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Yogayoga for beginners

18 Morning Yoga Stretches and Poses to Start Your Day • Yoga Basics

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There are many reasons to start your day with a morning yoga routine. The morning is a great time to practice yoga poses because it prepares your body and mind for the day ahead. It can also be hard to find time to practice yoga during the day, and at night you might be too tired to do anything. A short series of yoga stretches and poses with mindful deep breaths can keep your body loose and limber, help you release stress and tension, energize your body and calm your mind. To help you get a splendid start to your day, we’ve gathered 18 of the best morning yoga stretches and poses, so you can power your way through the day with peace and productivity.

Tips for practicing morning yoga

  • Start slow and warm up the body with rhythmic movements.
  • Gently work on building up to deeper stretches.
  • Experiment with different asanas to find the best energizing yoga routine for you.
  • A faster paced Vinyasa yoga style of movement will be more energizing.
  • Incorporate a few minutes of energizing pranayama like breath of fire.
  • Be mindful to take slow breaths regardless of the pace of your practice.
  • A regular practice and a minimum 15-minute morning yoga routine is recommended to receive the most benefits of yoga.
  • Place the most energizing asanas at the end of your morning sequence of postures.
  • If you have a hard time waking up, practice morning yoga in bed!

The best morning yoga stretches and poses

We’ve asked several yoga experts for a few of their favorite morning yoga stretches and poses. Practice one or more of these stretches and poses to get up and get moving, and help you start your day feeling refreshed and energized. It’s easy to make yoga work anywhere—all you need is a modest amount of space and a desire to create a healthier body and a more peaceful mind. Choose from a selection of simple poses that you can do at home, or aim to build up to a more strenuous routine. Click on the pose photos for detailed step-by-step instructions.

Mountain Pose / Tadasana

morning yoga pose mountain

Froggett recommends holding the hands in prayer position to encourage “a feeling of faith, acceptance, commitment” and to use the pose as an active meditation to provide “a few minutes to introspect, set an intention for the day ahead, or a chance to let go of something you may have been holding onto overnight. This in turn can leave you feeling energized and prepared for the day ahead, and often with new and creative ideas to take with you into your day with momentum, ease and grace.”

Cat and Cow pose / Marjaryasana and Bitilasana

morning yoga pose cow


Child’s pose / Balasana

morning yoga pose child

Hero pose / Virasana

morning yoga pose hero

Downward Facing Dog pose / Adho Mukha Svanasana

morning yoga pose down dog

Sun Salutation A / Surya Namaskar A

Welcome the warming and energizing nature of the sun as you flow through the movements in the sun salutation sequence. “Surya Namaskar A is a key aspect of Ashtanga Yoga which is typically practiced in the morning before eating,” notes Shiels. “This dynamic sequence is a perfect way to warm up your body, increase flexibility and strength, and leave you feeling energised for the rest of the day.” Use the repetitive nature of the sun salutation to connect with your breath and clear your mind. “A common practice is to repeat the Surya Namaskar 108 times,” says Shiels. ” However, even a few rounds of this wonderful sequence is enough to bring energy into the body, so you can greet the day with positivity and gratitude.”

Cobra pose / Bhujangasana

morning yoga pose cobra

Bhunjangasna exercises and tones the deep muscles of the back that support the spinal column to support good posture. Froggett adds, “backbends have a strong impact on your hormones, secretions and chemicals in your brain which stimulate the body and generate feelings of confidence, strong self-esteem and willpower. An added bonus to this pose is the gentle pressure it puts on the abdomen and pelvis, which kick starts your digestive organs into action. Best done on an empty stomach.”

Low Lunge pose / Anjaneyasana

morning yoga pose low lunge

Camel pose / Ustrasana

morning yoga pose camel

Chair pose / Utkatasana

morning yoga pose chair

Twisted Chair pose / Parivrtta Utkatana

morning yoga pose chair twist

Dancer pose / Natarajasana

morning yoga pose dancer

Warrior II / Virabhadrasana II

morning yoga pose warrior 2

Warrior I / Virabhadrasana I

morning yoga pose warrior 1

Warrior III / Virabhadrasana III

morning yoga pose warrior 3

Triangle pose / Trikonasana

morning yoga pose triangle

Wide-Legged Forward Fold pose / Prasarita Padottanasana

morning yoga pose

Pigeon pose / Eka Pada Rajakapotasana

morning yoga pose pigeon

Bow pose / Dhanurasana

morning yoga pose bow

Seated Spinal Twist pose / Ardha Matsyendrasana

morning yoga pose twist

Seated Forward Fold pose / Paschimottanasana

morning yoga pose forward bend

This posture encourages a feeling of letting go, surrender and release as Froggett explains, “I love how it can help me let go of anything that I might have woken up thinking about and really helps me start the day with a fresh slate. The nature of a forward fold is that it’s hard to do anything but breath and let go, so it’s wonderful for getting you grounded, focused and ready for the day.”

Bridge pose / Setu Bandha Sarvangasana

morning yoga pose bridge

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