With much pride and enthusiasm, the practitioners of yoga science claim that it is one of the health disciplines that utterly benefits mankind in every way. No matter the age, gender, and the time of practice, the individuals feel high on health, spirit, and wellness after every yoga routine.
For many yogis morning still remains the sacred time for practicing the yoga. Incorporating daily yoga routine for beginners into your life can be truly magical and uplifting. Waking up to a sunrise, inhaling the fresh air and performing yoga poses in the morning helps to create a sense of union, allows the body to regulate its sleep rhythms, stimulates the functions of the organs that ensures you spend your entire day with a peaceful mind and healthy body.
For our enthusiastic readers, here is the daily yoga routine for beginners that lengthens the body and strengthens the mind. Learn the instructions of yoga poses ideal for morning yoga practices.
1. Mountain Pose (Tadasana): Begin your day with Mountain Pose that stretches and lengthens your muscles leading to the invigoration of the entire body.
Steps: Stand on a yoga mat with your feet together and spine in its natural shape. Breathe deeply and try to connect with the present moment. Firmly ground the feet into a yoga mat. Broaden your collarbones, elongate through your torso, drop your shoulders away from the neck and gaze in a front direction. If you wish you can either hoist your hands up towards the ceiling or can fold it in Anjali Mudra.
2. Cat-Cow Stretch (Marjaryasana-Bitilasana): Warm up the body in the Cat-Cow stretch. The gentle movement when coordinated with the breath stimulates the abdominal organs and calms the brain.
Steps: Move into a table-top position with knees and wrists under the hips and shoulders respectively. Separate the shins and knees hip-width apart. Strongly press the palms into the ground to broaden your shoulders and keep the head in a neutral position. For Cow Pose: Inhale, drop the stomach towards the floor, uplift your chest and chin and fix your gaze towards the ceiling. Next, move into the cat pose: Exhale, arch your back towards the sky, pull your stomach to your spine, and release the crown of the head to the floor and naturally bring your chin to chest. Flow from cat to cow and vice-versa by coordinating the movements with the breath.
3. Standing Forward Fold Pose (Uttanasana): Incorporate standing forward fold pose into your morning yoga routine for beginners for reaping the combined benefits of forwarding folds and inversions.
Steps: Stand in Tadasana with your hands resting on your hips. As you breathe in, raise both your hands up. And as you breathe out, bend forward. Let the top of your head hang and keep your torso long. Either place the hands on the ground next to the feet or clasp the elbows with opposite hands. With each breath, try to fold deeper into the pose.
4. Downward Facing Dog Pose (Adho Mukha Svanasana): Energize and rejuvenate the entire body, including the mind with downward dog and live your day in a healthier manner.
Steps: Come on your fours. Stretch your elbows so that the arms are straight and relax your upper body. Spread the fingers of the palm and evenly distribute the weight across the hands. Exhale, tuck the toes under, uplift the knees off a mat, elevate the hips, and stretch the legs behind. Slowly, take the shape of an inverted ‘V.’ Gaze at the navel and rest in the pose for as long as you can.
5. Child Pose (Balasana): Finish the morning yoga routine in a deeply calming child pose that also lengthens the back body, hips and reduces fatigue.
Steps: For the pose, come on your hands and knees. Separate your knees 2-3 inches apart and keep the toes of the feet together. Rest your hips on your heels. Breathe. Hinge forward bringing your torso over the stomach and forehead to the ground. Make sure the heart and chest are over the top of the thighs. Stretch the hands behind, palms up. Close the eyes and rest.
Include these five yoga poses as well as meditation and pranayama asanas to your morning yoga routine for developing a body-mind connection that sets you up for an amazing day.