Morning Yoga Routine

 

Yoga is an ancient practice that originated in India thousands of years ago. It has become increasingly popular in recent years due to its numerous health benefits, including reduced stress, increased flexibility, improved strength, and better sleep quality. One way to incorporate yoga into your daily routine is by starting your day with a 15-minute morning yoga practice.

Here is a simple and effective 15-minute morning yoga routine that you can do from the comfort of your own home.

Child's Pose (Balasana)

Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Take a deep breath in, and as you exhale, lower your hips back toward your heels, stretching your arms out in front of you. Rest your forehead on the mat and take several deep breaths, allowing your body to relax.

Cat-Cow Pose (Marjaryasana-Bitilasana)

From the child's pose, inhale and come up onto all fours, with your wrists under your shoulders and your knees under your hips. As you exhale, round your spine toward the ceiling, tucking your chin to your chest (cat pose). As you inhale, lift your head and tailbone toward the ceiling, arching your back (cow pose). Repeat this flow for several rounds.

Downward Facing Dog (Adho Mukha Svanasana)

From all fours, tuck your toes under and lift your hips up and back, coming into downward facing dog. Spread your fingers wide and press your palms into the mat as you lengthen through your spine and legs. Take several deep breaths here, allowing your body to release any tension.

Forward Fold (Uttanasana)

From downward facing dog, step your feet to the front of the mat and fold forward, releasing your head and neck. If your hamstrings are tight, bend your knees slightly. You can hold onto your elbows and sway gently from side to side, releasing any tension in your back and shoulders.

Mountain Pose (Tadasana)

From forward fold, roll up slowly, stacking one vertebra on top of the other, until you are standing tall in mountain pose. Ground down through your feet and engage your leg muscles as you reach your arms up overhead. Take several deep breaths here, feeling the strength and stability of your body.

Tree Pose (Vrikshasana)

Shift your weight onto your left foot and bring your right foot up to rest on your left inner thigh. Press your foot into your thigh and your thigh into your foot, finding a sense of balance. You can keep your hands on your hips or reach them up overhead. Take several deep breaths here before switching sides.

Warrior II (Virabhadrasana II)

Step your right foot back and turn your right toes out to a 90-degree angle. Bend your left knee and extend your arms out to the sides, coming into warrior II. Keep your gaze over your left fingertips and sink down into your left hip, feeling the strength in your legs and the openness in your chest. Take several deep breaths here before switching sides.

Corpse Pose (Savasana)

Lie down on your back with your arms and legs extended. Close your eyes and take several deep breaths, allowing your body to release any tension. Visualize yourself in a peaceful and relaxed state. Stay here for a few minutes before slowly sitting up and starting your day.

In conclusion, starting your day with a 15-minute morning yoga practice can be a powerful way to set the tone for the rest of your day. This simple routine can help you feel more energized, focused, and centered, allowing you to approach your day with a sense of ease