Yoga is one of the most powerful ways to ensure holistic wellness in life. While International Yoga Day is around the corner, we have handpicked a few yoga poses that you can practise in the morning to start your day on the right note. We spoke to Anchal Rout, a Delhi NCR-based Yoga and Reiki healing expert.
Anchal Rout said, “Practising yoga in the morning can help create a positive mood, arrange your energy, and focus your thoughts.”
Simple Morning Yoga Poses
Here are five yoga poses recommended to kickstart your day, brought to you by our yoga expert:
Mountain Pose (Tadasana)
This is one of the most effective poses as it aids in strengthening and aligning the spine, preparing the practitioner for other poses. To get this position right, you have to join both legs, hands are to be placed near the body, and weight is to be distributed in equal measure. Breathe in deeply, bring your arms above your head, and extend them towards the ceiling like you’re attempting to grab for the sky. This position relieves tension and gives you a centre, a feeling of balance and stability.
Cat-Cow Pose (Marjaryasana-Bitilasana)
This gentle flow mobilises the spine and makes the muscles there more pliable. Stand on your four limbs, knees and wrists aligned with your shoulders and hips respectively. Inhale, bend forward, arch back, and raise your head and tailbone toward the sky. Breathe out, curve your spine, bringing your chin towards your chest and your tailbone towards the floor. Repeat for several breaths, making the transition between the two movements continuous and fluid.
Downward-Facing Dog (Adho Mukha Svanasana)
This stimulating yoga posture stretches all parts of the body, increases the musculature of the arms and legs, and increases the pulse. Starting in the all-fours position, tuck your toes, and raise your hips, sternum, and legs towards the ceiling to create an inverted V shape. Place your palms and fingertips fully on the mat, unclench your neck, and look straight down at the midpoint of the mat. Stay in this position for some time, as it stretches back muscles, hamstrings and calf muscles.
Warrior I (Virabhadrasana I)
This posture strengthens the muscles and your stance and increases power and positivity. Starting position – one foot should be positioned forward, the back leg should be straight and the heel should touch the ground. Stand with your feet shoulder-width apart, with your arms up in the air and your palms facing each other, then lift your front knee to meet your hands. Tilt your hips to face the floor and pause in this position for some time before changing to the other side.
Child’s Pose (Balasana)
It is a well-known yoga pose that stills the mind and provides a mild stretch to the muscles of the back, hip and shoulders. With your legs on the baby blanket, lower your bums down to bowing on your knees and chest and put your arms in front of you or beside your body. Next, lie on your back and place your forehead on the mat to breathe comfortably and let your body loosen up.
