Yoga holds a lot of importance in India, where it originated thousands of years ago, and morning Yoga is vital in promoting mental, physical, and spiritual health. Yoga has gained immense popularity worldwide as people embrace holistic well-being and recognize its numerous benefits. However, with so many yoga poses floating around on the internet, many of us are overwhelmed with the information. But with proper learning and patience, you can learn a score of postures ranging from simple ones to complicated ones.
However, to simplify the process for beginners, we have curated some simple morning yoga poses you can include without hurting your body. Once you are comfortable enough, you can further try complicated poses. Read on!
10 Best Morning Yoga Poses for Beginners at Home:
We have presented you with some simple and easy-to-do morning yoga poses you can try, especially if you are a beginner.
1. Tree Pose (Vriksasana):
Tree pose, as the name suggests, is a yoga pose that replicates a tree’s stance. This is one of the best morning yoga postures to help you maintain clarity and stay focused throughout the day. In this pose, you must balance your body on one foot while keeping breathing throughout. Therefore, if you are a beginner, ease into the pose.
How to perform:
- Stand straight on both feet and then place the left foot on the inner side of the right upper thigh.
- Pick a spot before you to gaze while you press your hands together in a prayer pose.
- Remain in this pose for as long as possible while breathing, then change sides.
- Ensure your shoulders are relaxed and your core engaged, and don’t lean too much into the standing leg.
- If you feel unsteady while doing this pose, you can stand against the wall.
2. Triangle (Trikonasana):
Triangle pose or Trikonasana is an easy-to-do morning yoga for beginners that tones up the entire body, strengthens the legs, stretches your waist, and opens up the lungs.
How to perform:
- Stand straight with a feet width distance between your legs.
- Keep your leg closer to the torso while stretching your right foot out by 90 degrees.
- Maintain your body weight equally on both feet by keeping the feet pressed to the ground and inhaling.
- Rest your right hand on your ankle, shin, or the floor outside your right foot as you exhale, and also keep your left arm stretched upwards.
- Remain in this pose as long as possible as you gaze toward the hand on the top. Repeat the same pose on the opposite side.
- Place the back of your torso or heel against the wall if you feel unsteady in the pose.
3. Mountain Pose (Tadasana):
The mountain pose, or the Tadasana, is an energizing morning yoga pose that improves concentration and focus. It also involves all the major muscle groups aiding in majestic steadiness to the practitioner.
How to perform:
- Stand on the floor with heels slightly apart and toes together.
- Keep your arms beside the torso on both sides.
- Place your weight evenly on your feet as you spread your toes.
- Relax your shoulders and roll them back and down while you firm your thigh muscles and rotate them inwards.
- Elongate your torso as you inhale and release your shoulder blades away from the head as you exhale.
- You can either put your hands on your sides or in a prayer position and take deep, slow, and long breaths.
- Initially, you can stand against the wall to check your alignment.
4. Upward-Facing Dog (Urdhva Mukha Svanasana):
Upward facing dog pose or Urdhva Mukha Svanasana is an early morning yoga asana that stretches the abdomen and chest area by awakening the upper body strength.
How to perform:
- Place a yoga mat and lie down on your stomach.
- Place the top of your feet on the mat as you stretch your legs towards the back. As you bend the elbows, spread your palms on the mat beside your waist.
- Press your inner hands firmly into the mat as you inhale.
- Then lift your chest, your legs a few inches off the mat, and straighten your arms simultaneously.
- To open up your chest, tilt your head towards the ceiling, squeeze your shoulder blades, and pull your shoulders back.
5. Warrior I (Virabhadrasana I):
Virabhadrasana I, or Warrior I pose, is a morning yoga asana that builds stamina and strength in your body. This pose also strengthens your core and entire lower body by stretching hips and thighs, giving us confidence.
How to perform:
- Firstly, stand in a mountain pose and keep your feet apart while exhaling.
- Raise your arms parallel to one another and perpendicular to the floor.
- Turn your right to the right at 90 degrees angle and your left foot to the right at 45 to 60 degrees angle. Now rotate your torso to the right as you exhale slowly.
- Now exhale and bend your right knee over the right angle so the shin is perpendicular to the floor while firmly placing the left heel on the floor.
- Now reach up through the arms and straighten the right knee while you press the back heel firmly while inhaling.
- Then release the arms as you exhale while turning your feet forward.
- Repeat the procedure.
6. Downward-Facing Dog (Adho Mukha Svanasana):
Ado mukhasvanasana, or Downward facing dog pose, is one of the best morning yoga poses that help your body to strengthen and stretch efficiently.
How to perform:
- Use your knees and hands to come onto the floor. Place knees below the hips and hands slightly forward to your shoulders.
- Press your thumb and index finger onto the mat as you spread your hands wide.
- Lift the butt towards the ceiling and knees away from the floor as you exhale. Now gently press your heels towards the floor while straightening your legs as much as possible.
- Your back should be flat, your head facing your knees between the arms.
- Hold in this pose as long as you can.
7. Child Pose (Balasna):
Balasana, or the child’s pose, is another quick and easy morning yoga pose that relieves tension and stress by calming your mind while stretching your legs, thighs, and hips. Practitioners of all levels can practice this gentle yoga pose.
How to perform:
- Kneel on the floor while your buttocks touch the heels and your big toes touch one another.
- Create a comfortable and stable space by opening your knees to a width similar to your hips.
- Now slowly bend forward, resting your forehead on the mat while your abdomen rests between your inner thighs.
- Place your arms on either side while your palms look upwards.
- Remain in this position for as long as possible.
- As you inhale, gently come back as you lengthen the torso’s front.
8. Seated Forward Fold (Paschimottanasana):
Paschimottanasana, or the seated forward fold pose, is a quick morning yoga stretching your upper and loewr back and sides and hamstrings incorporating a forward bend. This pose is ideal for beginners, teaching us to breathe through Yoga.
How to perform:
- Sit down on the floor with legs extended in the front and buttocks supporting on a yoga mat.
- Raise and stretch your hands over your head as you breathe in.
- Now reach your feet by extending your arms forward.
- Engage your lower abdomen by lifting your chest. It would help if you imagined your belly button’s movement on the thigh’s top.
- Remain in this position for as long as possible.
- Now slowly come to the initial position while you inhale.
9. Bridge Pose (Setubandhasana):
Setubandhasana, or the Bridge pose, bridges your mind and body, hence the name. This pose strengthens your back and front body and is an ideal choice for a beginner.
How to perform:
- Lie down on your back while placing your feet with a width similar to your hip.
- Now lift your butt from the mat while pressing your feet firmly on the mat. Press the shoulder towards the floor while interlocking your palm.
- Engage your hamstrings by dragging your heels towards your shoulders on the mat.
- Hold in this position for as long as you can.
- Then slowly lower your hips and then repeat.
10. Savasana (Corpse Pose):
Corpse pose, or Savasana is a morning yoga poses you can do even in bed and a relaxation posture.
How to perform:
- Lie down, keeping your legs separate with arms on the sides with palms facing upwards
- Breathe naturally, focus on breathing, and don’t let your thoughts wander.
- Remain in this pose for about five to ten minutes.
Best Time to do Yoga in the Morning:
The ideal time to perform yoga asanas is between 4 AM and 6 AM. This is because early mornings are calm with fresh air in the surroundings. However, if this time is too early, you can perform the asanas before 9 AM.
Health Benefits of Morning Yoga Routine:
There are several health benefits associated with performing a morning yoga routine. They are:
Yoga asanas or stretching exercises allow proper blood flow, thereby aiding in loosening the muscles and joints and eliminating stiffness.
- Incorporating morning yoga into your daily routine will help your body get back on track, including the nervous system. This way, you can let go of the previous day’s stress and start a new day with a calm mind.
- Practicing Yoga early in the morning will help release hormones like endorphin and dopamine, which promote positive feelings which will help you have a productive and happy day.
- Incorporating Yoga into your morning routine can be considered as having me-time, which can kick-start your day more positively.
- Morning yoga improves the metabolism in the body, which can aid in properly working the digestive system.
- Morning yoga can improve your concentration, boost your focus, and control your breathing, giving your brain the necessary oxygen and mental clarity.
Incorporating Morning Yoga into your daily routine can benefit your spiritual, physical, and mental health. People of all ages and genders can practice Yoga to reap all the benefits. However, with the easy-to-do morning Yoga poses for beginners mentioned in this article, we hope you can choose the pose that works for you. Don’t forget to let us know if you found the article helpful!
Disclaimer: The information provided in this article is based on pure research and not a replacement for professional opinion. It is advised to take guidance from a professional if you have any pre-existing health issues.
FAQ:
1. Is it okay for women to practice Yoga during periods?
Unlike what many people think, women on periods also can practice Yoga without any hesitation. This practice can be beneficial, especially if you have sleeping issues. However, listen to your body and perform Yoga only if you feel comfortable and able.
2. How important is drinking water during morning yoga practice?
Yes! Staying hydrated by drinking water hours before your yoga session is the key. This way, your body will remain hydrated by allowing your body to absorb water effectively.
