Awesome Yoga Poses You Should do Every Morning / Yoga Exercise
A daily 10-minute yoga exercise keeps you feeling more energetic, and helps you regain body-mind balance. Here is a list of best yoga poses that you can try to kickstart your day.
Working out in the morning is tough. It will be a struggle just to get out of bed when you are tired.
That's where yoga comes in.
Yoga in the morning is awesome !!
After 8-9 hours of shut eye, our body responds to movement and our mind feels fresh and becomes receptive to positive ideas and messages and our energy becomes doubled.
There are numberless yoga poses and asanas that we practice and that all have amazing benefits. So I found it very difficult to pick a list of the best 10 yoga poses.
So here are my current favourites list for an early day practice and the reasons why. Let's Get started..
Start to warm your body with Cat Cow yoga pose, which stretches spine, engages the core and opens the chest. It also works on muscles like erector spinae, serratus anterior including abdominals.
How to do Cat Cow:
- Get down on all fours on your mat with knees under your hips and hands under yours shoulders
- Engage your abs and push your spine slowly up toward the ceiling
- Permit your head to fall toward your chest. hold this position for 10 seconds
- Inhale and allow your spine fall back down, permitting our stomach to fall toward the ground while your head comes up and back. Hold this position for 10 seconds
This yoga helps to stretch your shoulders, chest, abs, arms and butt. This yoga pose work on muscles like lats,triceps, abdominals, glutes, hamstrings.
How to do Cobra Pose:
- Get on your mat on your stomach with your legs shoulder-width apart with tops of your feet on the mat
- Locate your hands underneath your shoulders with your elbows tucked into your body
- Inhale and start to strengthen your arms, slowly pushing through the tops of your feet
- Lift your chest off the ground and push your shoulders back
- Stop straightening your arms as your pelvis loses contact with the floor, breathe-in and breathe-out upto 30seconds
3. Diaphragmatic breath
This is very basic to start to tune into your body using the vehicle of breath. An easy to start with is Diaphragmatic breath.
How To do Diaphragmatic breath :
- Place one hand on the belly and other hand on the heart. This can be done with different positions like sitting up, lying down, or any position that can afford you comfort.
- Start inhaling through the nose and exhaling through the mouth.
- As time passes, try to makes your exhales just a bit longer than your inhales
- Begin with inhaling for a 3-count and exhaling for a 4-Count and gently back to the breath.
Think of this yoga pose as gentle twisting. This is the most difficult yoga, allowing the body to let you know when to stop and think of twisting from your core instead of making use of shoulders to pull you through.
How To do Twist:
- Inhale to reach both arms up
- Exhale enough using the front hand to anchor to the opposite knee and return back hand to place behind you
- Inhale elongate through the crown of the head and for twist use exhale to deepen
5. Downward Dog
A classic Downward dog stretches the shoulders, calves, hamstrings and feet while strengthening your arms and legs. It work well on muscles like quadriceps, abdominals, and deltoids.
How to do Downward Dog:
- Get on all fours on your mat with your hands underneath your shoulders and your knees underneath your hips.
- Inhale and exhale and lift your knees apart from the ground, pushing your heels down toward the ground. Slowly try to lift your tailbone toward the ceiling. Make sure you do not lock your knees.
- Draw your shoulder blades toward your tailbone and keep your head in between arms.
- Hold for seconds, working on getting your feet in contact with the floor.
6. Warrior I
It Strengthens your legs and open your hips and chest with Warrior I pose as shown in picture. It works on muscles like abdominals, hamstrings, quads.
How to do Warrior I:
- Begin with standing on your feet together and arms at your side.
- Step with your right foot into a lunge, keeping your left leg straight and turning your left foot at a 45-degree angle
- Enlarge your arms above your head
- Squeeze your shoulder blades together and down, and raise your head to look up at your fingertips.
7. Side Bends
How to do Side Bends:
- Inhale to reach both arms up
- Exhale to bend to one of the side using the hand on the floor to push youself even further away toward the opposite side
- Reach up while looking up, this will create space in the side body and rib area
- Also, rounding down while looking down will create more sensation in the back near your shoulders
This yoga pose works on your arm strength and balance with peacock pose. It also works on muscles including forearms, abdominals,lats,low back,glutes,hamstrings.
How To do Peacock:
- Kneel on the ground with your knees wide and sit on your heels
- Bend forward and place your palms on the ground with your fingers facing back toward your body
- Bend your elbows and slowly slide your knees to the outside of your arms
- Lean your torso on your upper arms and lower your head
- Straighten your knees and raise your legs behind you, first with the tops of your feet on the ground
- When you start feeling stable, shift your weight forward and lift your legs off the floor
Build upper body and core strength with this yoga pose, also improve your balance and even work on circulation, with a Headstand. It better work on muscles like triceps, lats, abdominals, quads, hamstrings.
How To do Headstand:
- Get on all fours with your wrists underneath your shoulders and knees under your hips.
- Put forward your forearms to the ground, clasping your hands and placing the top of your head on the ground right in front of your hands
- Straighten your legs and walk into the downward-dog position. Make sure to get your hips as close as possible to shoulder level
- Inhale and lift one leg up toward the ceiling, repeat the same for other end
Firefly pose helps to stretch your hamstrings and hips and get yourself a killer set of arm muscles. It also works on deltoids, lats, triceps, chest, abdominals.
How to do Firefly:
- Begin with squat down and lean your torso forward between your legs
- Put your hands on the ground inside your legs
- Bring your upper arms as close to your upper thigh as possible
- Start to lift yourself off the ground and push your weight into your hands
- Shift your center of gravity back, permitting your legs to straighten in front of you
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