Why You Gotta Stretch First Thing in the Morning
Have you ever met an angry yoga teacher?
Let me explain the question.
If you've followed me this far, we've explored the significance of staying present and not letting our thoughts overwhelm us. Sadness results from thinking about the past. Anxiety results from thinking about the future. Bliss, peace, nirvana — these are all felt in a state of presence, or no mind, or without thought. We've also discussed the connection between our mind and body, and how we can influence our emotional state through our physical actions.
In this post, let’s tie these concepts together in an actionable way that puts us in control of our overactive minds that feed negative emotions.
A Rock Climbing Story
The craziest I’ve ever witnessed my mind behaving is when rock climbing. Being elevated far above the ground and with high exposure (over a steep incline with no objects between you and the ground) will make your mind race. I start to think about the most absurd things that could go wrong. I wonder if when I place my hand on the next hold, there might be a snake waiting for me. Or I wonder what I am supposed to do if my guide falls and I am left perched on the side of a mountain by myself. Though the goal is to relax and preserve energy, these are moments when my body may be at maximum tension. My muscles are contracted to hold myself in position, balanced, or to make the next move.
The Morning Rush: Mind and Body in Tension
In my day to day life, when is my mind most active? When I wake up first thing in the morning. When I first open my eyes, my mind starts racing to remember things that may have happened the day before or to start worrying about what’s coming my way that day. I imagine you have a similar experience each day.
At the same time, there is no point in the day when my body is more tense than when I first wake. My muscles have not stretched or expanded throughout the night. My neck has been contorted into weird positions. My legs have been curled up for hours, longer than they are on most plane rides.
“It has been proved in scientific laboratory experiments that you absolutely cannot feel angry, fearful, anxious, insecure, ‘unsafe’ as long as your muscles remain perfectly relaxed. All these things are, in essence, our own feelings. Tension in muscles is a ‘preparation for action’ or a ‘getting ready to respond.’ Relaxation of muscles brings about ‘mental relaxation,’ or a peaceful ‘relaxed attitude.’ Thus, relaxation is nature’s own tranquilizer, which erects a psychic screen or umbrella between you and the disturbing stimulus.””
The way to calm your mind is to release the tension in your body. This is true at any time, but very important first thing in the morning, when you are at your most tense.
Start each day with a morning stretch to release your physical tension and calm your mind before you interact with the rest of the day.
I do this right when I wake up. I start the coffee maker and spend 5 minutes or so stretching out my muscles, especially my neck, shoulders, and hamstrings.
My standard routine is 3-4 neck rolls in each direction. Then for five breaths each I do:
Forward Fold: Stand tall with feet hip-width apart, hinge at the hips, and lower your upper body toward your legs. Let your hands reach for your feet or the floor, and relax your head and neck.
Cobra: Lie face down with palms on the ground beside your shoulders. As you inhale, press your hands into the floor and lift your chest while keeping your hips and legs on the ground.
Downward Dog: Start on your hands and knees, then lift your hips up and back to form an inverted V shape with your body. Press your palms and heels into the floor.
Child's Pose: Kneel on the floor, sit back on your heels, and stretch your arms forward with your forehead resting on the ground.
Cat and Cow: Move between these two poses to stretch your spine. For Cat, arch your back upward like a cat stretching, and for Cow, arch your back downward and lift your head.
Supine Twist: Lie on your back, bend your knees, and let them fall to one side while keeping your shoulders flat on the ground. This pose can be done on both sides.
Yogi Squat: Squat down with feet wider than hip-width apart, heels on the ground, and hands pressed together in prayer position.
It immediately helps put my mind at ease and sets me on a better course for the day. Then my coffee finishes and have a cup before I meditate. If I fail to stretch, I find meditation is difficult as my mind frantically tries to plan my day.
The morning isn’t the only time the mind races, though for me it is the worst. My mind also is active in the shower or when I am driving. But if I pay attention, my body isn’t relaxed in these situations either. It’s usually contorted and flexed in specific positions to accommodate what I am doing. I also take James Bond showers, and when I switch to cold water my body tenses up.
At the moment I am writing this, I am on an airplane en route to a work trip. I started to feel anxious about my week ahead and then noticed that the uncomfortable seat I am in is causing me to tense my lower back. Focusing on relaxing these muscles relieves anxiety.
How many arguments have you had with your significant other because your body was tense rather than because of something they did? Maybe your husband isn’t an idiot, you just have a crick in your neck. Now who’s the idiot? Hmm? Hmmmmmm?
Things My Younger Self Should Have Known
This brings me to a theme I will be returning to around here. Perhaps you already had the benefit of exposure to this insight during your formative years. But I didn’t. I spent most of my younger years grumpy with very limited flexibility. I learned the power of stretching on my own. Why?
Imagine how valuable it would be if these insights were taught to children from an early age. The value of emotional intelligence to success in personal and professional settings is known. The same principle here applies throughout your day. If you are stressed at work, examine your body for tension, and stretch it out or give yourself a massage in that area. If you are nervous at a party, figure out where you are tensing up and focus on relaxing it.
Cliffs Notes
The mind-body connection is a powerful tool that can lead to a more balanced, peaceful, and successful life. Stretching, particularly as a morning ritual, can help us release physical tension and calm our minds. Set your day on the right course by stretching right when you get up.
The anxiety you feel in the morning isn't solely caused by external influences, but by your body's tension – and you can quickly change that. Let that s*it go.