7 must-do yoga poses to try every morning

Starting the day with yoga can be extremely beneficial to both, physical and emotional health. It not only stretches and strengthens the muscles, but it also sets a good mood for the day. Yoga in the morning improves energy, focus, and reduces stress. Following are 7 basic and efficient yoga positions to work into your morning routine for a fresh start.

This gentle stretch is perfect for warming up and calming your mind. Child’s Pose stretches the hips, back, and shoulders, helping us ease into the day with a relaxed state of mind.

How to do it:
– Kneel on the floor, sit back on your heels, and stretch your arms forward on the mat.
– Rest your forehead on the ground and take deep breaths.
– Hold this position for 1–2 minutes.

Benefits:
– Relieves lower back tension.
– Encourages deep breathing and mindfulness.

This dynamic pose is great for waking up the spine and increasing flexibility. It also helps to alleviate stiffness induced by sleeping.

Instructions: – Begin on all fours, hands under shoulders, knees under hips.
– Inhale as you arch your back (Cow Pose), then exhale as you round your spine (Cat Pose).
– Repeat 8 to 10 times.

Downward Dog, a cornerstone of yoga exercises, energises the entire body. It’s helpful for increasing circulation and strength.

To perform this exercise, start on all fours and lift your hips up and back to form an inverted “V” shape.
– Hold your hands shoulder-width apart and your feet hip-width apart.
– Hold for 30–60 seconds.

Benefits:
– Stretches the hamstrings, calves, and shoulders.
– Boosts blood flow to the brain, enhancing focus.

Sun Salutations are a sequence of poses that warm up the entire body. They’re a complete workout on their own and perfect for energising your morning.

How to do it:
– Perform a series of forward bends, lunges, and backbends in a flow.
– Start with 5 rounds, gradually increasing over time.

This powerful pose builds strength, stability, and confidence. Warrior Pose stretches multiple muscle groups and promotes focus.

How to do it:
– Stand with one foot forward and the other extended back.
– Bend your front knee at a 90-degree angle, and raise your arms overhead.
– Hold for 30 seconds on each side.

This calming pose is great for stretching your back and hamstrings while promoting relaxation.
How to do it:
– Sit with your legs extended straight in front of you.
– Inhale, and as you exhale, bend forward, reaching for your toes.
– Hold the stretch for 1–2 minutes.

End your morning yoga routine with the ultimate relaxation pose. Savasana allows your body and mind to absorb the benefits of the practice fully.

How to do it:
– Lie flat on your back with your arms by your sides and palms facing up.
– Close your eyes and take slow, deep breaths.
– Stay in this position for 2–5 minutes.

Benefits:
– Calms the mind and reduces stress.
– Promotes overall relaxation and mental clarity.