What are you doing with the first 30min of your day?

Hitting the snooze button?
Wandering around the house like a zombie?
Stressing late for work with no set morning routine?

Get your ZEN* on by preparing your body, spine and mind for the day a head!

* "Defining Zen (禅) is like trying to describe the taste of honey to someone who has never tasted it before. You can try to explain the texture and scent of honey, or you can try to compare and correlate it with similar foods. However, honey is honey! As long as you have not tasted it, you are in the illusion of what honey is."

ZEN NUMBER ONE : 0-10 min

Water!

500-1000ml of water, 1000-2000mg of Vitamin C and the juice of one squeezed lemon.

Why?

Water first thing in the morning helps flush out toxins by purifying your colon. Which helps nutrients to be absorbed more easily.
Hydrates you; You've been without water for eight hours! Which helps your brain and kidney function.

Vitamin C?

A water-soluble vitamin and powerful antioxidant, it's involved in many body functions, including formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage,bones, and teeth.

Lemon Juice?

All the benefits of Vitamin C and more.
Flavor your water naturally.

ZEN NUMBER TWO : 10-20 min

Movement!

Spine health = Brain health.

An unhealthy spine-brain connection can lead to almost any disorder of the brain or body. Fortunately, the spine-brain connection can be enhanced by this simple movement.

CAT/COW!

Work up to six minutes.

But, on your first day start out with two minutes and add a minute on every morning.

On the fifth day of your new 30 min morning routine you'll be moving cat/cow for a full six minutes.

Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward.
Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling.
Broaden across your shoulder blades and draw your shoulders away from your ears.
Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.
Release the crown of your head toward the floor, but don't force your chin to your chest.
Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.

ZEN NUMBER THREE : 20-30 min

Breathing!

We breath everyday, but do we breathing consciously and controlled?

"Box Breathing" provides many benefits:

Stimulates brain growth
Improves HRV (Heart Rate Variability)
Lowers stress levels
Reduces anxiety
Lowers blood pressure
Improves sleep
Balances the left and right hemispheres of the brain

Perform Box Breathing for 5-10min.

Lie down on your back in a comfortable place free of any kind of distraction.
Put your hands on your abdomen (to feel your way through the exercise) and try relax your muscles.
Inhale deeply through your nose, expanding your abdomen and filling your lungs with air. Count slowly to five while you inhale.
Hold your breath and count to five.
Exhale slowly through your mouth and empty your lungs of air. Again, count slpwly for five.
Hold with no air in your lungs for a count of five.

Have a powerful day with a powerful morning!

Yeah, it's going to be a GREAT DAY!