Try out this short routine to start day

Greet morning with breathing, stretching

Greet morning with breathing, stretching

Sometimes you don't have time to get in a full yoga practice. Or maybe you don't have one at all. Either way is fine. But as we get older, our joints and backs and knees and things start to ache, often beginning as soon as we get out of bed and worsening throughout the day. Especially if you spend a lot of time at a desk. Then the hamstrings and back can get to you.

Mornings are the worst. I know that I like to get my practice in early so my body can feel good throughout the day. It isn't always easy, as I am notoriously NOT a morning person. I remember, even in high school, stumbling down the stairs, knowing that my mom had been up for hours (early risers get on my nerves), and I couldn't even speak to her until I had poured my first cup of coffee. She was used to this. In grade school, she would torment me by singing a "good morning to you" song until I found refuge in the shower. It was a semi-cruel, yet remarkably successful, way to get me out of bed.

If I know I won't be able to get in my yoga or t'ai chi or kung fu or karate until later in the day, I try some simple breathing and stretches to get my blood pumping (while the coffee is brewing, of course).

For us nonmorning people, a good way to get the blood pumping without getting out of bed is by sitting up and doing a little fire-breathing (not to be confused with "dragon breath," a condition we all wake up with). It is a simple technique. First, take a few deep, long breaths. Then inhale as deeply as you can, and, through your nose, exhale in short bursts. Try 10 short bursts at first, and work your way up. You may find that you run out of air. After a little practice, there will be an involuntary inhale that will happen immediately after each burst of exhale. Make sure you don't get out of breath. Take a few breaks in between sets.

Then, get on the floor, on your hands and knees. Sometimes this is the only way I feel I can make it to the coffeemaker. From all fours, lift your right arm and left leg as you inhale, and place them down as you exhale. On your next inhale, do the opposite arm and leg. Go as quickly as you want to, but make sure you take your breathing with you. Inhales lift, exhales release. The faster you go, the more your blood gets moving, but try not to lose form. Reach forward with fingertips and back with toes. This will warm up your arms, quads, hamstrings, glutes, and lower and upper back, strengthening them at the same time.

Then bring your right foot forward into a lunge. You can keep your back knee on the floor if you want to. Lean into the lunge to bring a stretch to the quadriceps of your left leg, the hamstrings of your right leg and probably your hip flexors all around. After 10 long, steady breaths or so, switch legs.

Grab a belt and lie down on your back. Put the center of the belt at the arch of your foot and extend your right foot straight up toward the ceiling. Keep both shoulder blades on the floor. You can draw your toes closer to your nose to bring a stretch all down the back of your leg, but make sure your shoulders stay down. Try not to let your back arch at all. And, of course, switch legs after 10 or so breaths.

Draw both knees into your chest and stretch out your lower back. If you want to take it a little further, keep your knees into your chest, but move your lower legs so your calves are perpendicular to the floor and your feet at flat to the ceiling. Grab onto your feet and roll a little bit on your back. This is called the "happy baby" or "dead bug" pose. You'll understand when you're in it.

Sit up and try to sit comfortably still for a minute or so, letting the stretches and breathing sink in. You have beautifully prepared yourself for a busy day.

Now you can make a run for the coffeemaker.

Suzanne Gannon is a yoga instructor in the Charleston area. Reach her at suzygannonyoga@yahoo.com.