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Mindful Morning Start #5
Since you are on your knees from the cow/cat stretch, you can flow into light stretches for the chest, and shoulders. These will help increase your range of motion giving you more mobility and freedom of movement as your day begins. It creates a feeling of refreshment and invigoration.
Sit back on your calves with your feet flat on the bed. Your hands are in the same position from the cow/cat stretch – under the shoulders. As you sit back on your calves without moving your hands, slowly and mindfully drop your head between your outstretched arms as though you are bowing or doing a courtesy. If you can rest your forehead on the bed, great. If not, remember that has your flexibility increases, your forehead will come closer to bed. Try this stretch twice, holding from 10 to 30 seconds. If you did yoga years ago, this is a variation of child’s pose. For those not yet ready to place their arms and hands in front of them to begin this stretch, bring your arms in next to your body and place your hands next to your feet in another variation of child’s pose. Gently tuck your head as close to your knees as your flexibility permits. Breathe deeply for 10 – 30 seconds, expanding your back muscles as you inhale. Do this twice. Relax between each stretch.
Now come back up to your knees and gently lower your body to the bed, stretching out to your full length. You are now going to stretch your abdominal muscles. Your knees should be slightly apart although some may choose a wider distance depending on flexibility. Bend your elbows bringing them close to your torso. Your hands should be parallel to your chin and nose with finger tips facing forward. As you begin to press your hands into the bed, slide your shoulder blades down your back and inhale. Do not over arch your back as your upper body comes off the bed. Allow your stomach muscles to remain hollow in this natural motion that occurs as you slowly and gently press your body upward. Do not arch your neck back, but keep it going forward in a straight line, as an extension of the spine being pulled by a string attached to wall. Release to the bed gently if you feel pinching or strain. Do this stretch twice, holding for 10 to 30 seconds. Relax between each stretch. These are gentle morning stretches!
Mindful Morning Start #4
Now that you have rocked, rolled and become still, it is now time to step up activating your body. Roll up to your hands and knees to begin a lower back stretch is in order. Make sure your fingers are facing forward and your toes/feet are flat on the bed or floor in the event the dog or cat or whomever, will not move over and give you your needed space! Hands should be under your shoulders or a couple of inches in front of the point on the shoulder and in line with your hips.
Begin with a flat back then drop your head downward, exhaling your breath, as you push the center of your back up opening the shoulder blades, widening your back and ending with the tucking of your tailbone. (cat stretch)
Now reverse the motion, inhaling your breath, as you begin to arch your back, press your tail bone upward and drop your belly. 
Your head should be last to come up. As you return to the upper arch stretch of your back, make sure your head is last to drop into its position. Your head should always be the final body part to complete the stretching movement. You are creating a wave with your body, a fluid soothing motion to the spine. (cow stretch). If you are not used to this, begin with 5 stretches each and work up to as many as is comfortable for you. When you have finished your last stretch, become still with a flat back. Begin to feel your body awaken. Listen to your body.
Original SANDDUNE™ 