5 Effective Morning Yoga Poses to Incorporate into Your Routine

Engaging in morning yoga offers a multitude of physical and mental advantages. Firstly, it enhances flexibility and strength, promoting better posture and reducing the risk of injury throughout the day. Additionally, the controlled breathing and mindfulness practiced in yoga help alleviate stress, boost concentration, and enhance overall mental clarity. Morning yoga also kickstarts metabolism and digestion, leading to improved energy levels and weight management. Moreover, it sets a positive tone for the day, fostering a sense of accomplishment and heightened self-awareness. This holistic approach to well-being not only improves physical fitness but also cultivates a peaceful and balanced mindset to tackle daily challenges effectively.

Note: Please avoid performing these yoga poses during pregnancy or consult with doctor before performing these.

1) Tadasana / Mountain pose

  • Stand up straight with a 2-inch gap between your feet.
  • Take a deep breath and lift your arms in front of you, making them level with your shoulders.
  • Hold your hands together, and gently twist your wrists outward.
  • Breathe in again and raise your hands above your head.
  • At the same time, lift your heels off the ground and balance on your toes.
  • Stay in this position for 20 to 30 seconds, or as long as you feel comfortable.
  • Slowly lower your heels back down.
  • Breathe out and let go of your hands' grip.
  • Lower your arms and return to the starting position.

2) Cat pose / Marjaryasana
  • Get down on your hands and knees, like a cat. Make sure your shoulders are over your wrists, and your hips are over your knees. Balance your weight evenly on your hands and knees.
  • Start with your back in a straight line. Look at a spot in front of you.
  • Breathe in and let your belly move toward the floor. Lift your chin and tilt your head back, like a cat stretching. Also, point your tailbone up.
  • Then breathe out and pull your belly button in towards your spine. Put your chin on your chest and look at your nose. Round your back, like a cat arching.
  • Do this as many times as you want, trying to make it a smooth movement that stretches and relaxes your spine.

3) Vajrasana
  • To begin, start by kneeling on the floor. You might want to use a yoga mat for extra comfort.
  • Bring your knees and ankles together while aligning your feet with your legs. Make sure the soles of your feet face upward, with your big toes touching.
  • As you exhale, gently lower your buttocks onto your heels, letting your thighs rest on your calves. Make minor adjustments to your pelvis to find a comfortable position.
  • Take slow, deep breaths as you straighten your spine and sit up straight. Use your head to guide your body upward, and press your tailbone toward the floor for stability.
  • Straighten your head, look forward with your chin level, and place your hands, palms down, on your thighs, keeping your arms relaxed.

4) Cobra pose / Bhujangasana
  • Lie flat on your stomach, in a relaxation pose. Cross your arms in front of you to create a headrest.
  • Bring your legs together and rest your forehead on the ground. Bend your arms at the elbows and place your palms close to your shoulders.
  • Lift your elbows slightly as you take a deep breath. Raise your forehead and extend your chin forward. Slowly lift your upper body off the floor, keeping your abdomen on the ground.
  • Imagine a snake raising its head and feel your spine stretching. Hold this position briefly.
  • Gently return to a flat position on the floor, keeping your head up until your entire body is back down.

5) Childs Pose / Balasana
  • Take a seated position with your heels positioned beneath you, allowing your knees to naturally separate to align with the width of your yoga mat. Gently lower your head toward the floor.
  • Your arms have several options: extend them forward, place them at your sides, or position your hands beneath your forehead.
  • Engage in deliberate, deep inhalation, directing your breath toward the lower lumbar region.
  • Maintain this restorative posture for a variable duration, ranging from 30 seconds to several minutes, depending on individual preference.
  • For come out of the pose, exhale deliberately and ascend in a sequential, vertebral manner, or return to an upright seated position with an erect spinal alignment.


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