Yoga in the morning can boost blood circulation and make your body and energy more energetic. Practicing yoga in the morning also allows you to benefit from the fresh morning air, which is essential for a stress-free brain.
After a quick 10-minute yoga session, you'll feel energized, a state to maintain throughout the day. 14 yoga poses are recommended today. They will awaken your body and mind and leave you energized to face the day with a positive mindset.
Yoga tips for morning exercises
- Warm up. Start slowly, and you can incorporate one or two energy breathing techniques into your daily routine, such as bhramari (buzzing breathing) or ujjayi (ujayi breathing).
- When doing asanas, pay attention to steady, deep, long, and slow breathing.
- Empty your stomach and empty your stool before practicing. Drink a glass of warm water to stay hydrated.
Recommended yoga movements for the morning:
1. Mountain Pose
Benefits: Improves posture, strengthens core muscles, strengthens the back, hips and legs.
Mountain Pose is similar to a meditation pose that promotes rooting. In this asana, your entire body is actively producing energy to move the muscles throughout your body. This pose gives you the opportunity to look inward and increase body awareness. Physically, it lengthens your spine and strengthens the ankles, knees and feet while regulating the abdominal muscles.
2. Stand and bend forward
Benefits: Relieves back stiffness and neck tension, increases hip flexibility, stretches hamstrings and calves.
Asanas can relieve tension and stiffness in your back muscles. It stretches the pelvic area, where a lot of emotional and physical stress accumulates. Asana also massages your abdominal organs, stretches your hamstrings, and lengthens your spine. Opens the chest cavity and promotes blood flow to the head.
3. Cat/cow pose
Benefits: Strengthens the spine, improves posture and balance, releases tension in the neck and upper back.
This is a must-do for morning exercises, and it works your spine. The cat/cow up and down movement promotes blood circulation while also strengthening the balance of the back and body.
4. Downward facing dog
Benefits: Lengthens the spine, strengthens hands, wrists and fingers, improves blood circulation
Practicing Dog Pose in the morning will rejuvenate the body and leave you feeling refreshed. Downward Facing Dog strengthens your arms and legs while stretching your shoulders, hamstrings, calves, and feet. Your glutes, lower back, and spine are also well stretched and worked.
5. Warrior I
Benefits: Strengthens the legs and upper arms, stretches the muscles around the hips
Your mind will be focused when doing Warrior 1 Asana, this asana strengthens the legs and opens the hips and chest. It also strengthens the core while stretching the hamstrings and quadriceps.
6. Cobra pose
Benefits: Stimulates the abdominal organs, opens the ribcage
Cobra pose puts gentle pressure on the abdomen and pelvis. will boost your digestion. Backbend also promotes the secretion of hormones and chemicals that are beneficial to the body. When the muscles of the back, neck, and spine are stretched sufficiently, residual discomfort or stress is relieved.
7. Sit and bend forward
Benefits: Stretches the spine, shoulders and hamstrings and improves flexibility
The asana dispels the contractions that have formed overnight or even the day before. In this asana, the stomach and pelvic area are exercised and massaged, which is very beneficial for promoting digestion.
8. Standing side bends
Benefits: Lengthens the spine, increases flexibility and range of motion, and strengthens the core
This is a variation of Mountain Pose where the target is the entire side of your body. This can be used as a warm-up exercise before you start your morning workout to relax tense muscles.
9. Half split
Benefits: Improves hip movement, lengthens the spine, helps calm the mind
Doing a half-split exercise in the morning strengthens the lower body and hips, keeping the excitement by eliminating kinks and stiffness.
10. Baby pose
Benefits: Increases blood circulation to the head, stretches the spine, thighs, hips and ankles.
This is an excellent pose to relax your upper body. It also gently stretches and relaxes the chest, back, hips and shoulders.
11. Happy Baby Pose
Benefits: Stretches hamstrings, lowers heart rate, relieves back pain
In this asana, your abdominal organs and excretory organs are squeezed, which promotes digestion and bowel movements in the morning. In this asana, you can move left and right, and your back can also be massaged.
12. Supine spinal torsion
Benefits: Relieves lower back pain, opens shoulders, massages abdominal organs
This asana is a great stretching exercise in itself. Your lower back gets full attention, and turning to one side at a time improves the flexibility of your spine while relaxing your lower back muscles.
13. Knee to chest pose
Benefits: Increases flexibility in the hamstrings, stretches the hips and glutes
Doing this asana is an excellent way to stimulate the abdominal and pelvic organs. This will help to activate digestion. Bending your legs towards your chest strengthens your knees, stretches your thighs, and improves your overall flexibility in your legs. It's also a great way to stretch your lower back.
14. Bridge up and down movement
Benefits: Restores tired legs, promotes digestion, opens the chest, heart and hip flexors
Practicing this variation of the bridge pose will help to stretch the psoas muscle (the muscles that connect the lower back and upper thighs from the side) as well as strengthen it. It also stretches your lower and middle back, strengthens your knees, and stretches your thighs and glutes.
Doing yoga in the morning can be energizing. This will energize you and is an excellent way to awaken your body and mind. Practicing these poses will leave you feeling refreshed throughout the day.