Seated yoga to start my workday off right: my routine for getting off to a good start

If you’re not a “morning person,” this routine—whose very name is probably enough to make you cringe—is really made for you. After all, we’re not all the same when it comes to starting the day: some people can’t string a word together until they’ve had their first cup of coffee, while others jump out of bed with the enthusiasm of a child.

If you’re not the type of person who wakes up full of energy and in a good mood first thing in the morning, start your day with a Yogist routine—even if that means pushing through some stiffness and grumbling. Adopting a routine as soon as you get out of bed each morning is a great way to put yourself in the right frame of mind to start your day and give your major leg muscles a workout.

It acts like a shot in the arm by raising your body temperature—a natural process that wakes you up! You’ll quickly feel more alert and be able to set the tone for your day just the way you want, while shaking off the night’s fatigue.

This Yogist routine also helps you gently awaken every muscle and joint, increasing their flexibility, and kickstarting all your body’s functions. But that’s not all! It engages your mind as well… Through deep, controlled breathing techniques, you regulate your nervous system by calming your sympathetic nervous system—which stimulates your alertness.

They allow you to start your morning—before you’re bogged down by your thoughts, breakfast, what to wear, your commute, and so on—in a state of calm, relaxation, and focus that will help you tackle the day, even when life gets hectic around you. You won’t be able to do without them!

Your shoulders are the strong, sturdy upper part of the mast that is your body. Start the day by strengthening them so you can face the day with your head held high and all sails set!

Sit in your chair without leaning against the backrest, keeping your back straight. Extend your arms forward, with your palms facing the ceiling. Inhale through your nose as you bring your hands back to your shoulders. Be careful not to let your elbows drop. Exhale through your nose and extend your arms forward, keeping them parallel to the floor.

Repeat this exercise, taking 10 breaths and coordinating the movement of your arms with your breathing. Feel the effect in your shoulders. While still seated, inhale and, this time, extend your arms out to the sides, palms facing the ceiling. Exhale as you bring your hands back to your shoulders, being careful not to let your elbows drop or pull them back.

Close your eyes so you can really feel your upper back, neck, and shoulders working and warming up. Repeat this exercise while taking 10 breaths and coordinating the movement of your arms with your breathing.

If your day is shaping up to be a mogul run, you’d better be prepared! Strengthen your legs and relax your back so you can glide over the bumps.

Stand with your legs straight and hip-width apart, your arms relaxed at your sides, and your back straight. Bend your knees to about 90 degrees, then lean forward while keeping your back flat. Focus on bringing your navel toward your thighs rather than lowering yourself all the way to the floor. Rest your elbows on your thighs and wrap your hands around them.

Hold this position while taking 5 deep breaths through your nose and feeling your back stay flat. Roll your shoulders back to help you. To take it a step further, as you exhale, you can let your arms drop toward the floor and grab your opposite elbows, provided you keep your upper back flat and your navel as close to your thighs as possible. In this position, let your head and neck relax downward. Breathe in and out deeply 5 times through your nose, keeping your knees slightly bent at all times.

As you inhale, sit up very slowly, rolling your spine out vertebra by vertebra, pressing your feet into the floor. Lift your head last to avoid feeling dizzy. Roll your shoulders up, then down, and feel the effect throughout your body.

YOGIST helps your employees stay productive from start to finish each workday
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