Incorporating physical activity into your morning routine will help you wake up easier, feel healthier and more energized.
For some people, a 20-minute workout does the trick. For others, yoga and similar ‘lighter’ activities fit better into their schedule.
Keep reading to find out the best yoga poses to kickstart your day .
SUN SALUTATION
Sun Salutation (Surya Namaskar) is a great way to get your energy flowing and give you a boost of good mood.
The transition between poses in Sun Salutation is fast. You don’t hold the poses, but rather keep moving into the next one.
-
Start with standing up straight in Mountain Pose with your legs slightly apart. Your hands are to the sides of your body with palms turned outwards.
-
Inhale, raise both your arms upwards and bring your palms opposite each other.
-
Exhale and bend into standing Forward Fold with your upper body as closely as possible to your thighs.
-
On your next inhale, rise halfway into a forward bend with your fingertips touching the floor.
-
As you exhale, prepare for plank pose by bending your knees and placing your palms on the floor. Extend into plank pose with your gaze looking straight ahead.
-
Bring your chest and knees to the floor and keep your abdomen area up.
-
Inhale, slide your chest upwards and push your legs down. Go into Upward Facing Dog with your chin towards the ceiling, abdomen open and hands straight.
-
As you exhale, lift your pelvis upwards and roll your toes back for an Upward Facing Dog (Cobra is an easier variation). Keep your knees and back straight.
-
Next, bend your knees and bring your feet forward towards your arms. Straighten your knees and bring your gaze forward.
-
Bring your legs forward to your arms into Uttanasana. Lift your upper body and extend your arms to salute the sun, pressing your palms over your head.
-
Bring your arms to the sides of your body back into Mountain Pose.
This concludes one sequence of Sun Salutation. You can repeat it as many times as you need.
CAT POSE
Cat pose is a great way to stretch your back and engage your core.
-
Start by standing on all fours on the floor or yoga mat. Get into a tabletop form, with your knees parallel to your hips and your shoulders aligned with your elbows.
-
Exhale and start arching your back upwards towards the sky. You should reach a position similar to semicircle. Let your head fall down naturally.
-
On your next inhale, return to initial tabletop position.
-
For an even better morning kickoff, combine cat pose with cow pose. As you stand on all four, bring your back towards the floor, letting it ‘sink’. Chest is open and gaze forward.
-
Exhale and return to starting position. Repeat as many times as you need.
PLANK POSE
The Plank pose is excellent for building core strength. It looks easy to do, but once you get into it, you’ll need all the strength you can get.
-
Start by getting on the floor on all fours and slowly extend your legs backwards.
-
Knees and backs are straight, shoulders are in line with elbows and palms. Keep your body as farther away from the ground as possible to engage the core and arm muscles.
-
Breathe in and out deeply. Keep the pose for as long as you can. The longer you practice it, the longer you’ll be able to hold 60 seconds or more.
WARRIOR II
Warrior II is a challenging pose because it requires certain positioning of the body and stimulates your circulation.
Your leg, arm, core and glute muscles are all engaged, speeding up the metabolism first thing in the morning.
-
Start in Mountain Pose with legs apart. Raise your arms to the sides so they’re parallel with the floor.
-
Turn your right foot outwards to the right and left foot slightly inwards.
-
On your next exhale, bend your left knee to bring your leg at a 90 degree angle.
-
Straighten your right leg and expand it to a stretch. Keep the knee straight and don’t move your foot.
-
Turn your head to the left and keep your gaze straight.
-
Stay in this pose for 1 minute. As you inhale, switch your body and feet to the opposite side and repeat.
PRECAUTION MEASURES
Always work within a pain-free range. Consult your doctor before you attempt yoga or any physical activity, especially if you have a medical condition, a recent injury or surgery.
WHAT HELPS YOU WAKE UP IN THE MORNING?
Aside from a cup of steaming coffee, these yoga poses will give you a burst of energy and a feeling of well-being.
How do you start your day? Is yoga part of your morning routine? Let us know on our social media channels: Instagram, Facebook and Twitter.
To find more useful articles and wellness tips, head over to our healthy living blog The Daily Strive.
Frosina A. Ivanovic is a content marketing specialist and writer. She’s passionate about quality coffee, travel, wellness, and digital marketing. You can connect with Frosina on LinkedIn or her website, Zhillmatic.