Yoga isn’t just a way to stretch and strengthen your body, it’s also a great way to leave the stress of the day behind. If you’re looking for a good yoga routine to help get your day started, this article has all the tips you need!
Introduction
If you’re like most people, you spend your mornings glued to your phone or Email. But what if there was an exercise that could help you get more done, and feel better too? Yoga is one of the best ways to improve your mental and physical health.
To start your day off right, here’s a yoga routine that will move you in all the ways you need!
The Setup:
1. Start in downward facing dog pose with both feet flat on the floor and arms extended out to the side.
2. Inhale and press down into the heels of your hands, extending your spine up towards the sky.
3. Exhale and let your shoulders drop away from your ears, feeling as though you are reaching for the ground with your hands.
4. Stay here for 1-2 minutes before moving onto the following poses.
Downward Facing Dog: Downward facing dog is a great starting point for this sequence because it tones the entire body while providing stability in the pose. As you become more flexible and experienced with yoga, you can experiment with other poses that work specifically for your body type and alignment needs!
The Benefits of Morning Yoga
If you’re like most people, you probably don’t think of yoga as a morning activity. But there are plenty of benefits to getting yoga in the morning, starting with an improved mood and increased energy. Here are five reasons why you should start practicing yoga in the morning:
1. Morning yoga can improve your mood. As your body and mind wake up, your mood is naturally improved. If you’re feeling down or stressed in the morning, a good yoga routine can help lift your spirits and provide some relaxation.
2. Morning yoga can increase your energy level. Many people feel more energetic after a good morning workout, but what about when you don’t have time for a workout? Yoga provides the same boost of energy without any additional strain.
3. Morning yoga can help reduce stress headaches. Headaches are one of the most common symptoms of stress, and they’re also one of the most difficult to treat. Yoga can help reduce your stress levels and prevent headaches from occurring in the first place.
4. Morning yoga can improve your posture and alignment. Poor posture is one of the leading causes of chronic pain, so it’s important to pay attention to how you stand and move throughout the day.
Yoga Equipment and What You Need
There is no one-size-fits-all when it comes to yoga equipment, but most people need the following items to get started:
-Mat or rug
-Stool
-Yoga blocks
-Rings or straps
-Bowl or container of water
Once you have your equipment, there are a few basic poses you should be able to do. Try these starting points and experiment with adding more challenging poses as you become more comfortable.
1. Downward Dog: Place your hands on the floor beside your hips, then press down into the palms and lift your torso and head up towards the sky. Keep your back straight and your abs tight. Hold for 5 to 10 breaths.
2. Cat/Cow: Start in Triangle pose (a three-quarter pose with feet together, shoulders wide apart, and chin tucked) with arms stretched out in front of you and palms facing each other. Now tilt your torso to one side so that your shoulder blades move towards each other. Hold for 5 to 10 breaths before reversing the motion.
3. Child’s Pose: Lie on your back with legs bent and feet flat on the ground, chest pulled toward the ground, and arms by your side. Relax the legs and feet, and let your upper body hang down toward the floor. Keep your head in a neutral position; don’t pull it toward the pubic bone. Let yourself sink into the floor. Hold for 5 to 10 breaths.
4. Cobra Pose: Lie on your stomach with arms underneath you, palms facing upward and thumbs pointing out at right angles to your spine (or clasp your hands together behind you), and lift up one leg straight up in the air at a 90 degree angle towards your head. Hold for 5 to 10 breaths before lowering the leg once again to starting position or switching sides.(The first five posture series are from Yoga Journal’s Yoga for Beginners class.)
How Many Time Should I Do It?
If you’re looking for a quick and easy yoga routine that will help you move in all the ways you need, this morning sequence is a great option. Aim to do each pose for about 30 seconds, with a few minutes of rest in between.
This sequence targets your entire body, from your head to your toes. It’s also perfect if you want to start the day off with some gentle movement. If you’re new to yoga, these poses may be challenging at first, but with practice, you’ll be able to hold them for longer periods of time.
Start by lying down on your back and placing your feet flat on the ground. Spread your legs wide and press your heels into the ground. Bring your left arm up and extend it towards the sky, while keeping your right leg stationary. Hold this position for 1 minute. Switch sides and repeat the pose for 1 minute.
Next, raise your torso off the ground and place both hands on your chest. Inhale deeply and lift both legs up towards the sky, extending them as high as possible (without letting them touch). Hold this position for 2 seconds before lowering them back to the ground. Repeat this pose 3 more times.
Beginners and Advanced Versions of Morning Yoga Routines
If you’re new to morning yoga, or you’ve been practicing for a while and feel like you could use a refresher, there are plenty of beginner-friendly and advanced versions of yoga routines to choose from. Here are five beginner-friendly morning yoga routines that will move your body in all the ways you need:
1. The Sun Salutation: This sequence is perfect for beginners because it’s simple and incorporates basic poses that work your whole body. Start by standing with feet hip-width apart, arms by your sides, and palms facing forward. Inhale deeply and slowly fold your left leg into Crescent pose, then slowly unfold your leg and extend it out in front of you. Bend your right knee and place your foot on top of the left ankle, then switch legs. Stay in the pose for 3–5 breaths, then repeat on the other side.
2. The Warrior III: This flow sequence is more challenging than the Sun Salutation, but it’s still accessible for beginners. Begin by lying down on your back with legs bent at the knees and feet flat on the floor. Place hands beside your head with fingers spread wide, then lift your head and chest off the floor without using your arms. Inhale, arch your back and round your spine to reach back for the sky, then exhale and fold forward over your hands. Hold for 3–5 breaths, then switch sides.
