Morning yoga is a wonderful way to start your day with movement, mindfulness, and positive energy. Here’s a gentle and invigorating morning yoga sequence you can practice:
1. Mountain Pose (Tadasana): Stand tall with your feet hip-width apart, arms by your sides, and palms facing forward. Root down through your feet, lengthen your spine, and take a few deep breaths to center yourself.
2. Sun Salutations (Surya Namaskar): Begin by inhaling your arms up overhead, and then exhale as you fold forward into a Standing Forward Fold (Uttanasana). Inhale, lift halfway up with a flat back, and exhale as you step or jump back into Plank Pose. Lower down slowly to the ground, keeping your elbows close to your sides, and then inhale into Upward-Facing Dog (Urdhva Mukha Svanasana). Exhale, press back into Downward-Facing Dog (Adho Mukha Svanasana), and take a few breaths here. Repeat the Sun Salutations sequence 3-5 times, flowing with your breath.
3. Standing Forward Fold (Uttanasana): From Downward-Facing Dog, step or walk your feet to meet your hands at the top of your mat. Allow your upper body to fold over your legs, relaxing your head and neck. Bend your knees slightly if needed to find a comfortable stretch in the hamstrings and back.
4. Low Lunge (Anjaneyasana): Step your right foot back into a lunge position, with your left knee directly over your left ankle. Lower your right knee to the ground and lift your chest, reaching your arms up overhead. Take a few deep breaths here, feeling a gentle stretch in the hip flexors and opening through the chest. Repeat on the other side.
5. Downward-Facing Dog (Adho Mukha Svanasana): From Low Lunge, step your left foot back to meet your right foot and lift your hips up and back, coming into Downward-Facing Dog. Press your hands into the mat, lengthen your spine, and push your heels toward the ground. Take a few breaths here, pedaling your feet if needed to stretch through the calves and hamstrings.
6. Child’s Pose (Balasana): Release from Downward-Facing Dog and lower your knees to the mat. Sit back on your heels and fold your upper body forward, resting your forehead on the ground. Extend your arms in front of you or alongside your body. Breathe deeply, allowing your body to relax and find a sense of surrender.
7. Seated Twist: Come up to a seated position with your legs extended in front of you. Bend your right knee and cross your right foot over your left leg, placing it on the outside of your left knee. Inhale and lengthen your spine, and then exhale as you twist to the right, placing your left hand on the outside of your right knee and your right hand on the ground behind you. Gently twist and deepen the stretch with each exhale. Repeat on the other side.
8. Savasana (Corpse Pose): Lie flat on your back, extending your legs and arms comfortably by your sides. Close your eyes and take several deep breaths, allowing your body to completely relax. Stay in this pose for a few minutes, soaking in the benefits of your practice and setting a positive intention for the day ahead.
Remember to move with ease, listen to your body, and modify poses as needed. This morning yoga sequence can be adjusted and customized according to your needs and preferences. Enjoy the rejuvenating effects of starting your day with mindfulness and movement.
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