Mornings for most of us are full of rush. Many people jump out of bed straight to work, neglecting the opportunity to set a positive tone for the day ahead. Setting a morning routine when you can spend some time with yourself is essential for a good mental health. Start by waking up a little earlier, after you are done with taking a bath, proceed to do some kind of stretches or any other physical activity . You can also set some time aside for breathing exercises or meditation. Such activities can ensure that your day starts calmer and you get the mental strength to deal with challenges for your day ahead. Adding morning stretches into your daily routine not only wakes up your body making you feel more fresh but also renews your mind and spirit. Research proves the yoga stretches can promote recovery from and treatment of addiction, reduce stress, anxiety, depression, and chronic pain, improve sleep patterns, and enhance overall well-being and quality of life.
Benefits of Morning Stretches of Yoga
1. Increased Flexibility:
Morning yoga stretches activate your muscles and joints by promoting flexibility and mobility throughout your body. Starting your day with these stretches can keep stiffness and tightness in check that often accompany a night of rest.
2. Improved Posture:
Work from home or office has increased poor posture in body due to long hours spent sitting, slouching or lying while holding laptops. Morning yoga stretches can help realign your spine and open up your chest and shoulders, enhancing a better posture and reducing the risk of discomfort or injury throughout the day.
3. Enhanced Blood Circulation:
The gentle movements and deep breathing exercises during the stretches stimulate blood flow throughout your body, circulating oxygen and nutrients to your muscles and other organs. This increased circulation can help boost your energy levels and make you feel more alert and focused.
4. Stress Relief:
Starting your day with a mindful yoga practice can help reduce stress and anxiety, bringing in positive energy. The combination of movement, breath work, and mindfulness promotes relaxation and inner peace, helping you approach the day with a calm and centered mindset. They also help in activating your senses in a better way.
5. Increased Energy:
Rather than reaching for a cup of coffee to wake up in the morning, consider incorporating yoga stretches into your routine. These gentle movements awaken your body and mind, providing a natural energy boost that lasts throughout the day without the crash associated with caffeine. In fact, when you practice yoga stretches consistently for days, you feel less sleepy in the day. You will also experience a better sleep cycle and a boost in your productivity throughout the day.
Morning Stretches Of Yoga Routine
Before beginning any yoga routine, it’s essential to listen to your body and modify poses (Asanas) as per your individual needs and abilities. Do not try to reach to perfection of all poses on Day 1. Yoga requires patience and consistency. With muscle memory, your poses will automatically improve over time. It is also important to focus on mind body connection while doing these stretches. Remember to breathe deeply and mindfully throughout the practice, focusing on the sensations in your body and staying present in the moment.
1. Sun Salutation (Surya Namaskar):
The Sun Salutation is a classic sequence that combines various yoga poses in a fluid motion. Begin by standing tall in Mountain Pose (Tadasana), then move through poses such as Forward Fold (Uttanasana), Plank Pose (Phalakasana), and Cobra Pose (Bhujangasana). This sequence improves circulation, stretches major muscle groups, and enhances flexibility of spine, making you feel refreshed and focused.
2. Child’s Pose (Balasana):
Start on your hands and knees, with your knees hip-width apart and your toes touching. Sit back on your heels and lower your forehead to the mat, extending your arms in front of you or resting them by your sides. Take several deep breaths during the process. Feel the stretch in your hips, lower back, and shoulders. This pose is excellent for people who face regular back pains or neck pains due to long working hours.
3. Cat-Cow Stretch (Bitilasana Marjaryasana):
Another excellent and easy pose to balance your back and neck. Start on your hands and knees, with your wrists directly under your shoulders and your knees hip-width apart. Inhale as you arch your back and lift your chest and tailbone toward the ceiling (Cow Pose). Exhale as you round your spine and tuck your chin to your chest, drawing your belly button toward your spine (Cat Pose). Continue flowing between Cat and Cow Pose for several breaths, syncing your movements with your breath.
4. Downward-Facing Dog (Adho Mukha Svanasana):
Start on your hands and knees, with your wrists slightly in front of your shoulders. Lift your hips toward the ceiling, straightening your arms and legs to form an inverted V shape. Press your hands firmly into the mat and draw your shoulder blades down your back. Pedal your feet one at a time to stretch your calves and hamstrings, then hold the pose for several breaths. This pose strengthens your upper body, opens the back of your legs as well as elongates the spine. It enhances blood circulation that can help in relieving headaches and mental fogginess.
5. Standing Forward Fold (Uttanasana):
From Downward-Facing Dog, walk your feet forward to meet your hands at the top of the mat. Bend your knees slightly and fold forward at the hips, letting your head and arms hang heavy. You can keep your knees bent or straighten them to deepen the stretch in your hamstrings. Relax your neck and shoulders, and take several deep breaths in this pose. This pose strengthens your legs, thighs and knees while balancing nervous system. It is also known to improve digestion and stimulates live and kidney.
6. Mountain Pose (Tadasana):
From Standing Forward Fold, slowly roll up to standing, one vertebra at a time. Stand tall with your feet hip-width apart, grounding down through all four corners of your feet. Engage your thighs, draw your belly button in toward your spine, and roll your shoulders back and down. Reach your arms overhead, palms facing each other, and lengthen through your fingertips. Take several deep breaths, feeling strong and grounded in this foundational pose. Apart from improving posture and helping relieve sciatic pains, this pose is known to treat many health conditions such as Parkinson’s, Chronic Obstructive Pulmonary Disease (COPD) etc.
7. Seated Forward Bend (Paschimottanasana):
Sit on the mat with your legs extended in front of you and your feet flexed. Inhale to lengthen your spine, then exhale to hinge forward at the hips, reaching for your feet or shins. Keep your back straight as you fold forward, leading with your chest rather than rounding your spine. Take several deep breaths in this pose, feeling the stretch in your hamstrings and lower back. The pose stimulates abdominal organs such as pancreas and is effective in treating diabetes.
8. Corpse Pose (Savasana):
Lie flat on your back with your arms by your sides, palms facing up, and your legs extended. Close your eyes and allow your body to relax completely, sinking into the mat with each exhale. Let go of any tension or stress, and focus on the sensation of your breath moving in and out of your body. Savasana is known to manage stress by activating relaxation response of nervous system and deactivating stress response. It also regulates blood pressure and provides relief from muscle tension.
Remain in Savasana for at least 5-10 minutes, or longer if time allows, soaking in the benefits of your morning yoga practice.
Adding 20 minutes stretches in the morning into your daily routine can be a powerful way to start your day. By taking just a few minutes each morning to move your body, breathe deeply, and cultivate mindfulness, you can set a positive tone for the rest of the day ahead. Whether you’re looking to increase flexibility, improve posture, or reduce stress, a consistent yoga practice can help you achieve your goals and live a healthier, more balanced life. Roll out your mat tomorrow morning and see how a few simple stretches can transform your day.
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