
The levator can be often over-used from typing, driving, or if we have anterior head carriage, or preform many other lean-forward activities.
This is an excellent time to set an intention for your day. Set small attainable goals, your intention could be as simple as staying present or giving gratitude for all things... including your own body.
Throughout the course of your day, check-in with your intention, and note if it's shifted in any way.
Gently come to standing, our largest body joint has been inactive for a long period, so I invite you to gently get things moving by rotating your hips — slowly circling forward, to the sides and back. Try to isolate the movement to only the lower back, keeping the upper back still. Imagine drawing a circle on the ground, between your legs with your tailbone.
This practice invites energy into your spine, undoing old limitations and releasing old blockages. The movements open and nourish the spine, stimulating healthy communication in the spinal cord and nervous system. It also promotes heart health.
