Starting your day off by connecting your body and mind is the most energizing and powerful experience we all need! It will support you in preparing for a successful and joyous day.
Early morning yoga can help you build a robust and consistent routine for your daily yoga practice.
Rising with the sun might not be easy for everyone, and if you are starting, there is no need to feel overwhelmed. Even the most straightforward morning yoga routines have many benefits.
This quick and simple 30 minutes morning yoga routine for beginners will help you get familiar with the basics. It will also help you establish confidence in practicing your daily routine.
How Morning Yoga Benefits your Health
Mental health problems such as anxiety, stress, depression, and insomnia are just couple of reasons individuals seek help in yoga.
Morning yoga is associated with a long list of advantages for our mental and physical health. You might find yourself surprised to learn that they go from improved strength to flexibility and improving your heart health.
- Emotional Health Benefits
A consistent morning yoga practice will help you achieve many emotional health benefits, including mental clarity. Morning yoga helps create stillness in mind, which brings you peace and results in happiness. Being always overwhelmed and mentally exhausted puts you at high risk for burnout. With controlled breathing and exercises, you will be able to reduce your anxiety and release negative energy. Remember, only with a clear mind, will you be able to think clearly.
- It Improves the overall quality of your Sleep
Depression and stress can cause sleep deprivation. It can build a cycle that will make you feel constantly irritated and tired. Beginning your day with morning yoga can help you regulate your natural sleep cycle.
- Focus
Morning yoga will help you get a fresh start in the day and focus on your daily tasks. Breathing techniques and body movement will help you clear your mind to concentrate on the right things.
- Get Toned
Morning Yoga can boost your metabolism to burn more calories. Stretching, balancing techniques, and holding of poses will help you lose excess weight and get a more toned appearance.
- Increases Your Blood Flow
Morning Yoga will get your blood flowing. The exercises will boost your circulation, especially in your arms and legs, which will result in more oxygen in your cells.
It also increases the level of hemoglobin and red blood cells, which transport oxygen to the tissues.
Morning Yoga Routine for Beginners
This easy but effective 30 minutes morning yoga sequence for beginners will get you in the mood to jumpstart your day.
The fun poses will help you stretch your hips, release tension in your shoulders, and give you flexibility. And no need to worry, there is absolutely no previous experience needed.
Morning Yoga Poses for Beginners at Home
Child’s Pose
This is a perfect way to start your morning yoga routine. A relaxing and gentle pose that helps stretch the hips, thighs, and ankles.
- Gently sit back onto your heels with the tops of your feet flat on the floor
- Make sure your knees are together
- Let your body and chest round forward over your thighs
- Extend your arms with your palms facing down and move your forehead towards the floor (you can rest your arms alongside the body)
Cat-Cow
The Cat-Cow is a gentle flow between two poses, which will help you stretch your spine and open your chest, encouraging your breath to become deep and slow.
- Begin by placing your hands and knees on the floor, making sure your knees are under the hips and your wrists under your shoulder
- On the exhale round your spine toward the ceiling
- Put your head in a relaxed position towards your chest and hold for 10 seconds
- On the inhale, let your spine fall back down while bringing your head up and slightly back
- Continue flowing back and forth from Cat pose to Cow pose and adjust your breath to each movement
Cobra
The Cobra Pose strengthens the back body muscles and will help you with the flexibility of your spine.
- Lie down on your stomach and point your feet behind you
- Spread your hand on the floor under your shoulders
- Keep your elbows close to your body
- On the inhale, straighten your arms and lift your chest from the back of your heart
- Stop straightening your arms when you feel that your pelvis is no longer touching the floor
- Lift your head last
- Breath in and out for up to 30 seconds
- On the exhale, come down again and repeat that 2x
Shoulder Stand
This is another morning pose with circulation benefits. It will help you stretch your neck and upper back.
- Lie on the floor on your back with your arms alongside your body with your palms down
- Push your legs up towards the ceiling
- Place your hands on your low back to straighten your legs
- Once you raise your legs, you can walk your hand further up the back for more stability
- Stay in that pose for up to 10 breaths
- Once done, bring your feet back over your head to come through plow pose.
- Roll out slowly
Chair Pose
This pose helps strengthen the thighs and ankles and is a perfect way to tone the shoulder, back, butt, and hips.
The Chair pose is known to be therapeutic for flat feet and is perfect for yoga beginners.
- stand straight with your feet slightly wider than hip-width apart and keep your arms relaxed on your sides
- Inhale and raise your arms above your head
- on the exhale, bend your knees while keeping them and your highs parallel. Lean your upper body forward to create the right angle with the tops of your thighs.
- hold for 30 seconds to 1 minute
Morning Yoga Meditation For Beginners
If you’re feeling like you would like to start meditating but not sure how, start by taking a few small steps. Begin by setting your intention to meditate and try sticking to it. Set a reminder on your phone and meditate when prompted.
You shouldn’t expect to be great at it at first, especially if you’re a beginner, but remember, practice makes perfect. That’s why it’s called a practice. Make sure to come back every day and give your mind a rest for at least ten minutes a day.
There’s scientific evidence proving that meditation is good for your health — reducing high blood pressure, helps decrease metabolism, improves heart rate, brain waves and breathing.
Frequently Asked Questions (FAQ)
You could start with the intention of doing it. Every morning when you wake up, start doing small sequences of just 10 minutes, increasing with time. By the time you’ve come to a 21-day mark, you should have your new habit of practicing yoga set. Start noticing how you feel after each practice and stick to your new routine. Many scientifically proven studies show how yoga can benefit you. You have to surrender.
One of the best things about yoga is that there are no rules. You can do it whenever it works for you. Some people don’t even get out of their pajamas while others like to have their coffee and then practice. The most important thing is that you are consistent with it.
The answer to this question is pretty simple – any yoga routine is better than a no morning yoga routine at all. There are many free yoga classes online you could follow, but you might also like to create your flow. Test it, and after some time, you’ll know what you want and what doesn’t work for you.
While it would be great to do it every morning, some of us can not make it for many reasons. Instead, focus on consistency. Set several mornings you would like to exercise per week and increase with time. Even if it’s just a few days in a week and a couple of minutes, that’s also a good start. Aim for every morning, but in the beginning, do whatever feels right.
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