Early morning yoga poses for good health | XpertsReviews.com

In the daily chaos of pressed morning routines, fast baths and breakfasts on the go, we often aspire a few moments of peace. All you have to do, to get it is to wake up an hour earlier and practice yoga. Although the release of this time may seem difficult at first, you will soon start to notice the advantages of yoga poses early in the morning. Not only do these aids help to establish a fairly peaceful and calm start for your day, but these poses help maintain anxiety and stress remotely. In addition, our body is steep in the morning, and these poses can help improve flexibility. By wondering what morning the yoga poses to start, see an easy routine below.

Is it healthy to do yoga early in the morning?

Yes, two hours before and after sunrise is the best time to practice yoga because it is rush time for Satvik energy. “The practice of yoga early in the morning poses daily defines your whole day while your mind, body and soul align with nature around nature,” explains Khushboo Shukla, Yoga expert. Yoga helps awaken your body and mind, improving blood circulation and oxygen flow. This keeps you under tension and concentrated throughout the day.

5 advantages of morning yoga poses

Yoga poses early in the morning help you define a pace for your day. Here’s how it helps you:

1. Start your day on a positive note

The practice of yoga early in the morning increases positivity in and around. Meditation, which can be done in the morning as part of a yoga routine, stimulates the mind to find new creative ideas, indicates a study, published in the journal Daily science. This is why you can see a clear difference throughout your day when you do morning yoga poses.

2. Health and time management advantages

You don’t have to worry about taking time for a training session once you have practiced morning yoga poses. These are sufficient to help you stay in shape. If you have constant pain due to longer hours of work, warming the body in the morning will remove the evils, explains Shukla. The other advantages for the health of yoga poses early in the morning are that they help to refine your memory and also reduce the chances of anxiety and depression during the day, indicates this study, published in the International Yoga Journal.

3. Increase in prana or vital force

If you regularly do yoga early in the morning, your vital strength and your energy go to another level. It is especially when you practice pranayama early in the morning. Make sure you do it without noise because you can focus more on your breathing. Deep breathing helps reduce stress and increase the energy of vital force inside, indicates this study, published in the journal Neurological sciences.

4. improves flexibility and regulates hormones

The other advantages of yoga poses early in the morning include their ability to make your body more flexible. Your body can be stiff after sleeping, and morning yoga helps loosen the muscles and tight joints. Some yoga poses can also help stimulate the endocrine system, balance hormones, improve digestion and stimulate metabolism.

5. improves digestion

Morning yoga stimulates the digestive system. This gives you better intestinal health. In addition, yoga poses early in the morning also help detoxify the body.

Yoga early in the morning poses for good health

Are you looking to start yoga poses early in the morning? Here is an easy diet that you can follow

1. Sukshma Vyayam:

A warm -up for joints is very important to start. You can focus on the following exercises:

Neck rotation:

• Sit or keep yourself comfortably with a straight back.
• Slowly rotate your neck in the hourly sense and in the anti -thoring sense (5 times on each side).
• Keep the movements slow and controlled to avoid constraint.

Shoulder rotation:

• Lift your shoulders to your ears and turn them forward and back (5 times each).

Wrist rotation:

• Spread your arms forward, make fists and rotate your wrists in the hourly direction and in the antihorarous direction (5 times each).

Elbow ball:

• Stretch your arms forward, then fold your elbows and touch your shoulders.
• Set again and repeat 10 times.
• Strengthens the arms and improves flexibility.

Lateral fold:

• Hold on with separate feet, lift an arm and fold laterally.
• Hold on a few seconds and repeat on the other side (5 times each).

Knee rotation:

• Keep your knees slightly folded, place your hands on your knees and turn them in the needles of a watch and in the anti-hosa direction (5 times each).

You can also practice jogging or jump for one to two minutes. Make sure you sit comfortably, breathe deeply and relax for a few minutes.

2. ⁠Tadasana (mountain installation)

• In Tadasana, stand straight with your feet together or slightly separated (hip width for balance). Keep your right spine and distribute the weight evenly on both feet. Place your hands next to your body with palms turned inward.
• Inhale deeply and slowly lift the two arms over your head. Store your fingers and turn your palms upwards, facing the sky. Keep your arms straight and stretch them as much as possible.
• Slowly lift your heels on the floor, standing on your toes. Stretch your whole body upwards, feeling the traction of your toes at your fingertips.
• Engage your nucleus and keep your gaze straight ahead or slightly upwards. Stay in this position for 30 seconds to 1 minute, breathing normally. Maintain the balance and feel the full body stretch from head to toe.
• Exhale slowly and lower your heels on the ground. Bring back your arms and relax in a normal standing position.
• Repeat the installation 2-3 times for as many advantages as possible.

3. ⁠triyak taadasana (installation of swing palm)

• Stand straight with your feet with the shoulder width. Keep your spine in erection, relaxed shoulders and look forward. Place your hands next to your body with palms turned inward.
• Inhale deeply and lift the two arms over your head. Store your fingers, keeping the palms turned upwards. Stretch your whole body upwards, feeling lengthening in your spine.
• Exhale slowly and fold your upper body towards the right side, keeping your arms straight. Avoid leaning forward or back – focus on a lateral stretch.
• Hold the stretch for 15 to 30 seconds while breathing normally. Inspire and come back to the center.
• Exhale and fold your upper body on the left side. Feel the stretch on the other side of your size. Hold on for 15 to 30 seconds, breathing normally.
• Inspire and return to the center. Exhale and slowly cut your arms. Relax and take some deep breaths. Repeat cycle 3 to 5 times.

4. ⁠vrikshasana or tree installation

• Stand straight with your feet together and arms by your side.
• Move the weight on your left foot, keeping it firm on the ground.
• Place your right foot on your left thigh (above or below the knee, not on it).
• Balance and bring your palms together in namaste to your chest or above your head.
• Hold on for 15 to 30 seconds, breathing deeply and focusing on a point.
• Slowly lower your right leg and go back to the starting position.
• Repeat on the other side.

5. ⁠Marjiariasana or cat installation

• Start in a table position (wrists under the shoulders, knees under the hips).
• Inspire while lifting your head, hide your back and push your coccyx
• Exhale while you enter your chin on your chest, around your spine and pull your belly.
• Repeat the movement gently for 5 to 10 laps, synchronize the breathing with the movement.

6. ⁠ushtrasana or camel installation

• To be kicked up on the carpet with knees with the width of the hip and hands in the lower back.
• Inspire when you lift your chest and stop your back.
• Exhale and reach your hands back to hold your heels, keeping your hips forward.
• Lower your head slowly, opening the chest and stretching the spine.
• Hold on for 20 to 30 seconds, breathing deeply.
• Inspire to come slowly and relax

7. ⁠parvatasana or mountain installation

• To make Parvatasana, start in Vajrasana (sitting on the heels) with a right spine.
• Inspire when you raise both arms over your head, the palm trees joined Namaste.
• Stretch up, keeping your arms and straight back.
• Hold on for 20 to 30 seconds, breathing deeply.
• Exhale – arms lower slowly and relax.

8. ⁠Shashankasana or rabbit pose

• Sit in Vajrasana (knees together, sitting on heels).
• Inspire when you raise both arms over your head.
• Exhale while you lean forward, bringing the forehead to the ground and the arms stretched forward.
• Relax, keeping the hips on the heels. Breathe deeply.
• Hold on for 20 to 30 seconds, then slowly return to Vajrasana.

9. ⁠Sukhasana or easy pose for pranayama

• Sit comfortably your legs crossed on the floor with a right spine.
• Rest your hands on your knees in Gyan Mudra (the thumb and index touching).
• Close your eyes and relax your shoulders.
• Breathe deeply through your nose, now a constant rhythm.
• Focus on your breathing and practice pranayama techniques like Anulom Vilom or Bhramari.

10. ⁠Cose with 11 or 21 times singing

Singing OM after the morning yoga poses has several advantages. This helps calm the mind and relax your body. This reduces stress, helping you take a peaceful start to your day. OM vibrations synchronize your breath with your body’s energy, helping better oxygen circulation. Just as a warm -up is essential before yoga, OM singing acts as a closure, allowing the mind and the body to absorb the advantages of the session.

• Sit in Sukhasana (your legs crossed) or Padmasana (Lotus installation) with a right spine.
• Rest your hands on your knees in Chin Mudra (the thumb and index touch, the palms up).
• Close your eyes and take some deep breaths. Inhale deeply through the nose.
• Feel your breath fill your lungs, preparing the song.
• While you exhale, sing om slowly

Therefore, we see that the distribution of yoga poses early in the morning can help align our mind, our body and our soul with the rhythm of nature. This greatly contributes to improving flexibility, improving digestion as well as regulating hormones. By incorporating yoga poses early in the morning into your daily routine, you define a positive tone for the day, increase your energy levels and strengthen mental clarity.