We all want to wake up feeling refreshed, without aches or pains. However, as we get older, this may not happen automatically. It certainly will not be the case if you have little ones begging for your attention the minute you get out of bed. Child-attended waking doesn't lend itself to gently easing into the day, mind or body. What if you could change this? Is it possible for you to get out of bed even 5 minutes before your kids wake up or to have a partner do the immediate first call of duty? If so, then you can do these few simple exercises to begin your day on the right foot. If your partner would also like to change his or her jump on the new day, alternate days, so you each can benefit from a little morning mindfulness.

• Sit cross-legged with your eyes closed for 2 minutes.


• Focus on the breath, clear the mind, and then set an intention for your day. My intention is often to have more patience within my day for my two small boys.

• Gently move to hands and knees and arch and round the back several times. Do this slowly, in time with your breath.


• After completion, tuck the toes, and lift the hips into an inverted V pose. Take several breaths here, pedaling the feet if you want. You can hold this pose in stillness for several breaths, feeling the length of the legs and spine, and the heels reaching for the ground.


• Gently lower the knees to the ground into a tabletop position.


• Rest in child’s pose or bring the hips back over the knees.


• Return to hands and knees and once again tuck the toes and float the hips up to an inverted V.


• Now begin to connect the breath.


• Inhale lower knees.


• Exhale child’s pose.


• Inhale hands and knees.

• Exhale down dog.


• Inhale lower knees.

• Do this for several rounds, ending in child’s pose.

• Roll up through the spine and you are ready for the day!

** If you have time, you can add the shoulder stretches from my post from last week.

Are there any stretches or exercises that you like to do to start your day? Please share!