Yoga can be done in the morning, after you wrap up your work or before you get some shut-eye. Irrespective of the time, there are benefits that you can enjoy. But if you practice it in the morning, you can get quite an energy boost. If you choose to do it after the sun wakes up, you may like to begin with the Sun Salutation or Surya Namaskar, which is a sequence of 12 yoga poses or asanas. While this is a popular way to begin the day, a simple morning yoga routine can also be beneficial for you. Right from the beginner to advanced level, there is something for everyone.<\/p>\n
What are the benefits of doing yoga in the morning?<\/h2>\n
You should have a morning yoga routine, as there are benefits of doing it early in the day:<\/p>\n
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- Boosts energy<\/strong>: \u201cHaving a morning yoga routine helps to wake up your body as well as mind by increasing your blood flow and oxygen levels,\u201d says yoga expert Himalayan Siddha Akshar<\/a>. Breathing deeply during the poses can deepen oxygen intake and deliver more nutrients to your cells. This can help to remove toxins in your body and leave you feeling energised. During a 2023 study, published in BioPsychoSocial Medicine<\/a>, researchers found that yoga helped to improve energy levels of the participants.<\/li>\n
- Improves flexibility<\/strong>: Some yoga poses focus on tight areas such as the hamstrings, hips, shoulders and the lower back. \u201cThey help in releasing tension and improving flexibility,\u201d says the expert.<\/li>\n
- Improves digestion<\/strong>: Having a morning yoga routine can activate your digestive system. \u201cYoga poses can massage your abdominal organs, and help in digestion. This can improve nutrient absorption, which is needed to boost energy<\/a>,\u201d says the expert.<\/li>\n
- Good for focus and concentration<\/strong>: Meditation and mindful practices during yoga promotes focus. During a 2019 study, published in the International Journal Of Yoga<\/a>, doing yoga in the morning increased practitioners\u2019 concentration and calmness during daily ups and downs. \u201cIt calms the mind and reduces stress, which improves productivity throughout the day,\u201d says Akshar. During a 2019 study, published in Brain Plasticity<\/a>, participants who did yoga, had significantly greater improvements in their mental health, as indicated by their reduced stress levels.<\/li>\n<\/ul>\n
![\"Yoga](\"https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2024\/11\/12175704\/pneumonia.jpg\")
You should have a morning yoga routine. Image courtesy: Adobe Stock<\/figcaption><\/figure>\n Morning yoga routine<\/h2>\n
Here are some of the poses that should be part of your morning yoga routine:<\/p>\n
1. Morning yoga routine for beginners<\/h3>\n
Hasta Uttanasana or Raised Arms Pose<\/strong><\/p>\n
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- Begin by standing straight.<\/li>\n
- Inhale and raise your arms over your head and stretch upward. Make sure that your palms face each other while raising your arms.<\/li>\n
- Tilt your head, neck and upper back a little bit to create a slight arch.<\/li>\n
- Exhale as you release from the pose.<\/li>\n<\/ul>\n
Padahastasana or Standing Forward Bend<\/strong><\/p>\n
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- Stand up, inhale and bend your upper body at your pelvic joint. While doing so, try to touch your knee with your nose.<\/li>\n
- Place your palms on either side of your feet.<\/li>\n
- You can bend your knees a little bit. With practice slowly straighten your knees and try to touch your chest to your thighs.<\/li>\n
- Exhale as you slowly stand straight.<\/li>\n<\/ul>\n
Adho Mukha Svanasana or Downward-Facing Dog Pose<\/strong><\/p>\n
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- Begin with Padahastasana<\/a> or Standing Forward Bend.<\/li>\n
- Inhale and move your feet backwards, lift your hips up, straighten your knees and elbows, and form an inverted \u2018v\u2019.<\/li>\n
- Try to push your heels to the floor.<\/li>\n
- Drop your knees and push back onto your pelvis, and rest your forehead down then exhale.<\/li>\n<\/ul>\n
Bhujangasana or Cobra Pose<\/strong><\/p>\n
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- Lie on your stomach, inhale and slowly raise your trunk and head with the help of your palms. Your arms should be bent at the elbows.<\/li>\n
- Arch your neck slightly backwards and up, and make sure your navel is pressed against the floor.<\/li>\n
- Exhale and gently drop your chest on the floor.<\/li>\n<\/ul>\n
2. Morning yoga routine for intermediate level<\/h3>\n
Ardha Chandrasana or Half Moon Pose<\/strong><\/p>\n
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- Begin with Padahasthasana.<\/li>\n
- Extend your left leg back, drop your knee and extend your toes out.<\/li>\n
- Inhale and stretch your arms over your head and look up.<\/li>\n
- Ensure that your right knee is aligned with your ankle.<\/li>\n
- Bend your upper body back and form an arch thrn exhale.<\/li>\n<\/ul>\n
Chakrasana or Wheel Pose<\/strong><\/p>\n
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<\/a><\/div>\n<\/div>\n
- Begin with Padahastasana<\/a> or Standing Forward Bend.<\/li>\n
- Improves flexibility<\/strong>: Some yoga poses focus on tight areas such as the hamstrings, hips, shoulders and the lower back. \u201cThey help in releasing tension and improving flexibility,\u201d says the expert.<\/li>\n
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