morning yoga flow

Mirroles

3 min read

·

01-11-2024

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Wake Up Your Body and Mind: A Morning Yoga Flow for Beginners

Ready to start your day feeling energized and refreshed? A morning yoga flow is the perfect way to awaken your body and mind, setting a positive tone for the day ahead. This beginner-friendly sequence is designed to gently stretch your muscles, increase your flexibility, and bring a sense of calm and focus.

Benefits of Morning Yoga:

• Increased Energy: Gentle stretches and movements stimulate circulation and oxygen flow, boosting your energy levels.
• Improved Flexibility: Regular yoga practice can enhance your range of motion, making you more flexible and less prone to injuries.
• Stress Reduction: Yoga helps calm the nervous system, reducing stress and anxiety, leaving you feeling relaxed and centered.
• Mindfulness & Focus: Focusing on your breath and body movements during yoga promotes mindfulness, enhancing your mental clarity and focus.

Let's Get Started:

Find a Quiet Spot: Choose a peaceful area where you can move freely. You may want to use a yoga mat for comfort and support.

Warm-up: Start with a few deep breaths, inhaling through your nose and exhaling through your mouth.

The Flow:

1. Child's Pose (Bālāsana): Begin on your hands and knees. Bring your hips back to your heels, resting your forehead on the mat. Hold for 5 breaths.

2. Table Top Pose (Bharmanasana): From Child's Pose, slowly come up to a tabletop position, with your wrists aligned under your shoulders and your knees under your hips.

3. Cat-Cow Pose (Marjaryasana-Bitilasana): Inhale, arch your back, and lift your chest, looking forward. Exhale, round your spine, and tuck your chin to your chest. Repeat 5 times.

4. Downward-Facing Dog (Adho Mukha Svanasana): From Table Top, tuck your toes under and lift your hips up and back, forming an inverted V shape. Hold for 5 breaths.

5. Standing Forward Bend (Uttanasana): Walk your feet forward to meet your hands. Bend forward from your hips, keeping your back straight. Hold for 5 breaths.

6. Mountain Pose (Tadasana): Stand tall with your feet hip-width apart. Engage your core and lengthen your spine. Hold for 5 breaths.

7. Half Forward Bend (Ardha Uttanasana): From Mountain Pose, hinge at your hips, placing your hands on your shins or thighs. Hold for 5 breaths.

8. Standing Forward Bend (Uttanasana): Bend forward from your hips, keeping your back straight. Hold for 5 breaths.

9. Reverse Swan Dive (Uttanasana Variation): From Standing Forward Bend, lift your right leg up behind you. Reach your arms forward, stretching your hamstring and spine. Hold for 5 breaths. Repeat on the other side.

10. Triangle Pose (Trikonasana): Step your feet about 3 feet apart. Turn your right foot out 90 degrees and your left foot slightly inward. Extend your arms to the sides, parallel to the floor. Bend your right knee and reach your right hand towards your right foot. Extend your left arm toward the ceiling. Hold for 5 breaths. Repeat on the other side.

11. Warrior Two Pose (Virabhadrasana II): From Triangle Pose, step your feet about 3 feet apart. Turn your right foot out 90 degrees and your left foot slightly inward. Bend your right knee, keeping it aligned with your ankle. Extend your arms out to the sides, parallel to the floor. Hold for 5 breaths. Repeat on the other side.

12. Reverse Warrior (Viparita Virabhadrasana): From Warrior Two, extend your left arm up towards the ceiling and bend your upper body backwards, looking at your hand. Hold for 5 breaths. Repeat on the other side.

13. Tree Pose (Vrksasana): Stand tall with your feet together. Bend your right knee and place your right foot on the inside of your left thigh. Bring your hands together in prayer position, or extend them overhead. Hold for 5 breaths. Repeat on the other side.

14. Corpse Pose (Savasana): Lie on your back with your arms by your side and your palms facing up. Close your eyes and relax for 5 minutes.

Remember:

• Listen to your body: If you feel any pain, stop the pose and adjust it.
• Breathe deeply: Focus on your breath, inhaling and exhaling slowly and deeply.
• Be patient: Yoga is a practice, not a performance. Be kind to yourself and enjoy the journey.

End your flow with a few minutes of savasana and enjoy the calm and centered feeling that morning yoga brings!