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Yoga helps strengthen the body and mind. It helps relax muscles, stretch the body and keep us calm. Doing yoga every morning has many benefits. When combined with breathing exercises and mindfulness, yoga makes us feel refreshed and positive.
In an interview with HT Lifestyle, Himalayan Siddha Akshar, author and founder of Akshar Yoga Centre, said, “Yoga is a great way to start your morning, helping to wake up your body, focus your mind, and set a positive tone for the day ahead. A well-balanced morning yoga routine should include a variety of asanas (poses) that stretch and strengthen different parts of the body as well as promote mindfulness and controlled breathing.”
Sukhasana (Easy Pose):
Start your practice with a few minutes of seated meditation. Sit cross-legged on your mat, straighten your spine and rest your hands on your knees. Close your eyes and take deep, conscious breaths to center yourself and set an intention for the day.
Cat-Cow Stretch (Marjari Asana):
Come down onto your hands and knees. While inhaling, lower your belly and lift your chin and tailbone for cow pose. While exhaling, round your spine and tuck your chin into your chest for cat pose. Repeat this process for 5-10 breaths.
Downward Facing Dog (Adho Mukha Svanasana):
Stand on all fours, turn your toes out and lift your hips up, creating an inverted V-shape with your body. Press your hands into the mat, lengthen your spine and stretch your hamstrings.
Standing Forward Bend (Padhastasana):
Walk your hands to your feet, then slowly roll to standing. Lean forward from your hips, letting your upper body hang. Bend your knees slightly if needed. Feel the stretch in your hamstrings and lower back.
Mountain Pose (Tadasana):
Slowly stand up, keeping your head, shoulders, hips and ankles in a straight line. Stand up straight with your feet hip-width apart, activate your core and roll your shoulders back.
Sun Salutations (Surya Namaskar):
Do 3-5 rounds of Sun Salutations to warm up your entire body. This flowing sequence includes poses like Plank, Chaturanga, Upward Facing Dog, and Downward Facing Dog, providing a full-body workout that increases blood circulation and generates heat.
Warrior I (Virabhadrasana I):
Step one foot back, turn it slightly out and bend your front knee. Raise your arms overhead, keeping your hips perpendicular to the front of your mat. Stay for 5 breaths, focusing on the ground through your back foot as you lift up through your chest.
Warrior II (Virabhadrasana II):
To do Warrior II, open your hips to the side and extend your arms parallel to the floor. Keep an eye on your front hand and sink deeply into your front knee. Hold the position for a 5-count breath, building strength in your legs and opening your hips.
Therapeutic walks:
Raise your arms up keeping them shoulder-width apart. Now, start walking in this position with your arms raised, and you can keep your hands up in the air for 1-3 minutes.
Also read: International Yoga Day: 5-minute yoga flow for better sleep
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