Do you often feel tired during the day? Do you wake up every morning feeling dull and down? In this fast-paced world, we are so bogged down by work, that we don’t have enough time to workout or do much.
And hence, yoga is one of the best ways of keeping the body fit, the mind relaxed and energetic. Performing yogic exercises will not only help you get that much needed physical activity, but will also help you make an energetic start to your day (1).
So if you are wondering how to start yoga in the morning, this post has you covered!
Let’s have a look at the 10 Effective Morning Yoga Exercises:
1. Cat-Cow Pose (Bidalasana):
This pose is one of the most popular yoga poses. It helps stretch the back and the spine. Celebrated yoga instructor Jacqueline Corso says; “This yoga position opens the whole spine.”
- To perform the cat-cow pose, get down on all fours.
- While fixing your gaze on the ceiling, lower your back towards the floor when you inhale.
- While looking down at your stomach arch your back like a scared cat and exhale.
- Repeat the move thrice and hold for 10-15 seconds each time.
[ Read: Does Morning Yoga Help You Lose Weight ]
2. Triangle Pose (Trikonasana):
The triangle pose or the Trikonasana is another important early morning yoga routine.
- Stand with your feet apart. The right foot needs to face away from the body, while the heel should be aligned with the center arch of the other foot.
- Keeping your arms parallel to the ground, stretch to the right side, ensuring that your legs remain straight.
- At full stretch, pivot the arms to align in one line. Once you are comfortable and have balance, fix your guys to the top thumb. Hold the pose for 10 seconds and repeat (2).
3. Downward Dog Pose (Adho Mukha Svanasana):
This is one of the most popular morning yoga exercises.
- To perform this asana, keep your palms a little over shoulder-width apart, tuck your toes in and raise your hips.
- The chest moves back along with the thighs.
- Keeping the knees bent, begin walking down one heel at a time. Keeping the hips high is more important than keeping the sole grounded.
- Take another 5 -10 breaths here. Hold this pose for around 10-17 seconds. Repeat (3).
4. Standing Forward Bend Pose (Uttanasana):
This is another popular morning pose that can be extremely beneficial.
- Keep your knees bent, reach over stomach and try and hold the back of both knees.
- If you don’t feel any tension with the knees bent, try straightening your legs. Hold this pose for about 5-10 seconds. Repeat (4).
5. Child’s Pose (Balasana):
The child’s pose or the balasana is another effective morning yoga pose. And this by far is also the simplest!
- Begin from a kneeling position and tuck your chest into your thighs and keep the forehead on the ground.
- Keep your arms straight at the body’s side.
- Take a few slow, full breaths. Hold this pose for around 10-15 seconds. Repeat (5).
6. Tree Pose (Vriksasana):
One of the few morning asanas that are performed while standing, the vriksasana is designed to improve balance, increase leg strength and give you an energetic start to your day.
- Stand on one leg and hold the position for 20 to 60 seconds to stretch the spine (6).
7. Camel Pose (Ustrasana):
The camel pose is a difficult pose as it involves bending backward. More view it skeptically and think it causes lower back issues, when this pose is designed to strengthen the back muscles.
- Kneeling down, bend backward.
- Catch your heels with your hands and stay that way for at-least a minute (7).
8. Bow Pose (Dhanurasana):
Dhanurasana is another popular yoga morning sequence to perform, the bow pose helps tone the back, the abdomen, and improves body flexibility.
- Lie flat on the floor with your face facing down.
- Pull your hands backward, raise your legs upwards, and catch your heels with your hands.
- Stay in the position for 10-15 seconds before you release (8).
9. Pigeon Pose (Kapotasana):
The pigeon pose or kapotasana is an asana that helps improve chest strength and increase hip flexibility, concentrating on those tight hip flexors.
- Kneel down.
- Bend backward till your elbows touch the ground. Your forearms should be facing towards you such that you can touch your toes with your fingers (9).
[ Read: Right Time To Practise Yoga ]
10. Corpse Pose (Shavasana):
As you perform these asanas, you will feel energized, yet physically tired at the same time. The corpse pose is designed to renew all that lost energy, and it is the best ending to any yogic routine.
- Lie down with your arms by the side, with the palms facing upward. Hold the position for around 15-20 minutes (10).
So, what are you waiting for? Include these effective morning yoga workouts in your routine to get an energetic start to your day. And do share your experiences with us in the comments section below!
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