6 Yoga Stretches to Wake You Up. 6) Triangle Pose.

From the Runner's Stretch with your right leg forward, place your right hand on your right shin or ankle, and your left hand on your left ribs. Then roll your torso open to the left so your left shoulder lines up over your right shoulder. Turn your left foot so your toes point forward; right toes point to the side. If you feel steady, lift your left arm straight up toward the ceiling so it's in line with your right arm. Keep your spine long and look up at your left arm. If this bothers your neck, gaze straight ahead. Breathe; then switch sides and repeat.

Finish off with a resting pose Sit or lie quietly and tune in to your breathing for several minutes. Then smile--it's great "mouth yoga" that brightens your face and your mood.

6 Yoga Stretches to Wake You Up.5) Runner's Stretch.

From the Lunge, lift your hips up toward the ceiling, sliding your hands back a little and letting your front leg straighten as much as possible. Next, press your back heel toward the floor, allowing your toes to angle out slightly. Keeping your legs as straight as possible, with hips reaching up toward the ceiling, relax your upper body down over your front leg. Breathe; then switch sides and repeat.

6 Yoga Stretches to Wake You Up. 4) Lunge.

Return to all fours, and step your right foot forward so your toes line up with your fingers and your knee is over your ankle. Next, slide your left leg behind you with your knee on the floor. Keep your spine long and straight and your shoulder blades down. To deepen the stretch, press your hips forward and down and your collarbones up. Breathe, switch sides, and repeat.

6 Yoga Stretches to Wake You Up. 3)Puppy Dog.

From all fours, (a) press your hands and fingers into the floor, tuck your toes, and (b) lift your hips up and back. Keeping both knees bent, breathe and "wag your tail" (not shown). Then bring one heel toward the floor, straightening that leg behind you (not shown). Breathe; then bend that knee and straighten the other leg.

6 Yoga Stretches to Wake You Up. 2) Cat Tilt.

Come onto all fours, with your wrists under your shoulders and your knees under your hips. Lengthen your spine, reaching the crown of your head toward the wall in front of you and your tailbone toward the wall behind you. Inhale deeply, then exhale and round your back up toward the ceiling like an angry cat, drawing your chin toward your navel. On the next inhale, arch your back, dropping your belly toward the floor, lifting your sit bones and collarbones, and gazing up toward the ceiling (not shown). Repeat this sequence three times.

6 Yoga Stretches to Wake You Up. 1)Spinal Stretch.

Unless you're one of those cheery morning people who hop out of bed with the sunrise, getting up is tough. Research even finds that heart attacks are more common at this time of day, partly because of the demands of shifting from groggy to full-speed-ahead. "We stifle our natural tendency to stretch and yawn because the alarm goes off and reminds us we have an agenda," says J. J. Gormley, founder and director of the Sun & Moon Yoga Studios in Arlington, VA, who designed this morning yoga routine to help you relax, focus, and get energized. To begin, slowly inhale and exhale for a minute or two. Then breathe and relax in the yoga poses--don't push yourself. Hold each stretch for two full breaths. If you don't have 20 minutes in the morning to do the entire routine, do postures 1, 3, and 5 one day, and 2, 4, and 6 the next.
1. Spinal Stretch

Sitting cross-legged, press your sit (derriere) bones into the floor and lengthen your spine, reaching up with the crown of your head. (If this is uncomfortable, sit on a firm pillow or folded blankets, or extend one leg.) Keep both sit bones on the floor while you do this stretch. (a) Place your left hand on your right knee, inhale, and lengthen your spine. Then exhale and twist to the right. Breathe, return to center, switch sides, and repeat. (b) Slide your right hand onto the floor and extend your left arm overhead. Inhale and reach your fingers up toward the ceiling, then exhale and reach to the right, stretching your left side. If your left sit bone comes off the floor, don't stretch so far. Breathe, switch sides, and repeat, reaching to the left.

Knee Sway.

Stretches your spine, lower back, hips, and chest
The ball will help create more of a twist in your spine.

A. Lie on your back with your knees in toward your chest. Grasp the ball and extend your arms from your chest.
B. Exhale as you lower your knees to the floor to your left and the ball to the floor to the right. Hold for 30 seconds, breathing normally. Inhale as you rise and exhale as you repeat on the opposite side.

Wheel.

Stretches your thighs, hips, abdomen, chest, and shoulders
Tones your legs and back
You'll love doing this back bend over the ball. The ball fits snugly into your back, giving you the support you need to extend into the Wheel and feel the wonderful, deep stretch along the front of your body. The curve of the ball helps bring your spine into the correct position, preventing pinching between your vertebrae.

A. To bend into the Wheel, start by sitting on your ball. Walk your feet forward and bend your knees until your lower back comes in contact with the ball.
B. Extend your legs. Place your palms against the ball for support as you lower your entire torso and head onto the ball. Once your torso is in position, reach back with your hands, as shown, placing your palms on the floor. Hold for 1 minute, breathing normally. Inhale as you release.

Forward Bend.

Stretches the backs of your thighs and your back
The Forward Bend is a perfect complement to the Wheel, as it brings your spine into the opposite position. Doing it while seated on the ball helps you to tip your pelvis forward as you bend.
A. Sit on the ball. Extend your legs, with your feet about hip-distance apart.
B. Exhale as you bend forward from your hips and slide your hands down your legs (to your feet, if possible). Try to keep your back long and flat. Hold for 1 minute, breathing normally. Inhale as you rise.

Bridge.

Tones your hips, buttocks, thighs, back, and abdomen
Doing the Bridge against the ball is a completely different experience than doing it on the floor. With the ball, you'll really feel your hips and buttocks working to keep your torso stable.
Sit on the ball with your knees bent at 90 degrees and your feet flat on the floor. Place your palms on the ball for support and slowly walk your feet forward, allowing your back to slide forward along the ball.
Release your hands toward the floor and continue to walk your feet out until the ball rests under your shoulders, as shown, supporting your shoulders, neck, and head. Reach your hips toward the ceiling. Hold for 1 minute, breathing normally. Inhale as you walk your feet back in and rise to the starting position.

Cobra.

Strengthens your back
Improves your posture
Stretches your chest
The ball helps keep your lower back and hips in proper alignment, preventing tightness or pinching in your spine as you extend into the pose. Placing your palms against the front of the ball helps you to extend your spine, allowing you to stretch more deeply.
A. Lie with your tummy on the ball, your legs extended, and the balls of your feet on the floor. Rest your palms on the ball for support.
B. Inhale as you reach through the crown of your head to lengthen your spine as you lift your upper back, neck, and head toward the ceiling. Press your hands into the ball to help lengthen your spine. Hold for 1 minute, breathing normally, and then release.

Mermaid.

Stretches your sides, chest, neck, and shoulders
Strengthens your abdomen
Improves your balance
When you sit on the ball to stretch into the Mermaid, you activate your abdominal muscles as they work to keep you stable. The band will help to keep your top shoulder from dropping forward, allowing you to feel a deeper stretch.

A. Sit on the ball with the band between your hips and the ball and with your knees bent and feet on the floor. Grasp one end of the band in your right hand, securing it by your side. Grasp the other end of the band in your left hand, extending your left arm overhead.
B. Exhale as you reach up and over to the right, as shown, feeling the stretch along the left side of your torso. Keep both hips equally planted on the ball. Turn your head to look up. Hold for 30 seconds, breathing normally. Inhale as you rise and then repeat on the other side.

Triangle.

Stretches your sides, chest, and inner thighs
Tones your legs, arms, and torso
Beginner yoga students often allow their top shoulders to collapse downward in the Triangle, reducing the stretch along the sides of their torso. Using the ball, beginners can easily move into the pose.
A. Stand with your feet about 3 feet apart. Place the ball underneath your right thigh. Turn your right foot out 90 degrees and slide your left heel back slightly. Extend your arms from your shoulders.
B. Exhale as you bend to the right, sliding your right hand down your leg as you bend. Extend your left hand toward the ceiling and slightly behind your torso. Turn your head to look up toward the ceiling. Hold for 30 seconds, breathing normally. Inhale as you rise and then repeat on the other side.

Balancing Stick.

Improves balance and coordination
Tones your abdomen, back, waistline, and legs
The Balancing Stick ranks as one of the more challenging postures in yoga. Adding the ball as a prop will help you to hold the posture longer and bring your body into proper alignment.

A. Stand with the ball about 2 feet in front of you. Exhale as you bend forward from your hips, placing your hands against the ball. Raise and extend your left leg.
B. Lift and extend your right arm. Reach out through your right fingertips and left toes to lengthen your spine. Keep your tummy firm as you balance, breathing normally. Keep your head in a neutral position, with your gaze at the floor. Hold for 30 seconds, breathing normally, and then release and repeat on the other side.

Warrior.

Tones your thighs
Strengthens your core
Stretches your chest, hips, groin, abs, and shoulders

Many people allow their torsos to collapse forward in the Warrior pose. Holding the ball overhead will help you keep your torso upright and your chest open, allowing you to feel a deeper stretch in the front of your hips, your abdomen, and your chest.

A. Stand with your feet under your hips. Hold the ball overhead. Exhale as you step forward with your left leg. Inhale and lift your right heel and move it inward so that your rear foot is at a 45-degree angle.

B. Exhale as you bend your left leg and sink into a deep lunge, as shown. Keep your upper arms in line with your head and reach up and into the ball, as if you were Atlas holding up the world. Hold for 30 seconds, breathing normally. Inhale as you rise to the starting position and then repeat on the other side.

Pose of the Dancer.

Firms and flattens your lower belly
Tones your inner thighs
Improves your balance
Strengthens and tones your legs
Improves core strengthp
The ball will help you to gain your balance in this challenging posture.
Stand with the ball about 2 feet in front of you. Place your right palm against the top of the ball. Shift your body weight over your right foot. Exhale as you lift your left foot in toward your buttocks and grasp your left ankle with your left hand. Inhale as you reach back through your left leg, deepening the posture. Hold for 30 seconds, breathing normally, and then release and repeat on the other side.