Yoga is one of the best health disciplines that completely benefits mankind in every way. No matter the gender, age, and the time of practice, the individuals feel high on health, spirit, and wellness after every yoga practice.
For many yogis, the morning still remains the perfect time for practicing yoga. Including daily yoga routine for beginners into your life can be truly magical and inspiring. Waking up to a sunrise, breathe in the fresh air and doing yoga poses in the morning helps to make sense of union, and allows the body to control its sleep rhythms, stimulates the functions of the organs that ensures you spend your whole day with a peaceful mind and healthy body.
For our excited readers, here is the daily yoga routine for beginners that strengthens the mind and body.
- Mountain Pose (Tadasana): Start your day with Mountain Pose that lengthens and stretches your muscles leading to the revitalizing of the entire body.
Instruction: Stand on the ground, barefoot with your legs and feet joined together. Bend your knees slightly, and then straighten them to help relax your joints. Breathe deeply and try to connect with the present moment. Firmly ground the feet into a yoga mat. Expand your collarbones, elongate through your torso, drop your shoulders away from the neck and look in the front direction. If you wish, you can either raise your hands towards the ceiling or can fold it in Anjali Mudra.
Strengthens: Thigh, Knee, Ankle
- Cat-Cow Stretch (Marjaryasana):Cat-Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine.It stretches the neck and back torso and gently stimulates and strengthens the abdominal organs.
Instruction: Start on your hands and knees with your wrists directly under your shoulders and knees directly under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward.
For Cow Pose: Breathe in, drop the stomach towards the floor, raise your chest and chin, and fix your gaze towards the ceiling. In cat pose: Breathe out, arch your back towards the sky, pull your stomach to your spine, and release the top of the head to the floor and naturally bring your chin to chest.
- Standing Forward Fold Pose (Uttanasana):This pose is an essential element of Sun Salutations and helps to prepare the body for deeper forward bends.
Instruction: Stand with your feet together. Bend your knees slightly and fold your torso over your legs, moving from the hips, not the lower back. Place your hands next to your feet in front of you. 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 clasp the elbows with opposite hands or place the hands on the ground next to the feet. With each breath, try to fold deeper into the pose.
Strengthens: Thigh, Knee
- Downward Facing Dog Pose (Adho Mukha Svanasana):This pose rejuvenates and energizes the entire body, and healthily live your day.
Instruction: Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread the fingers of the palm and equally distribute the weight across the hands. Exhale, fold the toes under, uplift the knees off a mat, hoist the hips, and stretch the legs behind. Gently, take the shape of an inverted ‘V.’ Look at the navel and rest in the pose for as long as you can.
Strengthens: Arm, Leg
- Child Pose (Balasana):Child Pose helps to stretch the thighs, hips, and ankles while reducing stress and fatigue. This poses centers, calms, and relaxes the brain, making it a therapeutic posture for relieving stress.
Instruction: Come on your hands and knees. Separate your knees two to three inches apart and keep the toes of the feet together. Rest your hips on your heels. Inhale lengthen through the spine. Exhale as you walk your arms in front of you, bringing your torso down so that you can rest your forehead on the mat. Rest your arms by your sides with your palms facing up near your feet. 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 the above yoga poses as well as meditation to your morning yoga routine for developing a body-mind connection that sets you up for a wonderful day.