Everyday Morning Practice
About this pack
This pack is a combination of 6 unique Morning Yoga practice sessions to help you start your day! Stretch and strengthen! Bring energy to the body and rejuvenate the nervous system!
Yoga is an ancient discipline that focuses on bringing harmony between the mind and the body. Originating in the 5th-century in India, yoga is a group of physical, mental, and breathing exercises aimed at enhancing health and spirituality. The essence of yoga asanas and poses lies in the belief that in us the life force travels through a series of channels known as chakras. There are seven major chakras in our body that are responsible for various physiological functions and deal with various emotions like security, survival, compassion, intellect, intuition, etc. All these chakras and their associated organs and emotions are invigorated through the physical movements of the yoga poses. These are body postures that are classified into several positions and movements like standing, sitting, reclining, inverted, balancing, twisting, forward-bending, back-bending, etc. These yoga poses can be personalised depending on the yoga experience of the person doing them i.e. they can be personalised into morning yoga for beginners and for those who have intermediate, and advanced experience.
The tremendous mental and physiological benefits that yoga helps us gain makes it even more important for us to start the day with these powerful benefits. According to the yogic science, each day starts with the Brahma Muhurta or the pre-dawn time. The best time to do yoga in morning is the period between 3:30 am and 5:30 am, which is considered to be the time of the creator in which the benefits of studying, acquiring spiritual knowledge, and exercising increase manifolds. It is the period during which you are on an empty stomach, relaxed, and your surroundings are free of chaos and distractions, you can enjoy an energized and good morning with yoga. Also, this is considered to be a time that you can dedicate to yourself through the practice of morning yoga. Doing morning yoga poses sets a peaceful and balanced rhythm and tone for the entire day and refreshes your body and mind.
One of the best morning yoga advantages is that it requires no special equipment or a fancy yoga studio space. Here are some tips to do your morning yoga routine in the comfort of your home: For your morning yoga at home, you need a space in your home that’s free of distractions and dirt. The spot that you choose for your practice should not be cluttered.
Morning yoga is a very gentle practice that brings our minds and body into complete harmony. Morning yoga poses can be done by anyone regardless of their ethnicity, age, and gender. Everybody benefits from early morning yoga: Children as young as 5 years can practice morning yoga poses. Early morning yoga benefits teenagers in the age group of 13-19 years. Seniors can gain flexibility and strength through morning yoga asanas. People who have undergone major surgeries and are recuperating can easily do morning yoga asanas. There are several morning yoga poses health benefits for pregnant women. People who have been rendered immobile due to surgeries or injuries can do morning yoga to regain their strength. People who suffer from health conditions like that of the digestive system or muscular weakness, etc. can greatly benefit from morning yoga.
Certain conditions render morning yoga ineffective and even risky for some people. Early morning yoga must be avoided by: Those who have suffered major injury that still pains must avoid morning yoga. People who have undergone a major surgery should not do morning yoga poses without consulting their doctor or before their condition stabilizes. Morning yoga must be avoided if you are experiencing a fever or cold. People who are experiencing major stress or anxiety must let their heartbeat stabilize before practicing early morning yoga. A newly pregnant woman must avoid a morning yoga routine. Morning yoga is not advised for people who have recently suffered from an asthma attack, heart disease, spine injury, etc.
Here is a list of some of the most energizing and effective morning yoga poses: Shishuasana (Child pose) Marjiarasana (Cat pose) Baddhakonsasana (Butterfly pose) Veerbhadrasana (warrior pose) Paschimottanasana (Seated-forward bend)
Here is a detailed step-by-step explanation of the morning yoga poses:
One of the best morning yoga steps, this pose eases you into your morning yoga routine and strengthens your lower back and hips. Get on all fours and spread your knees wide. Your big toes should be touching each other. Let your stomach fall between your thighs and your forehead towards the floor. Extend your arms in front of your body with your palms on the floor. Total sets: Repeat for 5-10 minutes Hold: 30 seconds-1 minute
A very effective yoga pose for flexibility, this is great for releasing tension in the neck, spine, and torso. Form a tabletop position and keep your arms perpendicular to the floor with your knees hip-width apart. Look straight ahead and take a deep breath. Inhale and raise your chin and tilt your head back as you raise your tailbone. Total sets: Repeat for 7-8 minutes Hold: 2-3 minutes
This is one of the most efficient poses of yoga for strength building in your groin and hip region. This morning yoga asana also helps in the bowel and intestinal movement. Sit with your spine erect and legs spread straight. Bend your knees and bring your feet towards the pelvis with the soles of your feet touching each other. Grab your feet tightly and inhale as you press your thighs and knees together towards the floor. Flap your legs up and down and keep increasing the speed gradually. Total sets: Repeat for 5-6 minutes Hold: 2 seconds
This is one of the best morning yoga poses for strengthening your legs and back. It is also one of the best poses of yoga to do in morning to improve your range of motion and flexibility. Stand with your feet together and arms at your side. Step with your left foot into a wide lunge as you turn your right foot at an angle of 45-degrees. Extend your arms over your head and squeeze your shoulder blades together. Lift your head to look up at the ceiling. Total sets: Repeat for 5-6 minutes Hold: 30 seconds- 1 minute
This classic morning yoga pose helps in stretching your back and working your calves, spine, and hamstrings. Bring your arms straight out to the sides above your head reaching to the ceiling. Inhale and draw your spine up long. Exhale and begin to lean forward. Keep extending your spine with each inhale till your belly rests on your thighs. Total sets: Repeat for 7-8 minutes Hold: 1-3 minutes
Morning yoga has tremendous physiological and neurological benefits like: Morning yoga helps you in setting the tone for the day right. It helps with clearing your thoughts, giving you a purpose, and ultimately makes you more productive. A morning yoga routine helps in improving your strength and flexibility, which in turn helps you improve your long-term health and balance. Morning yoga for beginners helps to reduce stress and anxiety as it helps in releasing serotonin (happy hormone) that makes us feel good. For kids, yoga has a tremendous impact on reducing their restlessness, improved emotions & memory, and bettering their academic performance. Comprehensive morning yoga poses like Surya Namaskar is not only great for reducing digestive problems but is also a powerful workout of yoga for weight loss. Morning yoga for beginners helps in improving cardiac health and reducing the risk of high blood pressure, heart attack, etc. Morning yoga asanas help boost your metabolism as it wakes up your body and stimulates your digestive system first thing in the morning. Since yoga involves managing your breaths, even a 10-minute morning yoga routine helps in improving your lung health. With yoga, good morning rituals like practicing meditation and gratitude become a part of your life. You don’t always need to visit the gym for fitness. Since yoga makes your muscles and limbs flexible, even a 10-minute morning routine is enough to tone you up and reduce flab. With yoga, good morning rituals like mindfulness and relaxation get integrated with your routine.
While there are no inherent disadvantages of morning yoga, there are some risks that occur due to not doing the poses properly like: Though yoga involves very gentle body movements, but not learning how to do these movements from an expert yoga practitioner may lead to strains and sprains, especially during morning yoga for beginners. Since morning yoga produces body heat, practicing it when you are stressed or anxious may make you feel angry and irritated. Not managing your breath properly during morning yoga steps may lead to hyperventilation and exhaustion.
Here are some tips to be followed while doing morning yoga poses:
Dos: Perform morning yoga on an empty stomach and after emptying your stomach. Warm-up and cool-down sessions must be incorporated in your morning yoga poses. Perform morning yoga asanas in a relaxed manner without hurrying yourself.
Don’ts: Morning yoga for beginners should not be started without proper guidance. Unless your health is good, morning yoga may exacerbate your exhaustion or illness. Overdoing poses of morning yoga for beginners may result in destabilised joints, and sprains. Unless your state of mind is stress-free and good, morning yoga will do more harm than good. Even a 10-minute morning yoga workout performed after meals may make you ill. Menstruating and newly-pregnant women should not start morning yoga steps without their doctor’s approval.
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