Probably, each of us would like to wake up in the morning cheerful, energetic, full of energy and inspiration. But how often does this happen? Do we always meet in the morning with ease in the body and in a good mood?
When waking up, you do not feel the joy of a new day and do not want to get out of bed at all, what to do? Morning practice is an excellent 10 invigorating asanas tool that will help you wake up faster, cheer up, activate the work of all body systems, and fill up with energy for the whole day.
They additionally assist the body with disposing of poisons, tighten up crafted by all organs and, critically, fit the inward state. It is fitting to begin the day with positive feelings. There is an adage: as you start the day, so you will spend it. Morning is a magnificent opportunity to set the heading of your musings and, therefore, sentiments and feelings.
Both are acceptable, everything relies upon your expectations since how you feel toward the beginning of the day can decide the achievement of every one of your exercises for the afternoon. In this manner, it is in the primary hours of the day that you need to take great consideration of yourself to re-energize with positive energy. We suggest that you drink invigorating water with lemon, set up a flavorful breakfast, require 10-20 minutes.
Yoga for practicing in the morning after waking up
Do you know the sensation of sleepiness toward the beginning of the day? Absence of energy for the day ahead? The craving to rapidly trust that the evening will hit the sack? In all probability, you need more energy: both actually and inwardly. We will mention to you what you need to never really feel lively and ready to go.
It additionally happens that even with an adequate measure of night rest, an individual doesn’t feel a flood of energy toward the beginning of the day. Better than some espresso, a morning yoga practice will help: a warm-up will stir your muscles, and a profound practice will invigorate you for the afternoon.
Remember every day exercises for your timetable, and inside seven days you will grope that getting in the first part of the day has gotten simpler, and during the day you are not all that drained. Morning asanas will help you to reduce emotional stress and feel inner harmony.
A morning practice 10 invigorating asanas
A great time to practice yoga asanas is in the morning. At this time, all living things are awakened, various biological processes are activated in our body, which is why the morning asana is especially effective. Do you want to start your day not only filled with energy, but also with good thoughts?
Then find yourself an hour and a half every day Morning practice asanas for the 10 invigorating asanas. From the very first day, you will feel the positive impact of practicing morning practice. And after a few weeks of regular classes, you will notice that.
- the body became stronger and more flexible;
- improved posture and stretching;
- the work of the digestive system has stabilized;
- the internal tension is gone;
- there was more energy and positive emotions;
- my thoughts became much clearer;
- increased performance;
- harmony and peace of mind came.
Morning practice preparation.
Proper preparation and a positive attitude is the key to the more effective and harmonious practice of the morning asana:
- before the lesson, ventilate the room well or practice outside in the fresh air, if possible;
- yoga practice is performed on an empty stomach, it is recommended to drink a glass of warm water half an hour or an hour before the start;
- morning asana, in principle, like any asanas, are performed in comfortable clothes that do not restrict movement, preferably from natural fabrics;
- if you have women’s days, it is not recommended to perform inverted asanas (this is when the head is located below the level of the pelvis).
Also, if there are any health problems, chronic diseases, and especially during periods of their exacerbations, it is better to consult a doctor before practicing.
10 invigorating asanas-harmony of body and spirit
- When the mat is already spread out, we move on to the most interesting. Start by setting up for practice:
- sit in a comfortable position with your legs crossed, straighten your back, put your palms together and place them at chest level;
- cover your eyes;
- relax the muscles of the face, shoulders, stomach, feet;
- direct your attention to the breath;
- take even, deep breaths in and out. On the inhale, fill first the belly, then the chest, and exhale out through your stomach, then chest;
- imagine that with each exhalation you are released from tension, emotions, thoughts;
Keep on relaxing for a couple of moments and attempt to unwind however much as could reasonably be expected and free yourself from enthusiastic strain. During the entire practice, don’t pause your breathing — breath. Also, where conceivable, attempt to loosen up the body however much as could be expected on the exhalation, loosen up those muscles that are not engaged with either asana.
After that, when the body and mind are ready, you can start your morning practice let’s analyze the morning yoga asana, which is especially effective for both beginners and experienced practitioners:
1.Tadasana (Mountain Pose). Stand up straight; firmly and evenly press the surfaces of your feet against the Mat. Tighten your thighs and pull your stomach in slightly. Close your eyes and smile inwardly at your beginnings. Breathe deeply, without tension in the body, and holding your breath. Warm up your body with your breath, this will help you practice deeply and without injury. When you feel ready, go to the next asana.
2.Urdhva Hastasana (Stretching the arms up in the standing position). Extend your arms up, palms facing each other. Pull in your shoulder blades. Without creating compression in the neck, tilt your head slightly back and look at your thumbs. Stay in the pose for 8 breath cycles.
3.Virabhadrasana I (the first pose of a warrior). Stand in the center of the Mat and spread your feet approximately 130 cm apart. Turn your right leg outward 90°, and turn your left leg inward about 60°. Lower your arms along the body and turn your pelvis to your right leg. As you inhale, bend your right leg at the knee so that the angle between the hip and the lower leg is 90°.
At the same time, extend your hands up, palms facing each other. Try not to lift your left heel off the floor. Look straight ahead or tilt your head back slightly and look up at the space between your palms. Stay in the asana from 30 seconds to 1 minute. With inspiration, leave the pose and perform it in the other direction.
4.Virabhadrasana II (Second warrior pose). Start turning your right leg so that the foot is turned outwards to the right. Turn your left leg so that the foot is slightly turned forward. Align your right heel so that it faces the center of your left foot. Feel how you literally grow into the ground with your feet.
Inhale and spread your arms out to the sides, exhale and bend your right knee, and lower your right hip in the direction of your right foot. Be careful not to let the knee go beyond the ankle line. The back foot is firmly on the Mat. Take 5 breaths in this position. Inhale and push off with your right leg, straighten it, and exit the pose. As you inhale, stand up straight. Repeat the exercise on the other side.
5.Parshvakonasana (Intense side exhaust). Without leaving the second warrior position, place your elbow on your bent leg. Pull the other hand up and lower it over your ear. Turn the edges towards the ceiling. Stay in the pose for 5 to 7 breath cycles.
6.Trikonasana (Triangle Pose). Straighten the leg that was in the Lunge. Keeping the initial distance between the feet, bend down and touch the outer surface of the right hand to the inner surface of the right foot. With your left hand, reach for the ceiling. Look at the left arm and beyond, stretching your back. Repeat on the other side.
7.Downward dog (Adho Mukha of Svanasana). Get on all fours. Keep your hands strictly shoulder-width apart and fully rest them on the floor. Press your toes to the ground, straighten your knees, and enter the Dog’s face-down position. Actively push your palms off the floor to transfer some of the weight to your feet. The coccyx looks up. Take 5-10 breaths in this position.
8.Plank on the forearms. Place your forearms on the floor and lock your fingers together. Place your elbows directly under your shoulders. Straighten your legs, actively pushing your heels back. You are in the asana for 30 to 60 seconds.
9.Ardha Bhujangasana (half-cow Pose). Lie on your stomach, legs stretched back, toes pointing at the wall behind you. Place your forearms under your shoulders strictly parallel to each other and spread your fingers apart. Tighten your thighs and press your pubic bone into the Mat. As you inhale, lift the body up to form a slight deflection. Do not push off with your hands, hold the pose due to the back muscles. Take 3-5 breaths in this position.
10.Balasana (child’s Pose). Sit comfortably on your heels. Tilt your torso slightly forward and lower your forehead to the floor in front of you. Stretching your arms out, lower your chest to your knees. Hold the pose and breathe into your torso. On the exhalation, relax, so that you can fold even more.
Morning asana improves the body as well as the soul Yoga toward the beginning of the day gives a feeling of amicability and equilibrium, accuses of solidarity and energy, serves to delicately awaken and successfully start your consistently.
The unique property of yoga is that it improves and harmonizes the work of all organs and systems of the body, normalizes weight, helps to get rid of all unnecessary things both in the body and in thoughts.
The Dead body pose (Savasana)
This is an asana that completes any, including Morning practice for beginners, The corpse pose will allow you to relax as much as possible physically and mentally.
- Turn off the electronic devices, make sure that the household will not disturb you.
- The room should be warm. You can cover yourself with a blanket or blanket in advance, even if you are now very warmed up by exercise because in a relaxed body, the metabolism slows down and it starts to freeze faster
- We lie back on the floor, stretch the upper limbs in different directions, palms up, legs are placed on the width of the hips or slightly wider.
- Close your eyes, you can also use a blindfold.
- We focus on breathing, which should remain smooth and calm.
- Mentally, we begin to relax all parts of our bodies.
- We direct attention to the feet, shins, knees, thighs, buttocks, abdomen, arms, ribs, chest, back, neck, facial muscles, the entire surface of the head.
- We relax mentally, try not to fix our attention on any thoughts that arise, just let them go.
- When we have finished relaxing, we gradually return to the real world, slowly coming out of Shavasana. To do this, you can gently move your feet and hands, turn to a comfortable side and sit down smoothly.
It is advisable to stay in the Shavasana position for at least 5-10 minutes.
At the same time the most relaxing and invigorating asana
During the asana, try to relax as much as possible, but do not fall asleep.
Target detection and breathing techniques
One of the basics of morning yoga for beginners is the ability to focus on your goals and desires, and during practice, charge yourself with energy to fulfill them. Start your morning yoga with the following simple exercise:
- Sit on the yoga mat (you don’t have to do the lotus position if it’s still difficult for you) and close your eyes.
- Focus on the sensations in your body and thoughts. Think about what you want from today. Do you feel any tension? Fatigue? Are you worried about something or, on the contrary, are you full of inspiration?
- Use the resulting sensations as the basis for today’s practice. The emotions that you feel inside yourself should be worked out during the performance of asanas and meditation: negative energy should be removed, and positive energy-on the contrary, increased.
During the morning yoga practice, you will work out your feelings to go out into the new day charged with positivity and love for life. Remember that the main goal of your classes is to come to awareness, to feel harmony, and to take care of yourself.
If the weather allows, you can do yoga in the fresh air.
How to breathe properly
One of the main elements of yoga for beginners at home is breathing techniques. They allow you to relax the mind, improve the blood supply to the internal organs, and even out the emotional background.
In yoga practice, it is important not only to perform special asanas for the morning but also to learn how to breathe properly: evenly and calmly, to feel relaxed.
Practice regular breathing
For morning yoga practice, even deep breathing is suitable. It helps you wake up and helps you focus on your own feelings. If you have not previously learned breathing techniques, then the following exercise will help you:
- Sit on a yoga mat or on a chair, take a comfortable position and straighten your back.
- Breathe through your nose. Inhale every three counts, and exhale the next three counts.
- Control the length of your inhales and exhalations: you should be comfortable so that there is no lack of air.
- If you are under stress and need to calm your breathing, exhale twice as long as you inhale.
Keep your breathing steady throughout your yoga practice. In each asana, try to find relaxation and try to feel every cell: this will help you strengthen the connection between the body and mind.
What asanas to do in the morning
We have prepared for you a morning yoga complex for beginners: it consists of simple asanas that are easy to perform yourself at home. These exercises will help your body wake up, and you will strengthen the connection between your body and mind. Morning asanas are quite simple because they are not aimed at intense physical activity, but at awakening and charging with positive energy.