Beginner to advanced: Here’s what your morning yoga routine should look like

Yoga can be done in the morning after closing the job or before you get a closed eye. There are advantages that you can enjoy regardless of the time. However, practicing in the morning can really boost your energy. If you choose to do it after the sun has awakened, you may want to start with a sun greeting or Suryana Maskar. This is a popular way to start the day, but a simple morning yoga routine can also be beneficial to you. From beginners to advanced levels, there’s something for everyone.

What are the benefits of doing yoga in the morning?

You should have a morning yoga routine, as there is the benefit of doing it early in the morning.

• Increases energy: “Having a morning yoga routine helps to awaken not only the body but the mind by increasing blood flow and oxygen levels,” says yoga expert Himalayan Siddha Akshar. Breathing deeper during the pose will deepen your oxygen uptake and provide more nutrients to your cells. This will help remove toxins from your body and make you feel more energetic. In a 2023 study published in Biopsychosial Medicine, researchers found that yoga can help improve participants’ energy levels.
• Improves flexibility: Some yoga poses focus on tight areas such as hamstrings, hips, shoulders, and hips. “They help to release tension and increase flexibility,” says the expert.
• Improve digestion: A morning yoga routine activates the digestive system. “Yoga poses can help massage the organs in the abdomen and help digest it. This can improve the nutrient absorption needed to increase energy,” says an expert.
• Suitable for focus and focus: Meditation and mindful practice during yoga promote focus. A 2019 survey published in the International Journal of Yoga found that yoga in the morning increased the practitioner’s focus and calm during the daily ups and downs. “It calms the mind, reduces stress and increases productivity throughout the day,” says Akshar. A 2019 study published in Brain Plasticity showed that participants who performed yoga had significantly improved mental health, as demonstrated by lower stress levels.

Morning yoga routine

Some of the poses that need to be part of a morning yoga routine are:

1. Morning yoga routine for beginners

Hasta uttanasana or raised arm pose

• Start by standing straight.
• Inhale and raise your arms above your head and extend upwards. As you raise your arms, make sure your palms are facing each other.
• Tilt the head, neck and upper back slightly to create a slight arch.
• When you release it from the pose, you will exhale.

Padahastasana or forward bend

• Stand up, inhale, and bend the upper body with the pelvic joint. While doing so, try to touch your knees with your nose.
• Place your palms on either side of your feet.
• You can bend your knees a little. During practice, slowly straighten your knees and touch your chest and thighs.
• Stand slowly and straight and exhale.

Adho Mukha Svanasana or Downward Dog Pose

• Start with Padahastasana or Stnding Forkers Bend.
• Inhale your feet backwards, move them backwards, lift your hips, straighten your knees and elbows, forming an inverted “V.”
• Try pushing your heels onto the floor.
• Drop your knees back into your pelvis, lower your forehead and exhale.

District or Corrun ITS

• Lie on your stomach, breathe in, slowly lift your trunk, and with the help of your palms, raise your head. Your arms should bend at the elbow.
• Arched your neck slightly back and make sure your belly button is pushed against the floor.
• Exhale and gently drop your chest onto the floor.

2. Intermediate level morning yoga routine

Ardha Chandrasana or Half Moon Pose

• Start with Padahasthasana.
• Extend your left leg back, drop your knees and stretch your toes.
• He sucks his arms over his head, stretches them out, and looks up.
• Make sure your right knee is aligned with your ankle.
• Carry your upper body on your back to form an Archsrun spit.

Chakrasana or wheel pose

• To pose in the wheel, lie down on your back.
• Fold your knees, place your palms next to your ears, and point your fingers towards your shoulders.
• Inhale, apply pressure to your palms and feet, and lift your body into an arched position.
• Exhale and slowly come out into this position.

Naucasana or boat pose

• Lie on your back.
• Inhale, lift your upper and lower body, and balance the sitting bones. Your toes must fit into your eyes.
• Keep your knees and back straight.
• Tighten the abdominal muscles.
• Exhale and relax.

Bala Kakasana or Baby Crow Pose

• Start with a vajrasana or diamond pose by sitting on your heel and keeping your spine straight.
• Inhale, tilt forward, and place your elbows, forearms and palms flat on the floor.
• Adjust the position of your knees and place it on your upper arm near your armpits.
• Transfer the weight of your body to your upper arms.
• Lift your feet off the floor and support your body with your forearms.
• Move forward, maintain balance and exhale.

3. Advanced level morning yoga routine

Kakasana (Crow Pose)

• Stand straight to pose as a crow.
• Inhale, tilt forward, and place your palm flat in front of your feet.
• Bend your elbows slightly and place your knees just below your armpits.
• Lieve forward so that your weight moves to your arms.
• Find your balance, slowly lift your feet off the ground, and exhale together.

Astavakrasana or 8 angle pose

• Start with Adho Mukha Svanasana or downward dog pose.
• Inhale, jump and bring your left foot between your palm and your right leg between your right leg.
• Push your right elbow firmly under the right inner thigh.
• Slowly lift your right foot off the floor and tilt your upper body forward.
• Transfer your weight to the palm of your hand and lift your feet off the floor.
• Cross your left leg to the right to create a solid lock.
• Straighten your legs and exhale looking forward to it.

Sirshasana or head stand

• Let’s start by assuming Vajrasana.
• Inhale and place your elbows on the ground. Your interlocked palms and elbows should form an imaginary equilateral triangle.
• Place the crown of your head on the floor in front of your palm.
• Walk your toes towards your head until your back is straight.
• Slowly lift your feet into the air before exhale.

Mayurasana or peacock pose

• To pose for a peacock, start with Adho Mukha Svanasana or a downward-facing dog pose.
• Inhale, drop your knees, and place your palms in a way that has your fingers facing backwards.
• Tilt your upper body forward, ties your elbows, and place your abdomen over your elbows.
• Straighten your knees.
• Lift your legs up until they are along your upper body.
• Tighten the muscles in your legs, balance it, and then exhale.

Morning Yoga Routine: Who Should Avoid?

Having a morning yoga routine of about 10 minutes is beneficial, but some people shouldn’t do these poses.

• If you are suffering from back pain, be careful during backbend.
• Physical activities, including yoga, should be avoided, especially if you have recent injuries to your feet, hips, back and shoulders.
• Poses, especially advanced levels or asana poses that put pressure on the abdomen, will not help you, even if you are in the late stages of pregnancy.

Having a morning yoga routine is a great way to start your day. However, especially if you are a beginner, don’t push yourself too hard while performing the pose.

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