Starting your day with morning yoga moves is a great way to energize your body and prepare for what lies ahead. Performing yoga is something that can be done at any time of the day, but there is a good reason that many people choose to do it in the morning. It is a great way to clear your head after a night of rest and prepare your body gently for the day ahead. Morning yoga moves will also leave you feeling good and more in tune with your body, so it is more likely that you’ll continue to make healthy choices throughout the day. Try these ten great morning yoga moves to get your day off to a good start.
1. Child’s Pose
One of the easiest morning yoga moves is the child’s pose. It calms your mind and is great for digestion because it tones the abdominal organs. First kneel and then bring your knees together while resting your buttocks on your feet. While exhaling slowly, rest your torso over your thighs so you end in a position where your forehead is in contact with the floor or mat. Place your palms on the floor with your arms outstreched infront of you. While inhaling, move up to a seated position again to release the pose.
2. Cat-Cow Pose
The Cat-Cow pose is another easy yoga exercise for beginners and is useful for stretching your back after sleeping. In addition to bringing flexibility to the spine, it is also great for warming your body. It opens the chest, encouraging deeper and slower breaths, which means it also calms the mind while relieving stress. Perform this pose by getting down onto your hands and knees with your wrists directly below your shoulders and fingers spread open wide. Your knees must also be hip distance apart. Gaze up and then drop down as you inhale. As you are looking down, turn your gaze towards your belly button, then arch your back up while exhaling.
3. Tree Pose
For improved balance and stress relief, the Tree Pose is a must. This pose is also useful for strengthening your spine, ankles, calves and thighs. Get into position by standing up straight and then shifting your weight to your right foot. Next, bring up the sole of your left foot all the way to your right inner thigh if possible. If you are still a beginner and cannot reach that high, don’t place your left foot on your right knee. Instead, place it on your calf. While maintaining this pose, hold your hands together in front of your chest in a prayer position. After a minute or two, repeat the pose using the other leg.
4. Downward Dog
The Downward Dog is another one of the more common morning yoga moves. While it might look easy, it can still be a challenge for beginners, so take care. This pose has a calming effect, which makes it great for relieving stress and even mild depression while energizing the body. Position yourself on your hands and knees, making sure that the latter are directly below your hips. Your hands should be slightly forward of your shoulders. While keeping your arms straight, press back and lift your knees. Then, lengthen your hamstrings by stretching your heels towards the floor.
5. Camel Pose
If you are an intermediate or advanced practitioner, make use of the Camel Pose to free the energy in your heart, chest, and throat. It also strengthens the back muscles and helps to improve posture. Kneel while pressing your shins and the tops of your feet into the floor. Then, lean your upper torso backwards gradually with your arms extended and hands placed on the soles of your feet. If you are a beginner, you can begin by placing your hands on the back of your pelvis. With your head completely extended, hold the pose for 30 seconds.
6. Warrior One Morning Yoga Moves
The Warrior One Pose energizes the entire body and encourages good circulation. In addition, it improves focus along with stability and balance. Begin from a standing position and then place your left leg three to four feet back while bending your right knee. Turn your left foot slightly, look up and raise your arms in the air above you. After 30 seconds to a minute, repeat the pose while reversing the positions of your legs.
7. Warrior Two
The Warrior Two offers the same benefits as Warrior One and can help you to build stamina along with concentration. Place your legs in the same position as Warrior One, but look forward instead of looking up and keep the back foot held at a 90-degree angle. Your arms must also be held out to the side instead of held up in the air. Maintain the pose for 30 seconds to a minute.
8. Seated Twist
The Seated Twist is one of the best morning yoga moves to really give your muscles a good stretch and get rid of tension. Begin in a sitting position with your legs straight out in front of you. Then, bend your knees before putting your feet on the floor. Move your left foot under your right leg while keeping the outside of the left leg flat on the floor. When done correctly, the right leg will be over the left and the right foot on the floor outside the opposing hip. Twist your body around as far as you can before holding for about 30 seconds. Afterwards, repeat the pose the other way around.
9. Extended Side Angle Pose
Improve your posture, stamina and strength with the Extended Side Angle Pose. Assume the same leg position as Warrior Two, but turn your torso sideways while pointing one arm to the ceiling. Look upward and plant your right palm on the ground next to your bent right knee. Hold this pose for about a minute before switching to the other side.
10. Triangle Pose
With the Triangle Pose, you can strengthen your legs and your core. Stand up straight, then turn your right foot out by about 90 degrees and the left in by 15. Balance the weight of your body on both feet and then inhale. During your exhale, bend your body towards the right while keeping your waist straight. Your left hand should go up in the air while the right is pointing down. Without distorting the sides of your waist, rest your right hand on your shin and keep your head in a neutral position.