Amid the daily rush characterized by swift morning rituals, brief showers, and hurried breakfasts, we frequently crave a few moments of tranquility. To achieve this, consider rising an hour earlier to engage in yoga practice. Although dedicating this time may initially appear daunting, you will soon recognize the benefits of practicing yoga in the early morning. These poses not only foster a serene and composed beginning to your day but also assist in alleviating anxiety and stress. Furthermore, as our bodies tend to be stiff in the morning, these exercises can significantly improve flexibility. If you are curious about which morning yoga poses to incorporate, refer to the simple routine outlined below.

Is it healthy to do yoga early morning?

Indeed, the optimal times for practicing yoga are two hours before and after sunrise, as this period is characterized by heightened Satvik Energy. Yoga expert Khushboo Shukla states, "Engaging in early morning yoga routines consistently aligns your mind, body, and spirit with the surrounding nature, setting a positive tone for your entire day." Practicing yoga enhances both mental and physical awakening, promoting better blood circulation and oxygen delivery, which in turn sustains your energy and concentration throughout the day.

5 benefits of morning yoga poses

Early morning yoga poses help you set a rhythm to your day. Here is how this helps you:

1. Start your day on a positive note

Engaging in yoga practice in the early morning enhances positivity both internally and externally. According to a study published in the journal Science Daily, incorporating meditation into a morning yoga routine encourages the mind to generate fresh and creative ideas. Consequently, those who perform yoga poses in the morning often notice a significant improvement in their overall day.

2. Health benefits and time management

Engaging in morning yoga poses eliminates the need to stress about finding time for a workout, as these exercises are sufficient to maintain your fitness. According to Shukla, if you experience persistent discomfort from extended work hours, a morning routine of warming up your body can alleviate those aches. Additionally, research published in the International Journal of Yoga highlights that practicing yoga in the early morning enhances memory and decreases the likelihood of experiencing anxiety and depression throughout the day.

3. Increased Prana or life force

Regularly practicing early morning yoga poses can elevate your life force and energy levels, particularly when incorporating Pranayama into your routine. It is advisable to engage in this practice in a quiet environment to enhance your focus on breathing. Deep breathing techniques are known to alleviate stress and enhance the life force energy within, as indicated by a study published in the journal Neurological Sciences.

4. Enhances flexibility and regulates hormones

Another advantage of early morning yoga poses is their effectiveness in improving flexibility. After a night of sleep, your body may feel rigid, and morning yoga can help to relax tight muscles and joints. Additionally, specific yoga poses can stimulate the endocrine system, aiding in hormone regulation, enhancing digestion, and boosting metabolism.

5. Improves digestion

Morning yoga also activates the digestive system, contributing to improved gut health. Furthermore, these early yoga practices assist in detoxifying the body.

Early morning yoga poses for good health

Looking to start early morning yoga poses? Here is an easy regimen that you can follow

1. Sukshma Vyayam:

A warm-up for joints is very important to start with. In this, you can focus on the following exercises:

Neck rotation:

• Sit or stand comfortably with a straight back.
• Slowly rotate your neck clockwise and then counterclockwise (5 times on each side).
• Keep movements slow and controlled to avoid strain.

Shoulder rotation:

• Lift your shoulders toward your ears and rotate them forward and backward (5 times each).

Wrist rotation:

• Extend your arms forward, make fists, and rotate your wrists clockwise and counterclockwise (5 times each).

Elbow bending:

• Stretch your arms forward, then bend your elbows and touch your shoulders.
• Straighten again and repeat 10 times.
• Strengthens arms and improves flexibility.

Side bending:

• Stand with feet apart, raise one arm, and bend sideways.
• Hold for a few seconds and repeat on the other side (5 times each).

Knee rotation:

• Stand with knees slightly bent, place hands on your knees, and rotate them clockwise and counterclockwise (5 times each).

You can also practice jogging or jumping for one to two minutes. Make sure to sit comfortably, take deep breaths, and relax for a few minutes.

2. ⁠Tadasana (Mountain Pose)

            To perform Tadasana, begin by standing upright with your feet either together or slightly apart, approximately hip-width apart for better stability. Ensure your spine is aligned and distribute your weight evenly across both feet. Position your hands alongside your body with your palms facing inward.

• Take a deep breath in and gradually raise both arms above your head. Interlace your fingers and rotate your palms to face upward toward the sky. Keep your arms extended and stretch them as far as you can.
• Gently lift your heels off the floor, balancing on your toes. Extend your entire body upward, experiencing a stretch from your toes to your fingertips.
• Engage your core muscles and maintain your gaze either straight ahead or slightly upward. Hold this position for 30 seconds to 1 minute while breathing normally. Focus on maintaining your balance and enjoy the full-body stretch from head to toe.
• Exhale slowly as you lower your heels back to the ground. Bring your arms down and return to a relaxed standing position.
• For optimal benefits, repeat this pose 2-3 times.

3. ⁠Triyak Taadasana (Swaying Palm Tree pose)

• Stand straight with your feet shoulder-width apart. Keep your spine erect, shoulders relaxed, and gaze forward. Place your hands alongside your body with palms facing inwards.
• Inhale deeply and raise both arms overhead. Interlock your fingers, keeping the palms facing upward. Stretch your entire body upward, feeling the elongation in your spine.
• Exhale slowly and bend your upper body to the right side, keeping your arms straight. Avoid bending forward or backward—focus on a side stretch.
• Hold the stretch for 15–30 seconds while breathing normally. Inhale and come back to the centre.
• Exhale and bend your upper body to the left side. Feel the stretch on the opposite side of your waist. Hold for 15–30 seconds, breathing normally.
• Inhale and return to the centre. Exhale and slowly bring your arms down. Relax and take a few deep breaths. Repeat the cycle 3–5 times.

4. ⁠Vrikshasana or Tree pose

• Stand straight with your feet together and arms at your sides.
• Shift weight onto your left foot, keeping it firm on the ground.
• Place your right foot on your left inner thigh (above or below the knee, not on it).
• Balance and bring your palms together in Namaste at your chest or overhead.
• Hold for 15–30 seconds, breathing deeply and focusing on a point.
• Slowly lower your right leg, and return to the starting position.
• Repeat on the other side.

5. ⁠Marjariasana or Cat pose

• Start in a tabletop position (wrists under shoulders, knees under hips).
• Inhale as you lift your head, arch your back, and push your tailbone up
• Exhale as you tuck your chin to your chest, round your spine, and pull your belly in.
• Repeat the movement smoothly for 5–10 rounds, syncing breath with motion.

6. ⁠Ushtrasana or Camel pose

• Kneel on the mat with knees hip-width apart and hands on your lower back.
• Inhale as you lift your chest and arch your back.
• Exhale and reach your hands back to hold your heels, keeping your hips forward.
• Drop your head back gently, opening the chest and stretching the spine.
• Hold for 20–30 seconds, breathing deeply.
• Inhale to come up slowly and relax

7. ⁠Parvatasana or Mountain pose

• To do Parvatasana, start in Vajrasana (sitting on heels) with a straight spine.
• Inhale as you raise both arms overhead, palms joined in Namaste.
• Stretch upwards, keeping the arms and back straight.
• Hold for 20–30 seconds, breathing deeply.
• Exhale – Lower arms slowly and relax.

8. ⁠Shashankasana or Rabbit pose

• Sit in Vajrasana (knees together, sitting on heels).
• Inhale as you raise both arms overhead.
• Exhale as you bend forward, bringing the forehead to the floor and arms stretched forward.
• Relax, keeping the hips on the heels. Breathe deeply.
• Hold for 20–30 seconds, then slowly return to Vajrasana.

9. ⁠Sukhasana or Easy pose for Pranayama

• Sit comfortably cross-legged on the floor with a straight spine.
• Rest your hands on your knees in Gyan Mudra (thumb and index finger touching).
• Close your eyes and relax your shoulders.
• Breathe deeply through the nose, maintaining a steady rhythm.
• Focus on your breath and practice pranayama techniques like Anulom Vilom or Bhramari.

10. ⁠Close with 11 or 21 times Om chanting

Stand upright with your feet positioned at shoulder width. Ensure your spine is straight, shoulders are relaxed, and your gaze is directed forward. Position your hands alongside your body with palms facing inward.

Take a deep breath and raise both arms above your head. Interlace your fingers while keeping your palms facing upward. Extend your entire body upward, experiencing a stretch along your spine.

Gradually exhale and lean your upper body to the right, maintaining straight arms. Avoid leaning forward or backward; concentrate on stretching to the side.

Maintain the stretch for 15 to 30 seconds while breathing normally. Inhale and return to the center.

Exhale and lean your upper body to the left, feeling the stretch on the opposite side of your waist. Hold this position for 15 to 30 seconds, continuing to breathe normally.

Inhale and come back to the center. Exhale as you gently lower your arms. Take a moment to relax and engage in a few deep breaths. Repeat this sequence 3 to 5 times.

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