STRETCH & STRENGTHEN

How does my morning routine affect my physical and mental health?

Many people wake up and check news, emails and their social media apps. I have to admit, I was one of those people, too. And sometimes I still find myself answering messages before I start my morning routine.

What's your situation?
Do you start with a relaxed morning routine or are you at war with your alarm clock every morning before you struggle out of bed and then everything is under increased time pressure?

In today's LIVE Pilates workout, one of the exercises I want to show you is something you can incorporate into your morning routine.

From my own experience, I know that a deliberate morning routine

• sets you on course for a successful day,
• gives you the structure you need to achieve targeted intentions for the day,
• helps you to set the focus
• as well as actively positively influences the stress level.

However you design your morning routine, design it so that it fits for YOU. That it is coherent for YOU and does not become a MUST, but gives you more and more pleasure.

Here are a few of my tips that can help you in your endeavor:

SILENCE IN THE MORNING
When you wake up in the morning, stay in silence for a few minutes. These minutes of silence are very valuable. Especially for your brain.

EXERCISE: Direct your focus to your "Third Eye", which you find in the middle between your eyebrows. It is also called the mind's eye or the eye of consciousness. Observe how this inner gaze affects your consciousness. 2-3 minutes are quite sufficient.

CONSCIOUS BREATHS
Conscious breathing exercises in the morning help to start the day more clearly and calmly. Ideally, these should be performed with the window open.

EXERCISE: Consciously take 7-14 breaths into the abdomen. Notice how it gently expands with the inhalation. On the exhalation let the air flow out relaxed and a little longer.
If you have more time, then I recommend the 4-7-8 breathing. I'll show you how it works in today's LIVE training.
You can do these breathing exercises while still lying in bed.

DRINKING WATER
Be aware that you lose a lot of fluid overnight. This fluid loss should be compensated for first thing in the morning. Ayurveda recommends warm water. I personally like to add a little honey and lemon.

COLD WATER APPLICATIONS
Another morning ritual of many people is the cold water shower. It brings a lot of benefits like: Strengthening the immune system, increasing willpower, reducing depressive mood, stimulating the metabolism, beautifying the skin and activating the vagus nerve.

EXERCISE for beginners: Splash the face with cold water 10 times already works wonders.
Lower leg cold shower and then slowly increase from week to week.

EXERCISE for advanced students: Always start with the legs and try to stay on each part of the body (legs, abdomen, buttocks, arms, chest, back) for at least 10 seconds. Your face will also enjoy a cold water shower.

MOVEMENT
Less is more. A few exercises from Pilates, stretching or just some squats in the fresh air. Whatever you enjoy. Exercise in the morning gives you a good feeling throughout the day that you have done something active for your body.

STEP BY STEP
All these valuable tips won't do you any good if you don't take the necessary time for them. And you should slowly increase this extra time in the morning.

EXERCISE: Start the day 5-10 minutes earlier and do this for 3-5 weeks. Soon you will notice that it is quite easy for you to get up earlier. Also observe which time window best supports your natural biorhythm.

After some time you will notice that you no longer want to leave the house without your morning rituals, how your vitality and performance increases and you ultimately gain more quality of life. No matter what age, stage of life or rhythm of life you are.

Our agenda for this Pilates class:

Part 1: Approx. 10 minutes
Breath Flow - wake up, feel, activate

Part 2: Approx. 10 minutes
Relaxed lumbar spine, open chest

Part 3: Approx. 30 minutes
Centering and Strengthening via Pilates & Fascia Training

Part 4: Approx. 10 minutes
Silence relaxation

Here is my recommendation, what you should always have ready for training:

• Training mat
• Towel
• A small cushion
• Yoga blocks
• Massage ball
• Flex tape

Preparation for the Pilates lesson:

• Ventilate the room before training.
• Prepare a cup of tea.
• Create a positive atmosphere in the room - e.g. candle, good scent, fine background music.
• Move cell phone, laptop, TV out of sight, hearing and reach.