Yoga Morning Poses
Starting your day with yoga practice will surely make you feel fresher and more energized, therefore we will give you the best 10 yoga morning poses to start the day.
Yoga practice is much more than a regular type of exercise for your body.
The word yoga itself refers to the union of the mind, body and spirit, and by practicing it – you ‘ll reach other inner spiritual level you’ve never experienced before.
And you know what?
A morning yoga practice is a great way to get energized for the day ahead.
There are so many yoga asanas out there, and it can be quite difficult to figure out which yoga poses you should do every day.
But, don’t worry.
We’ve got you covered!
Start The Day Fresh With These 10 Yoga Morning Poses
Doing a few light stretches in the morning is good to set a more mindful tone for your whole day ahead, or decompress after a hard working day.
Either way, these poses have a little something for every part of your body.
If you want to master each pose, you should know it takes much dedication, commitment and strength.
The only way to improve them is if you try to practice each one of them for just a few minutes every day.
Be persistent and try to include these 10 yoga morning poses in your daily routine, and feel its almost instant benefits.
This is a pain relieving stretch and it will do you much good.
It will stretch your chest, neck and spine, while calming your brain and alleviating stress. With a little help from a yoga partner, a modified bridge may help relieve menopause symptoms as well.
- Extends the thoracic spine
- Lengthens the hip flexors
- Strengthens the legs
- Opens the shoulders and chest
- Tones the upper-back muscles
- Calms the brain and eases anxiety
- Neck issues
- Lower-back sensitivity
- Some shoulder injuries
2.Downward Facing Dog
Downward Facing Dog is a basic component of any yoga routine.
It can be quite challenging, but it provides pain relief benefits, as well as a deep stretch to get you ready for the day.
Perfecting the Downward Dog takes time, but maintaining proper posture and positioning will help your progress.
Paying attention to how you feel in this position is essential for avoiding injury. This move works on your back discomfort, but it also serves to stretch your hamstrings.
Practicing Downward Dog will warm, strengthen and stretch the entire body.
You can use it as a transitional pose (between other poses), or as a full-body stretch on its own.
Try a few rounds of Downward Dog during your day to increase blood flow and energy, while calming your mind.
As you practice, you’ll improve your position and you’ll achieve the perfect Downward Dog.
Mountain Pose is a basic move that you’ll need to master before moving to any other complex poses.
Balancing your weight evenly and using your core muscles to maintain posture, helps you get the most out of this pose.
Keep your shoulders parallel to your pelvis and remember to breathe.
This pose can increase awareness as you breathe and embrace the serenity of the moment.
There are few contraindications to this pose in case you suffer from:
- Low blood pressure
Child’s Pose stretches your lower back, hips, thighs, knees, and ankles. It’s a resting pose, so will help you to relax between other poses.
This resting position also increases blood circulation to your head, so it could help reduce headaches.
Breathing deeply and sinking into the position serves to relax your entire body and stay grounded.
Balasana(child’s pose) is a restful pose that can be sequenced between more challenging asanas.
If you suffer from these conditions reconsider using this pose:
- Knee injury: Avoid Balasana unless you have the supervision of an experienced teacher
With this pose, you can strengthen thigh muscles and feet, increase ankle mobility, as well as stimulating your heart and diaphragm.
Breathe deeply while in the pose, with a timing of 5-10 breaths.
This quick pose doesn’t look too challenging, but achieving the proper posture is important to gain the muscle toning benefits.
It’s quick to practice and doesn’t require a lot of space either.
If you suffer from this, avoid practicing it:
- Low blood pressure
Holding the pose from 30 seconds to one minute – stretches your groin and inner thighs, chest and shoulders.
Vrksasana (tree pose) clarifies just how challenging it can be to stand on one leg. It improves your balance while strengthening a range of leg muscles.
This position poses a challenge in both maintaining form and keeping your resting foot from slipping off your thigh.
If you feel unsecure, balance against a wall for support.
There are certain contraindications to this pose in case you suffer from:
- Low blood pressure
- High blood pressure(don’t raise arms overhead)
It may look easy to you, but this meditative pose is a highly conscious relaxation exercise.
Also named as the “corps” pose, Savasana requires focus and intentional breathing.
This pose helps you feel grounded and more relaxed at the end of the yoga session.
It might feel silly to you at first, but once you fully immerse yourself in the exercise, you’ll understand why it is recommend as daily exercise.
Each pose has its contraindications and cautions to be considered, and if you have any of these issues, consult your yoga trainer before doing any of them.
- Back injury or discomfort: Do this pose with your knees bent and your feet on the floor, hip-distance apart. Either bind the thighs parallel to each other with a strap (taking care not to position the heels too close to the buttocks), or support the bent knees on a bolster.
- Pregnancy: Raise your head and chest on a bolster
Locust Pose, or Salbhasana, is a backbend that manages back pain and stretches tense muscles. Lie on the floor on your stomach and lift your arms and legs up parallel to the floor.
Salabhasana or Locust Pose effectively preps beginners for deeper back-bends, strengthening the back of the torso, legs and arms.
Modifications help make the exercise accessible to all skill levels.You can look forward, or look toward the ground if you’re having trouble relaxing your neck muscles.
You can also add a towel between your hips and your yoga mat for cushioning for sensitive hips.
Try to hold the pose for a few breaths, but don’t feel bad if it takes a few tries before you succeed!
There are few contraindications to consider:
- Serious back injury
- Students with neck injuries should keep their head in a neutral position by looking down at the floor
- They might also support the forehead on a thickly folded blanket
9.Viparita Carani (Legs up the wall)
This mild inversion also goes by the name Viparita Karani and helps renew your energy. It’s accessible for all skill levels and gives the benefits of inversion without complicated headstands.
While it’s not a challenging physical pose, this legs up exercise reduces stress and can help with tired leg muscles or edema in the legs or feet.
Hold the pose for a minute or two, or aim for longer.
Ideally, you should hold the pose for 10 or 15 minutes, but you can shorten that length of time if it’s challenging at first.
There are few to consider:
- Should be avoided during menstruation
- If you have serious eye problems, such as glaucoma
- Serious neck and back problems
- Digestive problem
- High and low blood pressure
- Mild depression
- Respiratory ailments
- Urinary disorder
- Varicose veins
- Menstrual cramps
- Premenstrual syndrome
Even if you still want to do it regardless of your serious neck or back problems, perform this pose only under supervision of an experienced teacher.
If your feet begin to tingle during this pose, bend your knees, touch your soles together, and slide the outer edges of your feet down the wall, bringing your heels close to your pelvis.
10. Warrior I Pose
Warrior I Pose is an invigorating pose for beginners and experts, and should hold a place in your daily routine for its promotion of flexibility.
While this is the basic pose, there are increasingly complex versions too.
This position gives strength, focus, confidence and courage like its namesake the warrior.
There are few contraindications to consider:
- High blood pressure
- Heart problems
- Students with shoulder problems should keep their raised arms parallel (or slightly wider than parallel) to each other.
- Students with neck problems should keep their head in a neutral position and not look up at the hands.
These yoga morning poses include some of the basic postures as foundation for more challenging yoga asanas.
As with most yoga positions, modifications can make each asana accessible to the beginner so that you can fully experience the pose.
In time, when you master yoga morning poses, you’re well on your way to building a fulfilling practice.
We hope that we have waken up your curiosity, and you’ll start considering to incorporate these yoga morning poses into your daily routine.
Source: Yoga Journal
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