Maria Andrews, a registered yoga teacher and editor at yogajala, says that incorporating a simple routine into your morning can help reduce the effects of a disrupted sleep schedule.
There are some telltale signs that your sleep cycle has been affected by a bad habit like revenge procrastination, the practice of delaying going to bed due to a lack of free time earlier in the day. These signs include tiredness throughout the middle of the day, struggling to concentrate or get tasks completed, and even headaches.
While a short-term shift in routine isn’t the end of the world, it can cause long-term struggles with our sleep schedule that can negatively affect our wellbeing if not rectified.
According to Andrews, one of the most effective ways to regain energy in the mornings is with a quick stretching yoga routing. “Getting your body moving early in the morning with a quick routine works to release muscle tension and regulate important wake/sleep systems in our bodies, as well as provide much-needed stress relief,” she says. “While some experienced yogis like to challenge themselves with more advanced poses, such as inversions, anyone can benefit from simple moves that help reduce pain, increase strength, improve our mood, and increase our focus—especially in the morning.”
To help shift the sluggish feeling the morning after you’ve stayed up late, Andrews recommends following this simple routine, which can be completed in as little as seven minutes. Allow a minute for each pose to feel the full effect but take as long as you feel you need. These easy steps will have your body feeling invigorated and ready to start the day:
1. Slow, Controlled Breathing. Starting simply, controlled breathing can help awaken the body by helping the oxygen to follow through the bloodstream. Sit or lay in a way that is comfortable, although upright is best, and take deep, slow breaths.
2. Child’s Pose. This pose stretches the back, hips, and thighs and gently relieves tension in the back, neck, and shoulders. Begin by kneeling on the floor with your toes touching and knees apart. Sit back on your heels, extend the spine, and lower your torso to the ground. Keep your palms on the floor, arms extended out, and tilt your forehead down. Hold for a minute.
3. Cat-Cow Pose. To do this pose, begin by kneeling on the floor on all fours, palms and knees equally apart. Tuck your chin to your chest and press into your palms, arching your back. As you exhale, push your torso down, lifting the tailbone and head to the sky. Alternate these slowly for a minute.
4. Downward Facing Dog. From being on your hands and knees, tuck your toes, lift your hips, and straighten your legs, forming an inverted V-shape. Keep your palms firmly planted on the floor. This pose is perfect for invigorating your body and getting you ready to start the day.
5. Warrior Pose. This pose helps to stretch the hips and groin and promotes a sense of openness. Begin by standing with your feet wide apart and raise your arms to be parallel with the floor. Then, turn your right foot out and bend your right knee, keeping it aligned with your ankle. Stretch your arms out to the sides and gaze over your right hand. Hold this for 30 seconds, then repeat on the left.
6. Triangle Pose. To stretch the hamstrings, move into this pose from Warrior by keeping feet spread wide apart, one turned out, and arms out to your sides. Bend to your side and place your lower hand on your shin, other arm to the sky. Follow the arm in the air with your gaze and hold for 30 seconds. Repeat on the other side.
7. Tree Pose. This final pose in the sequence will improve your balance, stability, and focus. To begin, stand with your feet together, move your weight onto your left foot and bend your right knee. Then, place the sole of your right foot on the inner calf or thigh of your left leg. Bring your hands to prayer position at your chest and take deep breaths. Hold for 30 seconds and repeat on the left.
