8 steps to try morning intention yoga

Feel more present and relaxed with these quick stretches.

Start the day with a relaxing morning yoga session to set your intentions for the day. Dr. Ingrid Yang, a Sharp Rees-Stealy hospitalist, shares easy yoga poses and meditations for beginners.

What is an intention?

“It’s a thought we put forward — a hope, an idea — for what is to come,” Dr. Yang says. Start your morning with movement and a meditation to help you set your intention.

Start by standing and taking a few deep breaths.

Find a spot with enough room to let you hold your arms out on both sides. Rest your arms on either side of your body, palms facing outward. As you inhale, sweep your arms up over your head, reaching out through the fingertips. Exhale, pressing your palms together and resting them on your heart.

Use your breath and movements to move negative energy away.

Inhale, pressing your palms together at your heart. Exhale, opening your palms and facing them outward to press away any negative energy. Inhale, sweeping your fingertips above your head. Exhale, bending your elbows and moving your arms to each side of your body by pointing your palms at the ceiling. Open through your heart intentionally.

Use your breath and movements to gather positive energy.

Inhale, reaching your fingertips out. Exhale, spreading your fingers and bringing your hands together in front of you. Continue exhaling as you press your palms together and bring them to your heart.

Repeat steps 1-3 again.

Continue inhaling and exhaling while practicing these movements.

Stretch your right and left sides.

Inhale, reaching upward with both arms. Hold your left wrist in your right hand and exhale, leaning to the right. Look upwards from underneath your left arm. Inhale and stand up straight, then repeat on the other side.

Reach and twist.

Inhale, reaching your hands over your head. Exhale, bending your elbows and moving your arms to each side of your body by pointing your palms at the ceiling. Straighten your arms and inhale, reaching your hands above your head. Bring your arms back down, with your palms facing the ground. Feel the stretch through your thumbs. Exhale, turning to the right with your arms outstretched. Look over your right shoulder, toward your right fingertips. Try to keep your hips pointing forward. Inhale and twist to the left, looking over your left fingertips. Exhale and twist a little deeper.

Return to the center and notice how you feel.

Inhale, reaching your fingertips over your head. Exhale, pressing your palms together and resting them on your heart. Take a few breaths in this position and notice how your heart is beating a little faster. Notice how you might feel a little taller and more grounded to the earth through your feet.

While standing, close your eyes and set your intentions.

Take a few breaths and ask yourself:

What brought you here?
How can you be here, fully present for each moment?
How can you show up intentionally with each breath?

Relax your face and turn up the corners of your mouth and take a few more breaths. Open your eyes slowly and release your hands next to your hips. We hope you finished these exercises feeling more refreshed and ready to start your day.

Try these great wellness tools

Practicing morning stretches and meditations aren’t the only ways to feel your best. Check out our wellness webinars to help you eat healthy at home, improve your sleep and more. Plus, enjoy a healthier holiday season with discounts on workouts, wellness products and services with Studio SWEAT OnDemand and ChooseHealthy^®.