Beginner to advanced morning yoga routine: Poses to include | XpertsReviews.com

Yoga can be done in the morning, after concluding your work or before turning your eyes. Whatever time, there are advantages that you can enjoy. But if you practice it in the morning, you can get an increase in energy. If you choose to do it after the sun sun, you may like to start with the sun greeting or Surya Namaskar, which is a sequence of 12 yoga or asanas poses. Although this is a popular way to start the day, a simple morning yoga routine can also be beneficial for you. From the beginner to the advanced level, there is something for everyone.

What are the advantages of making yoga in the morning?

You should have a morning yoga routine, because there are advantages to do so early in the day:

• Stimulates energy: “Having a morning yoga routine helps to wake up your body as well as the mind by increasing your blood flow and your oxygen rate,” said Expert in Himalayan Yoga Siddha Akshar. Deep breathing during poses can deepen the oxygen intake and provide more nutrients to your cells. This can help eliminate toxins from your body and let you energize. During a study in 2023, published in Biopsychosocial medicineThe researchers found that yoga has helped improve the energy levels of the participants.
• Improves flexibility: Some yoga poses focus on tight areas such as hamstrings, hips, shoulders and lower back. “They help release tensions and improve flexibility,” said the expert.
• Improves digestion: Having a morning yoga routine can activate your digestive system. “Yoga poses can massage your abdominal organs and help digestion. This can improve the absorption of nutrients, which is necessary to stimulate energy, ”explains the expert.
• Good for concentration and concentration: Meditation and conscious practices during yoga promote development. During a 2019 study, published in the International Yoga JournalMaking yoga in the morning increased the concentration and calm of practitioners during daily ups and downs. “It calms the mind and reduces stress, which improves productivity throughout the day,” explains Akshar. During a 2019 study, published in Brain plasticityParticipants who made yoga, had significantly more important improvements in their mental health, as their reduced stress levels indicate.

Morning yoga routine

Here are some of the poses that should be part of your morning yoga routine:

1. Morning yoga routine for beginners

Hasta uttanasana where the raised arms pose

• Start by staying straight.
• Inspire and lift your arms on your head and stretch up. Make sure your palms face each other while raising your arms.
• Tilt your head, neck and upper back a bit to create a slight arch.
• Exhale by freeing yourself from the pose.

Padahastasana or stand forward

• Hold on, inhale and fold your upper body to your pelvic joint. In doing so, try to touch your knee with your nose.
• Place your palms on each side of your feet.
• You can fold your knees a little. With practice, slowly straighten your knees and try to touch your chest to your thighs.
• Exhaust that you are held slowly.

Adho Mukha Svanasana or Dog installation downwards

• Start with Padahastasana or standing forward.
• Inspire and move your feet backwards, lift your hips, straighten your knees and elbows, and form an inverted “V”.
• Try to push your heels to the ground.
• Place your knees and push back on your pool and reject your forehead, then exhale.

Bhujangasana or Cobra Pose

• Lie on your stomach, inspire and slowly lift your trunk and head using your palms. Your arms should be folded at the elbows.
• Arch your neck slightly backwards and upwards, and make sure your navel is in a hurry against the ground.
• Exhale and gently place your chest on the ground.

2. morning yoga routine for the intermediate level

Ardha Chandrasana or Half Moon Pose

• Start with Padahasthasana.
• Spread your left leg back, place your knee and extend your toes.
• Inspire and stretch your arms on your head and look up.
• Make sure your right knee is aligned with your ankle.
• Fold your upper body back and form an arc at the expiration.

Chakrasana or wheels

• To lay the wheel, lie on your back.
• Fold your knees, place your palms next to your ears with your fingers pointing to your shoulder.
• Inspire and put pressure on your palms and feet and lift your body in a curved position.
• Exhale and slowly take out this position.

Naukasana or boat installation

• Lie on your back.
• Inspire, lift the top and lower body to balance your sit bones. Your toes should be aligned with your eyes.
• Keep your knees and your back straight.
• Tighten your abdominal muscles.
• Exhale and relax.

BAR KAKASANA or Baby Crow poses

• Start with the installation of Vajrasana or Diamond while sitting on your heels and keeping your right spine.
• Inspire, lean forward and place your elbows, forearms and palms flat on the ground.
• Adjust the position of your knees and place them on the upper arm near your armpit.
• Transfer your body weight to your arms.
• Lift your feet on the floor and support your body on your forearms.
• Look forward, keep the balance and exhale.

3. Morning yoga routine for the advanced level

Kakasana (Crow poses)

• Stand straight to do the crow pose.
• Inspire, lean forward and put your palms flat in front of your feet.
• Fold your elbows a little and place your knees just below your armpits.
• Do you think forward so that your body weight moves to your arms.
• Find your balance and slowly lift your two feet on the ground, then gather your feet and exhale.

Astavakrasana or pose at eight angles

• Start with Adho Mukha Svanasana or the installation of dogs oriented downwards.
• Inspire then jump and bring your left foot between your palms and the right foot outside your right palm.
• F by firmly enter your right elbow under your right inside the thigh.
• Slowly lift your right foot on the floor and lean your upper body forward.
• Move your body weight to your palms and lift your leg from the ground.
• Cross your left leg on your right and create a firm lock.
• Set your legs and look forward and exhale.

Sirshasana or frontal head

• Start by supposing Vajrasana.
• Inspire, place your elbows on the ground. Your locked palms and elbows must form an imaginary equilateral triangle.
• Place the crown of your head on the ground in front of your palms.
• Walk your toes to your head until your back is straightening up.
• Slowly lift your legs in the air and then exhale.

Pose of Mayurasana or Peacock

• To pose peacock, start with Adho Mukha Svanasana or the installation of dogs oriented downwards.
• Inspire, place your knees, put your palms in such a way that your fingers point back.
• Enter the upper body forward, gather your elbows and place your abdomen on your elbows.
• Return your knees.
• Lift your legs until they are online with the upper body.
• Tighten the muscles of your legs and try to balance and exhale.

Morning yoga routine: who should avoid?

Having a morning yoga routine of about 10 minutes can be beneficial, but there are people who should not do these poses.

• If you suffer from lower back pain, be careful during the backbends.
• If you have had a recent injury, especially for your legs, hips, back and shoulders, they should avoid any physical activity, including yoga.
• Make poses, in particular those of the advanced level or asanas which exert pressure on the abdomen, will not help you if you are in the last stages of pregnancy.

Having a morning yoga routine can be a great way to start the day. However, avoid growing too hard by poses, especially if you are a beginner.

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