Yoga in the morning can help you be more flexible, clear your mind, and be ready for the remainder of the day. You don’t have to know a lot of hard poses or sequences to undertake a simple yoga program in the morning. Doing some focused movements and breathing exercises will help you wake up and clear your mind. This is how to prepare your day so that even the busiest mornings go smoothly.
1. Make a plan
Before you start, take a moment to think about what you want to do today. You could say, “I’ll stay calm when things get tough,” or “I’ll pay attention to how I sit.” Setting an intention helps you link your yoga practice to how you feel mentally and emotionally.
2. Relax and take a few deep breaths for two to three minutes.
Find a comfy chair to sit down, close your eyes, and take deep, calm breaths. Inhale through your nose for four counts, hold your breath for two counts, and then exhale through your mouth for six counts. This will help you use your diaphragm to breathe. This slowly wakes up your nervous system and gets your body ready to move.
3. Get your body ready by moving your neck and shoulders around.
A lot of stress builds up in the neck and shoulders at night. Move your head and shoulders back and forth slowly. These little movements help loosen up and get circulation flowing better.
4. Do some easy yoga poses
You don’t have to execute a lot of poses; just a handful will help you stretch and strengthen your body. This is an easy routine that even people who are just starting out can do:
When you do Tadasana, or Mountain Pose, you stand up straight, tense your core, and take a few deep breaths to relax.
To do the Cat-Cow Stretch, get on your hands and knees and bend your back in a circle. This will help your spine relax.
Your back, hamstrings, and calves will all get a good stretch from this pose, Downward Facing Dog. It will also make your arms stronger.
Low Lunge: Step one foot forward and push your hips down to stretch the muscles in your hips.
Sit with your legs straight and reach forward to stretch your back and hamstrings. This is called a seated forward bend.
Take deep breaths and hold each position for 20 to 30 seconds.
5. Add a stance to assist you stay balanced.
Positions that make you work on your balance build up your core muscles and help you focus. This pose is also called Vrikshasana, or Tree Pose. Put the bottom of your other foot on your inner thigh or calf, not your knee, while standing on one leg. Then, put your hands together in front of your chest.
6. Finish with a short meditation (2 minutes)
Finally, lie down in Savasana, which is also known as Corpse Pose. Take a deep breath, relax all your muscles, and close your eyes. Taking a little break from talking could help you stay calm and focused for the rest of the day.
Last-minute advice for your morning yoga class
You might start to feel better after 10 to 15 minutes.
If you practice on an empty stomach, you’ll feel better.
Wear comfortable clothes and utilize a yoga mat.
Five minutes a day is better than working out for an hour once a week.
A short, focused yoga session in the morning can help you become more flexible, give you more energy, and make you feel good for the rest of the day.
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