Refresh your morning routine with these yoga poses for better health

In the daily chaos of rushing morning routines, quick buses and breakfasts on the go, we often long for a moment of peace. All you need to do is wake up an hour before and practice yoga to get this. This time, it may seem challenging at first, but you will soon discover the benefits of early morning yoga poses. Not only will these help you set a rather peaceful and calm start for your day, but these poses will help keep your anxiety and stress at bay. Additionally, our bodies are stiff in the mornings and these poses help to increase flexibility. If you’re wondering which morning yoga will pose, check out the simple routine below.

Is it healthy to do yoga early in the morning?

Yes, it’s the perfect time to practice yoga around two hours after sunrise. “Early morning yoga practice involves taking daily poses so that your mind, body and soul will be set all day long to suit the qualities of those around you,” explains yoga expert Kushbu Shukla. Yoga awakens your body and mind, improving blood circulation and oxygen flow. This gives you energy and focus throughout the day.

Five Benefits of Morning Yoga Poses

Early morning yoga poses will help you set the rhythm for your day. Here’s how this can help you:

1. Start your day with positive notes

Early morning yoga practice will improve your positivity. Meditations that can be done in the morning as part of a yoga routine stimulate the mind to come up with new creative ideas, says a study published in the Journal Science Daily. This is why you can see clear differences all day long when you do your morning yoga pose.

2. Health Benefits and Time Management

Once you’ve practiced morning yoga poses, you don’t have to worry about spending time on your training. These are enough to keep you healthy. If you experience consistent pain due to long working hours, warming up your body in the morning will help to relieve the pain, Shukla explains. Another health benefits of early morning yoga poses is that they can help sharpen your memory and also reduce the chances of daytime anxiety and depression, and this study has been published in the International Journal of Yoga.

3. Increased prana or vitality

Early morning yoga poses regularly and your life and energy will be at a different level. This is especially true when practicing early mornings in Pranayama. Make sure to do this without making a fuss, as you can focus more on your breath. Deep breathing helps reduce stress and increase internal vital energy, and this study is published in the journal Neurological Sciences.

4. Increase flexibility and regulate hormones

Other benefits of early morning yoga poses include the ability to help you feel more flexible. Your body may feel stiff after sleep, and morning yoga helps loosen the tight muscles and joints. Certain yoga poses can help stimulate the endocrine system, balance hormones, improve digestion, and boost metabolism.

5. Improve digestion

Morning yoga stimulates the digestive system. This will help improve your gut health. Additionally, early morning yoga poses can also help detoxify the body.

Early morning yoga poses for health

Want to start an early morning yoga pose? Here is a simple regime you can follow

1. Sukshma Vyayam:

Warm up your joints is extremely important from the start. This allows you to focus on the following exercises:

Neck rotation:

• Sit straight or stand comfortably.
• Slowly rotate your neck clockwise, then counterclockwise (5 times on each side).
• Control your movement slowly to avoid tension.

Shoulder rotation:

• Lift your shoulders towards your ears and rotate them back and forth (5x each).

Wrist rotation:

• Extend your arms forward, create a fist, and rotate your wrists clockwise, counterclockwise (5x each).

Bend of the elbow:

• Extend your arms forward, bend your elbows and touch your shoulders.
• Straighten it again and repeat 10 times.
• Strengthen your arms and increase flexibility.

Side Bending:

• Stand with your legs apart, raise your arms and bend them to the side.
• Hold for a few seconds and repeat on the other side (5x each).

Knee Rotation:

• Stand with your knees bent slightly, place your hands on your knees and rotate them clockwise and counterclockwise (5x each).

You can also practice jogging and jumping for 1-2 minutes. Make sure to sit comfortably, take a deep breath and relax for a few minutes.

2.

• To the tadasana, keep your feet straight, straight or a little further apart (hip width for balance). Keep your spine straight and distribute your weight evenly across both feet. Place your hands along with your body with your palms facing inward.
• Inhale deeply and slowly lift your arms above your head. Confine your fingers, point your palms up and face the sky. Keep your arms straight and stretch them as much as possible.
• Stand on your toes and slowly lift your heels off the ground. You can feel your whole body stretching up and pulling from your toes to your fingertips.
• Enter the core and keep your gaze straight ahead or slightly above. Stay in this position for 30 seconds to 1 minute and breathe normally. Maintain balance and feel the full body stretch from head to toe.
• Slowly exhale and return your heels to the ground. Lower your arms and relax in your normal position.
• Repeat the pose 2-3 times to get the greatest advantage.

3.

• Straighten your feet shoulder-width. Stand upright, relax your shoulders, and stare forward. Place your hands along with your body with your palms facing inward.
• Inhale deeply and raise your arms above your head. Keep your palm facing up and tighten your fingers. You can stretch your entire body upwards and feel the stretch of your spine.
• Slowly exhale, bend your upper body to the right side, and keep your arms straight. Do not bending back and forth. Focus on side stretching.
• Hold the stretch for 15-30 seconds during normal breathing. Inhale and return to the center.
• Exhale and bending your upper body to the left. Feel the stretch on the other side of your waist. Breathe normally and hold for 15-30 seconds.
• Inhale and return to the center. Exhale and slowly lower your arms. Relax and take a deep breath. Repeat the cycle 3-5 times.

4.

• Stand your legs straight together and your arms are arms at your side.
• Shift your weight to your left foot and keep it firmly on the ground.
• Place your right foot on your left inner thigh (on or below, not above, or above the knee).
• Balance and organize your palms into Namaste on your chest or overhead.
• Hold for 15-30 seconds, breathe deeply and concentrate on the point.
• Slowly lower your right leg and return to the starting position.
• Repeat on the other side.

5. marjariasana or cat pose

• Start at the tabletop position (wrist under the shoulders, knees under the waist).
• Raise your head and arch your back, and push your tailbone up and you’ll be sucked in.
• Push your chin into your chest, round your spine and pull your belly.
• Repeat the movement smoothly for 5-10 rounds, synchronizing movement and breathing.

6.

• Leaving your knees hips wide, kneel down on the mat with your hips in hand.
• Lift your chest and arch your back and get sucked in.
• Exhale, reach out and grab your heels, and move your hips forward.
• Gently return your head, open your chest and stretch your spine.
• Breathe deeply and hold for 20-30 seconds.
• Slowly rise, relax and inhale

7. Prabatasana or mountain pose

• To do the parvatasana, start with a vajrasana (sitting on the heel) on your straight spine.
• He raised his arms over his head and his palms joined Namaste.
• Keep your arms straight and extend upwards.
• Breathe deeply and hold for 20-30 seconds.
• Exhale – Relax your arms slowly.

8

• Sit in Vajrasana (sitting on your heels and knees).
• Pull both arms above your head and inhale.
• Bend forward and exhale, bring your forehead to the floor and stretch your arms forward.
• Keep your lower back on your heels and relax. Breathe deeply.
• Hold for 20-30 seconds then slowly return to Vajrasana.

9. Pranayama Skasana or Simple Pose

• The straight spine allows you to comfortably hang your legs on the floor.
• Place your hands on your lap with Gyan Mudra (touching your thumb and index finger).
• Close your eyes and relax your shoulders.
• Breathe deeply through your nose and maintain a stable rhythm.
• Focus on your breath and practice pranayama techniques like Anulom Vilom and Bhramari.

10

There are several benefits to chanting an OM after a morning yoga pose. It helps to calm the mind and relax your body. It reduces stress and helps you get off to a peaceful start to your day. The vibrations of the OM synchronize the body’s energy with breathing, helping to better oxygen circulation. Just as warming up is essential before yoga, Om Chanting acts as a closure, allowing the mind and body to absorb the benefits of the session.

• Sit in a suhasana (bite) or padmasana (lotus pose) on your straight spine.
• Place your hands on your lap with your chinmudra (thumb and index finger touch, palm facing).
• Close your eyes and take a few deep breaths. Inhale deeply into your nose.
• Feel your breath fill your lungs and prepare for the chant.
• Exhale and squeal slowly

Therefore, you will find that practicing early morning yoga poses can help you match the rhythm of nature with your mind, body and soul. It greatly helps improve flexibility, improve digestion and regulate hormones. Incorporating early morning yoga poses into your daily routine will help you set positive tones for the day, raise energy levels, and build mental clarity.