7 morning yoga exercises to help you full of vitality

Gentle morning yoga exercises will help you relax, awake and full of energy for a new day.

Morning yoga has the benefit of helping to adjust the biological clock so that you sleep earlier and sleep more deeply at night. A yoga routine also helps you balance hormones, boost metabolism, and prevent aches and pains.

Before you start practicing your morning yoga sequence, you should prepare your yoga mat and warm up your body parts with easy and simple exercises like neck, arm and leg exercises. After warming up, you can do the morning yoga sequence in the order below to have an exciting working day!

1. Baby Pose

Child’s pose mainly works on the buttocks, spine, pelvis, thighs and stretches these parts, so it will help you relax your mind, reshape your spine and increase your energy. a new day.

You do this morning yoga exercise by following these steps:

– Stand with your hands and knees on the floor, hands shoulder width apart, knees slightly open and feet slightly closed so that your thumbs touch, back straight with shoulders and buttocks.

– Slowly bring your butt back to your heels, arms down, fingers stretched, belly now touching thighs, back straight to stretch spine and forehead almost touching the floor. You can also place your arms next to your body, palms facing up to relax.

– Squeeze your abdomen, inhale and exhale gently for 5 deep breaths and then bring your body back to the original position.

You can refer to the video: Extended Child’s Pose – Yoga With Adriene

2. Cat-cow pose

The two cat and cow poses ( cat-cow ) done together will help your body increase the circulation of spinal fluid. At the same time, the exercise relaxes the spine and gently massages the parts in the abdomen. The upper body stretch pose in morning yoga will help you wake up more alert and make your body more flexible throughout the day.

Here are the steps:

– At the end of the baby pose, you stay in place with your knees and hands on the floor, feet stretched out hip-width apart.

– When inhaling, you bend your back, bring your belly down, push your hips up as high as you can, your back is straight but you can still roll back and forth like a cow pose and push your neck up to relax.

– As you exhale, press your hands into the ground, squeeze your legs and arms to support your body, pull your stomach in, arch your back as high as you can, and lower your head to look at your thighs like a cat.

– You continuously perform the above movements and breathe steadily for 5 breaths.

You can refer to the video: How to Do a Cat Cow Pose for Energy Yoga

3. Downward-Facing Dog Pose

Downward-facing dog is great for your morning yoga practice because it requires your head to be downward. This pose works mainly on areas such as arms, shoulders, and wrists by stretching the tendons, spine and calves. The right way to practice the movements will help relax the mind, support the treatment of sciatica and provide energy for the body.

You do the exercise by following the steps below:

– Hold the cat – crawl position with your hands and knees on the floor. Keep your arms straight, shoulders straight, without strain, knees placed on hips and toes.

Exhale, slowly lower your arms, bring your hips up as high as you can and keep your legs straight. As you lower your arms, bring your head along with your hands so that your head is parallel to your arms. The exercise will be most effective when your body parts such as your back, arms, and legs are straightened.

– Squeeze the abdomen, squeeze the thighs, calves so that the body stays firmly on the mat. You should also note that you should not strain your shoulders, roll your shoulders or let your belly close to the floor.

– When you have stabilized your body, gently bend each leg and breathe evenly for 5 breaths.

Stop moving your legs, stay in the position for at least 2 deep breaths.

– Lower your knees, straighten your feet and return to the starting position.

Consider doing Downward Dog twice or returning to this exercise in between the other poses in your morning yoga sequence for about 3 breaths each.

You can refer to more videos: Downward Dog – Downward Facing Dog Yoga Tutorial

4. Three-legged dog pose

The three-legged downward dog morning yoga pose mainly works on parts such as hips, hamstrings, hip flexors, and arms, so you can stretch your body and increase your self-confidence. believe.

You do the exercise by following these steps:

– In the downward facing dog position, parts such as arms, coccyx and legs are stretched as much as possible.

– Take a deep breath, squeeze your legs and raise your right leg up as high as possible, hips still level with the ground. The left leg is straight and the heel touches the floor for support.

Exhale and bend your right leg with your heel toward your butt and tilt one side of your body to the left so you can extend your right hip.

– You hold the pose and take two breaths to expand and lengthen the hip muscles.

Gently bring your feet back to the ground as you exhale and switch sides.

You can refer to more videos: Three-Limb Down Dog Adjustment⎢Teaching Yoga with Briohny Smyth

5. Warrior Pose I

Warrior I is known as a strength pose because it strengthens the shoulders, back, arms, legs, and ankles. Using this pose in your morning yoga practice will help you increase your confidence, increase hip flexibility, train focus, and energize your entire body.

From Downward Dog, lift your right leg up and bend your knee toward your nose, keeping your thighs and calves square.

– Squeeze your legs and stretch your left leg in a straight line, toes should be kept straight towards the top of the mat, your right foot will now be pressed down.

– Press your hips, lower your right knee, begin to hammock, press your stomach, raise your arms above your head, palms facing each other, parallel and take 3 deep breaths.

Return to face down dog pose and switch legs.

If you can’t step up between your hands, you can put your foot down and grab your ankle with one hand and move your foot forward. You can also stand up, put your feet forward, and then adjust.

You can refer to: How to Do a Warrior One Yoga

6. Mountain Pose

Mountain pose is quite simple to do, but it can help you learn how to calm your mind and improve your physique. This morning yoga exercise works mainly on the muscles in the arms, torso, and legs.

– From downward facing dog, step your right foot between your hands, step the other foot up and stand up straight.

– You open the feet moderately, relax the arms, palms facing forward so that the shoulder blades can roll up and down, squeeze the legs, keep the back straight and the neck elongated.

– When performing the pose, you breathe deeply, draw your stomach, open your chest, open your shoulders, squeeze your legs, lift your toes and spread them out. You breathe in and out steadily for 5 breaths and then bring your legs back to the original position.

You can refer to the video: How to do Mountain Pose In Yoga

7. Standing posture bent forward

Standing forward bend will help you improve your mental health, support the treatment of kidney, liver and digestive diseases. This morning yoga exercise mainly works on muscles such as the spine, hamstrings, glutes, quadriceps and pear muscles.

Here are the steps to perform the exercise:

– From mountain pose, take a deep breath, raise your arms straight up to touch your ears and relax your head.

As you exhale, bend your hips without bending your waist to keep your upper body elongated.

Inhale and exhale for 5 deep breaths, lengthening the spine as you inhale, flexing the hips deeper as you exhale. While performing the movement, you completely relax your head and neck.

– When you have completed five breaths, release your arms, exhale and lift yourself up from the hip joint and inhale.

– You repeat the mountain pose for 5 breaths to end the morning yoga series.

You can refer to the video: How to Do a Standing Forward Bend

The above morning yoga exercises will help you boost your energy for a new day, stimulate your muscles and focus. Get into the habit of waking up early to feel your body in every breath with morning yoga!

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