Easy morning yoga poses
The news that yoga breathing and yoga poses can do wonders for physical and mental health has spread all over the world. However, it has been long known by people who work hard developing their spiritual world, looking for ways to rejuvenate and become healthier. Yoga teaches about to control the mind and body, live in a balanced and peaceful way, take up life challenges more boldly, helps to discover your own limits and enhances your strong points on a daily basis. Yoga is not a theoretical self-improvement but a practical way to know yourself and engage with the world around you.
Modern life with its crazy rhythm is a tough routine. Often it is difficult to find time for daily training even if you need to do yoga for weight loss as a part of your exercise therapy. However, it is much easier to allocate a couple of minutes for 5 basic yoga poses that can strengthen your health, fill you with energy and put you in a great mood for the whole day. Let it be your morning yoga sequence that brings a sense of harmony to you whenever you do it.
Balasana (Child’s pose)
How to do it: Among a variety of yoga poses, this one is considered one of the most basic and easy to do. There are a few options of this yoga pose. Stand on your knees and bring your feet and knees together. Relax. Then feel free to take your knees as wide as you feel comfortable. If your knees are sensitive, you can put a towel between your upper and lower legs. Put your hips down on your heels and lay forward. Stretch your arms forward and keep on breathing. Feel the length in your side body and rest your forehead on the mat. Use a block underneath your forehead if it does not touch the floor. Relax and stay in this position for up to 10 breaths. Enjoy the massaging effect of your breath.
Benefits: This yoga pose has a positive effect on the nervous system. It helps to relax and get rid of chronic fatigue. This effective yet easy yoga pose will help you wake up faster, as it will accumulate your energy. It helps in grounding your thoughts.
Bidalasana (Cat & Cow Poses)
How to do it: This is an easy yoga pose you can do during your morning yoga routine. It is nice to do it at the beginning of your practice since it opens up the spine. The starting position is on all fours. The shoulders should be over the wrists while the knees should be underneath your hips. Do a cow pose on in-breath: the belly falls down, the shoulders roll back and gaze is directed toward the sky. Then do a cat pose when exhaling: curve the belly, press against the ribs and look in your navel. Hold it for 2-3 seconds. Then repeat it for 10 breaths. There are some variations of this yoga pose when you can add the toes or hover your knees 2 inches above your mat.
Benefits: It reduces pain in the cervical and thoracic areas, massages internal organs, improves the condition of the abdominal organs, positively affects the state of your back and accumulates energy. It also helps you to remain more stress-resistant.
Adho Mukha Svanasana (Downward facing dog pose)
How to do it: It is not an easy yoga pose as the previous two but it is good for stretching your spine.
Put your hands down on the mat, hold your palms underneath the shoulders. Tuck your toes underneath and walk yourself in a type of triangle position when your hips are up. It is not super importantly that you stretch your legs with heels touching the floor. You can stand on your toes and bend your knees a bit and then stretch your legs. Try to hold your weight on the hands and lock your elbows. Try to tuck your head between your elbows to make your back and arms align. Let your head dangle below your heart and direct your tailbone toward the sky. Hold the pose for 15-20 seconds and enjoy the stretch in your legs. Direct your gaze to the back wall.
Benefits: This is one of the balancing yoga poses. It allows the blood to travel to your brain and central nervous system, which is always a good practice. It helps to relieve fatigue and improves skin color due to increased blood flow. This yoga pose promotes better digestion, which is why you may find it among practices of yoga for weight loss. It strengthens the calf muscles and is helpful to people with arthritis. Downward facing dog yoga pose is recommended to people with flat feet disorder.
Uttanasana (Forward fold)
How to do it: This is a nice stretching pose for your morning yoga sequence. Stand on your mat and bring your feet apart. This yoga pose looks like you are trying to reach your toes though there is a trick in doing it. You should not curve and round your spine for the risk of bones & discs compression. You should start bending from your hip creases so that your back stays straight. Pull the chest forward, pull the belly in and start to bend. Give your knees a tiny bend to feel some support. Put your hands on the mat and take as many breaths as you like. To unfold, you can bend your knees and come all the way up.
Benefits: This yoga pose energizes the lower part of your body, “cools down” your brain by stimulating cerebral blood circulation. It helps to eliminate physical fatigue. It positively affects the genitals, pancreas, bladder and spine. The forward fold is also done as a part of yoga for weight loss to reduce appetite.
Trikonasana (Extended triangle pose)
How to do it: After some stretching, you can finish your morning yoga routine with this pose. Stand with your feet about 2.5-3.5 feet apart. Reach your arms to the sides, parallel to the ground. Turn your right foot 90 degrees to the right, turn your left foot about 45 degrees to the right. Bending the hips, lower your torso to the right so your left side is facing up. Place your right hand on the mat outside your right foot or place it on your shin. Stretch your left arm toward the ceiling, creating a straight line. Make sure your chest is facing forward. You may practice this yoga pose about an inch from the wall for proper alignment. Hold the pose for several breaths. On inhaling, lift your torso to a standing position.
Benefits: This yoga pose strengthens the legs and back muscles. It helps in opening the chest and pelvis. It stimulates the work of the abdominal organs. It alleviates chronic back pain. This yoga pose is useful for people suffering from flat feet. It also improves digestion.
Overall, doing these easy yoga poses takes no more than 15 minutes. If you make a morning yoga sequence your daily practice, you will soon see how alongside your body, it changes your psychological and mental health. Doing yoga in the morning is a great way for the whole day to be calm, energized, and balanced. Enjoy your morning yoga routine!