5 moves to brighten your morning

Does your morning routine include an exercise ritual? Whether it's a morning walk, jogging in the park, a few rounds of sun salutations or an online course, getting your body moving in the morning benefits us physically, mentally and energetically.

There is a wealth of growing research confirming what ancient traditions such as Ayurveda and Chinese medicine have known for hundreds of years; When we move according to the rhythm of the day – being active in the morning and resting in the evening – our well-being increases. Cultures all over the world have traditions of moving when they wake up. From the five Tibetan rites to Qigong, theSurya NamaskarSequences of yoga, the Japanese morning exerciseRajio Taiso,and even your local ParkRun, it's obvious that people tend to exercise in the morning. Check out the bookTibetan yoga for health and well-beingfor inspiration from other cultures.

Sunlight plays an important role in making us feel energized in the morning. the light outside between sunrise and midday contains more “blue” light waves. When we expose our eyes and skin to this morning light, it sends signals to a light receptor in the brain known assuprachiasmatic nucleus(or SCN for short) that it is day and time to wake up. Going outside in the morning light is a natural and powerful way to feel more energetic, boost digestion and brain power, and re-regulate our circadian rhythms, all of which also contribute to a good night's sleep. In addition to that morning light exposure, it helps to add a touch of uplifting scent to your diffuser (try thisTisserands Happy Vibes Oil) and simple movements we can use to boost blood circulation and cognitive function, strengthen the lymphatic system and make mornings a little brighter. Read on for five super-simple moves you can add to your yoga practice or do on their own:

1. Full body stretch

The advantages:Yoga texts recognize this movement asUrvha Hastasanaor 'Raised Hands Pose', as wellTalasanaor 'palm pose'. It almost sounds too simple, but literally raising your arms in the air and doing a full-body stretch can help improve blood and nutrient flow in the body and loosen adhesions in the bodyFascia.Fascia is a web-like connective tissue that snakes throughout the body, covering muscles and organs and literally connecting every part of us together. Tightness or dryness of the fascia can contribute to feeling stiff in the morning, and simply stretching it will hydrate and lengthen it. In addition to a morning stretch, an evening self-massage can help keep fascia and muscles supple. Use an oil likeTisserand's Muscle Ease massage oilto relieve pain.

How to:Raise your hands in the air and fold them together. As you inhale, stretch your arms up as far as possible and as you exhale relax your arms down.

2. Jumping or heel hopping

The advantages:Anything that resembles bouncing, bouncing, skipping or bouncing is good for the circulatory system, but also for the lymphatic system. The lymphatic system functions to filter fluid that has been drained from tissues through “lymph nodes” and to remove bacteria and microbes, cells that could potentially transmit disease, and dead cells that the body no longer needs. This system is an incredibly important part of the immune system, so it is important to take care of it. In addition to brushing the body and eating foods rich in antioxidants and anti-inflammatories, we can improve lymphatic system health by hopping or jumping in place, as lymphatic vessels rely on this type of movement to "pump" lymph throughout the body. . The calves in particular are a big “pump” for the lymph and also the heart, which is why “heel bouncing” is so beneficial.

How to:Stand in one spot and quickly lift your heels up and down so that it feels a bit like you're skipping but keeping the balls of your feet on the ground. If you own a (link removed) or rebounder, those are great options too.

3. Cross crawling

The advantages:Our brains respond to the way we move, and any action that involves resistance, such as walking with swinging arms, swimming, and crawling, can all help improve brain activity. Therapeutically, cross-crawling is any activity in which the limbs cross the midline of the body, effectively improving communication between the left and right hemispheres of the brain and allowing electrical signals to be efficiently transmitted between them. Crawling throughout childhood stimulates the brain to make these connections, promotes more complex brain and nervous system developments, and is an important part of our overall human development. Regular movements like these help maintain coordination, study, read, promote self-awareness and can prepare the brain for a busy day.

How to:Begin marching in place, then tap your hands on the opposite knee as it rises so that your arms cross the midline of the body as you move. This movement can also be done on all fours.

4. “Body Slapping” or “Swinging The Arms”

The advantages:Derived from Qigong, this action is great for increasing prana, qi and “life energy” as well as physical circulation. The spine also benefits from this gentle rotational movement, which can help relieve tension in the fascia and muscles. Patting or gently “tapping” your hands on your body as you twist can help you feel more energized and alert in the morning. Try waking up your brain even more by lighting a candle like thisBeefayre's Bee Happy candle, which wafts the invigorating scents of jasmine and orange through the room and is made from natural plant wax layers.

How to:Standing in one spot, place your feet slightly wider than your hips and rotate your torso from side to side. Allow your arms to relax and swing as you move, letting your hands tap from side to side with each rotation without thinking too much about the movement.

5. Shake

The advantages:All animals (including us!) have an innate ability to relieve stress and tension. After a stressful “fight or flight” situation, animals intuitively shake, which helps dissipate nervous energy, adrenaline, cortisol and aids in the transition from a freaked out state to a calmer and more balanced state. For millennia, we have subconsciously “trained” ourselves not to shake during stressful times, out of fear that it is socially unacceptable and to hide how we really feel. Methods like TRE (trauma release exercises) have reintroduced awareness of how beneficial shaking is, but you don't have to be in a state of stress to benefit from them. Shaking your body can help it relax and let go, encouraging us to release tension before the day begins. In addition to the many mental and emotional benefits, it also helps to stimulate blood circulation.

Instructions: Start by shaking your legs while supporting your back on one (link removed) Or, without thinking or planning, just shake your body!

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