t to get you through the day? Be a morning person and lighten your new day right now with this simple yet effective yoga sequence! Doing yoga in the morning means you are starting your day with breath awareness. When you do this first thing after a long night sleep, you are likely to keep your breath stable and relaxed for the rest of the day. Are you ready? Launch yourself out the door and get your blood flowing!
Mountain Pose is a great asana for all yoga lovers to start their morning yoga sequence as it is the first step to help you focus on your breath as well as become aware of your body. It’s also the foundational pose for all other standing poses. When practiced regularly, this pose can help you improve your posture and reduce back pain.
START: Stand with your feet together and your arms at your sides. Press your weight evenly across the balls of your feet. Breathe steadily and rhythmically. Draw your awareness inward and let all worries and concerns fade away.
FINISH: Lift your kneecaps, and engage your quadriceps muscles. Then press the back of your knees forward to engage your quads and hamstring muscles. With your arms alongside your body, turn your biceps and palms to face forward. Lift your rib cage evenly away from your pelvis. Hold the pose for 5 breaths and then release.
If you need an energy boost but do not want to get down on the ground or get upside-down, then Warrior I is your pose. This yoga pose engages your leg and butt muscles. To maintain this pose, your heart has to work slightly harder to pump extra blood to this area, thus increase your breathing rate.
START: Stand erect with your feet together. Keep your hands on either side with palms facing your body.
FINISH: Spread your feet hip-width apart. Place your left foot firmly on the ground and turn your body completely to the right. Bend your right knee. Take a slow, deep inhalation and slowly lift your hands above your head, palms joined together. Hold the pose for 5 breaths and then release. Slowly bring your feet back together. Repeat on the other side.
Much like Warrior I, Warrior II is great for the legs, glutes, hips, core muscles, chest, shoulders, and arms. This yoga asana can also help develop endurance as it is easy to hold this pose for a longer period of time while still maintaining proper alignment.
START: Stand in Mountain Pose and step your feet wide apart. Raise your arms parallel to the floor and reach them actively out to the sides.
FINISH: Turn your right foot slightly to the right and your left foot out to the left at 90 degrees. Align the left heel with the right heel. Bend your left knee over the left ankle, so that the shin is perpendicular to the floor. Keep the sides of the torso equally long and the shoulders directly over the pelvis. Stay for 5 breaths. Inhale to come up. Reverse the feet and repeat for the same length of time to the left.
Downward Facing Dog provides a good stretch after a long night sleep. You can relieve the tension in your lower back and all the way down your legs.
START: Get on your hands and knees. Place your palms shoulder-width apart in front of you and your feet are about a foot apart.
FINISH: Tuck your toes under and lift knees off the floor. Tighten your abs and drive your hips toward the ceiling. Keep your knees slightly bent and lengthen your torso. While keeping your torso stable, slowly straighten your legs and reach your heels down toward the ground. Stop when you feel a slight stretch at the back of your thighs. Hold for 5 breaths before lowering both knees back to the floor.
Cobra Pose is best known for its ability to increase the flexibility of the spine. It stretches the chest while strengthening the spine and shoulders. This basic yoga pose also stimulates the abdominal organs and improves digestion.
START: Lie on your stomach with your toes flat on the floor and forehead resting on the ground. Place your hands under your shoulders, keeping your elbows parallel and close to your torso.
FINISH: Take a deep breath and slowly lift your head, chest, and abdomen while keeping your navel on the floor. Pull your torso back and off the floor with the support of your hands. Keep breathing with awareness, as you curve your spine. Don’t overdo the stretch or overstrain yourself. Hold this position for 5 breaths, and then gently bring your abdomen, chest and head back to the floor.
It’s time to end up your sequence with the best relaxation pose! Close your eyes, breathe deeply and free up your mind with Child’s Pose.
START: Get into the kneeling position. Drop your butt toward your heels as you stretch the rest of your body down and forward. Then separate your knees as wide as your hips.
FINISH: Exhale and lay your torso down between your thighs. Broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel. Lay your hands on the floor alongside your torso, palms down, and release the fronts of your shoulders toward the floor. Stay for 5 breaths or longer if you want.