Our fast-paced life, unhealthy lifestyle (late nights, indulging in junk, not having adequate sleep), all contribute to making us lethargic and inactive. To be fit, one should adopt yoga in their workout regime. Performing yoga in the morning will rejuvenate you; pump you with energy and positivity so that you can go through your hectic routine. It will not only be beneficial for your body but also your mind and soul.
- Helps in holistic healing of the body
- Energizes you and increases blood circulation
- Regularizes your sleep pattern and helps those suffering from insomnia
- Improves the digestive system and boosts metabolism
- Helps improve the respiratory system and the functioning and purification of the lungs
- Increases the flexibility of your body, strengthens it while improving the body’s balance and posture
- Helps in draining lymph (a fluid rich in immune cells), thus flushing out the toxins and improving immunity
- Helps lower the risk of cardiovascular diseases
- Provides relief from pain and mental conditions such as depression, anxiety, stress
Morning Yoga Sequence
Enlisted below are some of the easy yet effective asanas which can revitalize you and help you sail through your packed day.
Ardha Matsyendrasana (Half Spinal Twist)
Also known as the Half Fish pose, this pose is beneficial for your spine and your digestive system.
Stretch out your legs straight on the floor. Fold the left leg over the right hip. Your left leg’s heel should touch the right hip. It should touch the floor and should be perpendicular to the floor. Twist your upper body using your spine towards the left and touch the floor with your left palm. Hold for a few seconds and while releasing, lift your hand first and slowly the spine to the original posture. Repeat the same with the other leg. This is an easy variation of the pose.
For the advanced version, the right leg should be over the left simultaneously. Place left hand on the right knee and the right hand behind you for support. Twist the upper body gently to the right side. Release the same way as in the easy version. Repeat on the other side.
Cobbler’s Pose (Baddha Koṇāsana)
It helps stretch the hips, knees, and thighs. It is beneficial for those who have desk jobs or spend a lot of time while sitting. To attain this posture, stretch out your legs straight on the floor. Bend them towards the pelvis so that the soles touch together. Bend them as close to the pelvis as possible. The outer part of the bent knees should, however, touch the floor. Hold your toes or your ankles and just focus on your breathing.
In case if you are looking for a variation and are comfortable, lengthen your spine, and with each exhale just bend forward. Bend the maximum you can so that your head touches the floor and you feel a stretch in your back and thighs. The spine should not be arched; it has to be straight. Breathe normally while holding the pose and release the asana gently.
Setu Bandhasana/ Setu Bandha Sarvangasana (Bridge Pose)
This pose strengthens the spine and is beneficial for high blood pressure, insomnia stress. Lie straight on the floor and bend your knees so that your legs are in line with your body and shoulders. Hands should be on the sides, palms touching the floor. While inhaling, gently, lift your hips, lower back, middle and upper back one by one towards the ceiling. Take the support of your hands in doing so. Your chin should touch your upper chest. Hold the pose for 30 seconds to a minute and while exhaling, release the posture.
For those, who can touch their heels with the buttocks can do so. For those who can’t, just bend the legs at a distance from the buttocks which is convenient for you to lift the body.
Tadasana (Mountain Pose)
It is one of the easiest poses and strengthens the knees and ankles.
Stand straight and spread your legs a few feet apart. While inhaling, raise your arms and raise them upwards. They should be above your head at a distance and should be straight but interlocked. Slowly, lift your feet away from the floor starting with your heels so that you are standing on your toes. Hold this position and breathe for as long as you can. While exhaling, bring your heels back on the floor and your arms at the sides.
Your spine and body should be straight. Just ensure not to sway to the sides or lose balance. The body weight should be on the toes and will be spread evenly. Those who are comfortable can even keep their feet together while performing this asana.
Vrikshasana (Tree Pose)
It strengthens thighs, calf, and ankles and increases concentration and immunity, along with calming the body.
Stand with your feet together. Fold your right leg onto the thigh of the left one. The lifted leg should be perpendicular to the other one. While inhaling, raise your arms above your head and bring them above your head at a distance. They should be straight but in the Namaste or prayer posture. Hold the pose as long as you can and just focus on your breathing. While exhaling, bring your leg and arms down. Repeat the same on the other leg.
This is a wonderful pose as it has various benefits. It helps in weight reduction, ensures a better digestive system, regularizes menstrual cycle, helps your body relax, enhances blood circulation, energizes the body, and helps cure insomnia.
To readout steps and benefits of Surya Namaskar, click here.
Apart from the above-mentioned ones, you can also do Trikonasana (Extended Triangle Pose), Bhujangasana (Cobra Pose), Viparita Karani (Legs up the wall pose) and Paschimottanasana (Seated forward bend). After completing them all, end your workout with Shavasana.
The point to be taken care of is to always listen to your body. Do not force your body into the pose. For best results, perform yoga daily. There is no reason to worry if you can’t achieve the posture on the first go. Also, on some days, the flexibility of the body will be good and on some days, it will be less. Increase the duration and frequency eventually. Just remember, practice will make you better. Along with yoga, taking a nutritious diet and keeping yourself hydrated is essential. It is advised to devise a proper sleeping, eating, and exercising regime as it will help you in staying refreshed and energetic.