If you start the day right, you can change your energy and focus, and practicing yoga in the morning will help. Here is the perfect combination of breathing exercises and yoga postures that will determine the mood for the perfect day.
Soft stretching, energetic asanas, and deep breathing
Your morning yoga should start with simple straps that warm up and relax your muscles so you can move easily. Then postures and breathing techniques that free the mind, calm it down, and help focus it must be reduced to zero. Morning gymnastics should also help digestion by working with the main muscles and gently massaging the abdominal organs. This combination can help you to be mentally and physically prepared for anything that can happen to you!
1. Searchasana: To comfort you and lengthen your spine
Sukhasana, a lightweight seat, will help to lengthen and stretch the spine. Sukhasana also conveys a sense of inner peace that can prepare you for the stress of the day ahead.
- Just sit on one leg, so one can just stand in front of the other.
- The hands are placed on the knees, in front of the buttocks, and create a space between the pelvis and the legs.
- Open your shoulders by pressing down on your chest from the front and extending your hand from the spine and relaxing your shoulders.
- Let your face relax, feel your tongue soften and your jaw relax. Breathe in and out slowly and quietly.
Apanasana: Good elongation
It’s a rack you can do as soon as you wake up and before you even jump out of bed. Apasana helps to stretch the spine and shoulders. It also massages the back and abdominal organs, helping to improve digestion, relieve back pain, and open the hips.
- Lie on your back with your legs stretched. Split your knees. Bend your knees to your chest.
- Bring your knees together and wrap your hands around both legs.
- Roll first in one direction, then in the other, and repeat this several times.
2. Pranayam: Centre of gravity
Yogic breathing techniques or pranayamas help you to clear your head and concentrate on your breathing. It helps you to relax and concentrate better. Try some of these breathing techniques before moving to the next position.
The respiratory rate is also: Inhale evenly for about three minutes, concentrating on three inhalations and three exhales. Gradually, up to five accounts each.
Just make sure your breathing is comfortable and not forced or painful. To calm down, breathe out longer, and breathe in again. Six exhales with about three breaths is a good level to achieve.
Nadia Shodhana: Alternative nasal breathing helps to clear blocked energy channels in the body. It also helps to calm the mind and reduce tension and even fatigue.
- Make yourself comfortable with a soft, relaxed smile.
- Place your left hand on your left knee with your palm up. With the little finger and ring finger of your right hand, keep the left nostril closed as you inhale through the right nostril.
- Then close the right nostril with your thumb while exhaling through the left nostril.
- Now change so that you can inhale through your left nostril and exhale through your right.
- Continue for five minutes and return to normal breathing.
3. Tadasana: Focus on your mind and stimulate your body
As with yoga breathing, Tadasana concentrates your mind and prepares your body for the asanas you will perform.
- Stand with your legs apart and let the tension of your coccyx fall to the ground while pulling your stomach out. Your chest needs to come out of your pelvis.
- Get your shoulders off your ears. Give them a chance.
- Approach the ceiling with the top of your head and feel how the spine stretches and lengthens.
- Take a deep breath with your chin parallel to the ground thanks to the posture.
- Wait a minute, wait a minute, wait a minute. Wait a minute, wait a minute, wait a minute.
Raise the tadasana a little more.
- Start with a Tadasana and inhale by putting your hands above your head while holding your fingers.
- Fingers together, turn your palms to the sky.
- Move a little to the right to feel how the left side of your body expands as you bend forward.
- Be careful not to lose your balance – your legs must be firmly anchored even when you reach the sky.
- Breathe five times before leaving the posture when you breathe. Put your hands on your side and go back to the Tadasana.
- Repeat the order, this time to the left.
4. Chakravakasana: To accelerate circulation and digestion
The cow’s posture provides a gentle massage of the stomach and back and is a good way to warm the spine. Stretching the cat also makes digestion easier, gives the belly more color, and relaxes the mind. It also increases blood circulation.
- Start on the ground, on all fours.
- Align your hips above your knees and your shoulders above your wrists.
- As you breathe, lift up your back and put your buttocks and chest in the cow position.
- When you exhale, turn around and put your chin and pelvis in the cat position.
5. Shavasana: Relax and complete your routine
Finish your yoga session by spending some time with Shavasana. This posture is designed to relax you, reduce anxiety, lower your blood pressure, and give you a feeling of freshness.
- Lie on your back, on a mat or comfortable surface, with your hands at an angle of 45 degrees to your body, with your palms up.
- Shoulders should be relaxed, away from the ears.
- Concentrate on one part of your body after another and relax slowly, one part at a time.
- Start with the feet and work your way to the top of the head.
- Close your eyes carefully during this asana, but don’t fall asleep!