“It doesn't matter when you start, it just matters that you keep going.”
MPG is excited to introduce "For the Love of Yoga," an instructional series led by Chalnessa Eames, creator of the My Fituals exercise program. Journey along with Chalnessa as she takes us through a series of simple morning yoga poses that produce targeted physical and mental benefits you can see and feel. You don't need to attend a yoga studio or fitness center to do these morning yoga stretches - all you need is a clear space in your home to get started today.
Our first For the Love of Yoga series focuses on "Morning Yoga Poses," designed to wake up your body, mind, and soul. This 10-minute morning yoga routine will help you kickstart your day and your metabolism.
5 Morning Yoga Stretches
Start with your feet slightly wider than hip-width apart and squat all the way down on your mat, pressing your heels to the floor. With your hands in prayer position, use your arms to push your knees back as you move your torso forward. Breathe deeply and hold for 30 seconds.
Coming down on all fours, lay flat with your belly on the mat. Exhale and press your hands down, making sure your shoulders are over the top of your wrists. Straighten your arms, lifting your torso and legs off the floor, simulating a half push-up. Distribute your weight evenly between your hands and toes. Breathe deeply and hold for 15 seconds. To modify depending on your ability, simply raise your torso up, leaving your legs on the floor.
From Upward-Facing Dog, tuck your toes under, press into your hands, and begin to lift your hips up towards the ceiling, creating a triangle shape with your body. Spread fingers wide, press your heels to the floor, and lift up through the tailbone to keep your spine long. Look towards your belly button and breathe. Hold for 15 seconds.
Reset after upward-facing dog by lying flat on your back, keeping your knees slightly closer than hip-width apart. Raise your hips up to the ceiling, as high as possible, and adjust your arms underneath your back, interlocking your fingers to stabilize the bridge. Hold this pose for 15 seconds, then release by slowly rolling the spine down onto the mat. To modify, simply keep your hands alongside your body for added support and raise your hips up off the mat to whatever height feels comfortable.
Turn over on the mat to position yourself on all fours and spread your knees wide apart while your big toes remain touching. Lower down and rest your bottom onto your heels. Center your breath and turn your awareness inward. Hold for as long as desired.
About Chalnessa Eames
During her time as a former soloist with the Royal Winnipeg Ballet and Pacific Northwest Ballet companies, Chalnessa developed her own style of conditioning exercise to keep up with the physical demands of her career. Using a unique fitness ritual (Fitual) that focused on mind and body practice, she was able to remain virtually injury-free for the entirety of her career, a feat that is unheard of among dancers performing at the highest professional levels. She opened her first The Fitual studio in Winnipeg, MB, in 2019 to share what she's created with the community at large.
We hope this series leaves your mind and body stimulated and energized, setting you up for a day of success both on and off the mat. For increased intensity, repeat this morning yoga sequence several times in a row to build on your practice.
If you experience any pain or discomfort during the practice of these morning yoga poses, stop immediately. Never push yourself past the point of gentle tension. You should consult your doctor before starting any new exercise program.
Of course, if you're in need of stylish apparel to complement your practice and move with you through each asana you execute, be sure to visit our Women's and Men's collections, both Designed for Life in Motion.