If your mornings feel chaotic or sluggish, establishing a mindful routine with yoga can help bring structure, clarity, and energy to your day. Whether you’re battling the weekday rush or indulging in weekend laze, morning yoga can ground you and prepare you mentally and physically for whatever lies ahead.
Saurabh Bothra, a certified yoga expert and the Co-founder & CEO of Habuild, emphasizes the power of beginning your day with intentional movement. Practicing yoga asanas a few times a week can improve focus, boost mood, and provide lasting energy. Here’s a guide to six simple yet powerful yoga poses that can elevate your morning routine.
Begin with Gentle Warm-Up
Before diving into your yoga practice, start with some light stretches to awaken your body and increase circulation. Shoulder rolls help release upper body tension while wrist rotations prepare you for weight-bearing poses. Neck stretches and side bends can relieve stiffness and encourage mobility. A chest opener, achieved by clasping your hands behind your back, helps energize your posture and breath.
1. Surya Namaskar (Sun Salutation)
Benefits: This dynamic 12-step sequence targets the entire body, enhancing flexibility, strength, and stamina.
How to do it:
Start standing in prayer pose. Inhale and lift your arms overhead, arching your back slightly. Exhale as you fold forward. Step one leg back into a lunge, move into plank, and lower into a controlled push-up. Inhale into cobra pose, exhale into downward dog. Step forward, fold again, rise with arms overhead, and return to prayer. Repeat with the opposite leg.
This invigorating sequence activates your muscles, wakes up your system, and prepares you mentally for the day ahead.
2. Wall Sit
Benefits: Strengthens thighs, calves, and glutes while building endurance.
How to do it:
Stand with your back against a wall and slowly slide down until your knees form a 90-degree angle. Hold for 30 to 60 seconds. For added intensity, lift your arms or place a yoga block between your knees.
3. Marjariasana (Cat-Cow Pose)
Benefits: Improves spinal flexibility and relieves back tension, perfect for those with sedentary routines.
How to do it:
On all fours, inhale to arch your back and look up (cow pose), exhale to round your spine and tuck your chin (cat pose). Repeat 10–15 times for best results.
4. Setu Bandhasana (Bridge Pose)
Benefits: Tones the back, glutes, and legs while improving posture.
How to do it:
Lie on your back, bend your knees with feet flat on the floor. Inhale and lift your hips while keeping your arms grounded. Optionally, interlace your fingers beneath your back. Hold for 20 to 30 seconds and slowly release.
5. Uttanpadasana (Raised Leg Pose)
Benefits: Targets core muscles, strengthens legs, supports digestion, and improves stamina.
How to do it:
Lie on your back with arms by your sides. Inhale and raise both legs to a 30–60-degree angle. Hold for a few seconds, then exhale and lower. Repeat 3 to 5 times. For comfort, place hands under your hips.
6. Shavasana (Corpse Pose)
Benefits: Encourages complete relaxation, reduces stress, and allows the body to absorb the benefits of the session.
How to do it:
Lie flat on your back with arms and legs comfortably spread. Close your eyes and breathe naturally for 5–10 minutes.
To enhance comfort, consider using props like cushions or rolled towels under pressure points, and practice on a padded mat for joint support.
Disclaimer: This guide is for general wellness purposes. Always consult a medical professional before starting a new exercise routine.
