Morning Yoga Routine

One of the major benefits of practicing yoga in the morning is Once you make your morning yoga routine flow a habit, your body will get used to waking up at that specific time. And this will help to regulate your circadian sleep cycles, which we often throw out of whack by varying when we go to sleep and wake up. Working through some vinyasa first thing is also key for getting your body moving on the inside. “Incorporating a few twists into your morning yoga routine flow will also help stimulate your digestive system, which helps eliminate any bloating from last night’s dinner and essentially sets you up to feel great.

Looking to cut back on your coffee habit? Yoga’s got you just bent instead. “If you’re trying to cut back on caffeine, practicing yoga first thing in the morning can help you reach that goal. Certain poses, like sun salutations, backbends, and twists, can help energize you and wake you up without any post-coffee jitters,” says Clifton Turner. The vinyasa will also hit you with some added oxygen throughout your body, which also helps get you out of snoozy mode and more ready to conquer your day. “As you breathe through your yoga flow, you’ll be providing your brain with loads of fresh oxygen,

Sun A flow Pose

If you’ve got more time, Clifton Turner recommends working through some sun salutations to get your blood flowing. “Sun As is a great, simple way to build some heat,” she says. Start in mountain pose, standing up straight on your mat and taking in some deep breaths.

Inhale with your arms overhead, then exhale while folding into a standing forward fold. Inhale to lengthen your spine while looking straight out before folding back down and working through chaturanga, upward dog, and downward dog.

Downward-Facing Dog

Downward-facing dog strengthens the arms, shoulders, and back while stretching the hamstrings, calves, and arches of your feet. It can also help relieve back pain. This pose is not recommended if you have carpal tunnel syndrome or other wrist problems, have high blood pressure, or are in the late stages of pregnancy.

You can do the pose with your elbows on the ground, which takes the weight off your wrists.  You can also use blocks under your hands, which may feel more comfortable. Focus on distributing the weight evenly through your palms and lifting your hips up and back, away from your shoulders.

Tree Pose

Beyond helping improve your balance, it can also strengthen your core, ankles, calves, thighs, and spine. Great for working on your balance and posture.

You may want to skip this pose if you have low blood pressure or any medical conditions that affect your balance.

Place one of your hands on a wall for support. Focus on your breath in and out as you hold this pose.

Chair pose

To start with some Sun Bs, sit down in a chair pose. Sun Bs add additional benefits like heating the legs and stretching the hip flexors. From the mountain pose, raise your hands above your head and sit back, bending your knees as if sitting in a chair. Breathe through a few counts and then return to standing.

Crescent pose

After working the legs in the chair pose, flow back into a plank position, then the downward dog, which can take you into a crescent pose like your forward lunge, but with more stretch.

Step on the right foot first and bend the knee to 90 degrees while sweeping your arms. Stay for a few breaths, then switch to the other side from downward dog.

Plank Pose

A commonly seen exercise, plank helps build strength in the core, shoulders, arms, and legs. The plank pose is good if you want to tone your abs and build strength in your upper body. Avoid plank pose if you suffer from carpal tunnel syndrome.

It can be hard on your wrists. You might also skip it or modify it if you have low back pain. You can modify it by placing your knees on the floor. As you do a plank, imagine the back of your neck and spine lengthening.

 

Four-Limbed Staff Pose

This push-up variation follows the plank pose in a common yoga sequence known as the sun salutation. It is a good pose to learn if you want to eventually work on more advanced poses, such as arm balances or inversions. If you have carpal tunnel syndrome, lower back pain, a shoulder injury, or are pregnant. It’s a good idea for beginners to modify the pose by keeping their knees on the floor. Press your palms evenly into the floor and lift your shoulders away from the floor as you hold this pose.

Seated Half-Spinal Twist Pose

This twisting pose can increase the flexibility in your back while stretching the shoulders, hips, and chest. It can also help relieve tension in the middle of your back.

 To release tight muscles around the shoulders and upper and lower back. If bending your right knee is uncomfortable, keep it straight out in front of you. Lift your torso with each inhale, and twist as you exhale.

Bridge Pose

This is a back-bending pose that stretches the muscles of the chest, back, and neck. It also builds strength in the back and hamstring muscles.

If you sit most of the day, this pose will help you open your upper chest. Place a block between your thighs to help keep the legs and feet in proper alignment.

Or you can place a block under your pelvis if your lower back is bothering you.

While holding this pose, try to keep your chest lifted and your sternum toward your chin.