Good morning and Namaste! Starting your day with a yoga practice can be a great way to set a positive tone for the rest of the day. Whether you are an experienced yogi or a beginner, taking just 10 minutes in the morning to stretch and move can help you feel energized, focused, and calm. In this article, we will go over a simple 10-minute morning yoga routine that you can do right from the comfort of your bed or living room.
Benefits of Practicing Morning Yoga
There are many benefits to incorporating 10-minute morning yoga into your routine. Here are just a few of the benefits that you can experience:
- Improved Flexibility: By doing yoga in the morning, you are stretching your muscles and getting your blood flowing. This will help you to feel more awake and alert, and it will also help to improve your overall flexibility and range of motion.
- Increased Energy: When you practice yoga, you are moving your body and taking deep breaths, which can help to increase your energy levels. This can be especially beneficial if you are someone who struggles to get out of bed in the morning.
- Improved Focus and Concentration: When you practice yoga, you are focusing on your breath and your body. This can help you to quiet your mind and improve your focus and concentration for the day ahead.
- Reduced Stress: By taking 10 minutes to focus on your breath and your body, you are giving yourself a moment of peace and calm. This can help to reduce stress and anxiety, and it can also help you to feel more relaxed and centered throughout the day.
- Improved Mood: By starting your day with a yoga practice, you are setting the tone for a positive and productive day. This can help to improve your overall mood and well-being, and it can also help you to feel more confident and in control of your day.
10 Minutes Morning Yoga
Before we start, it’s important to remember that yoga is a practice, not a competition. Focus on your breath and listen to your body. If something feels uncomfortable, modify the pose or take a break. And most importantly, have fun!
1. Sun Salutation:
Sun Salutations are a great way to warm up your body and energize your mind. Perform 1-2 rounds of the traditional Sun Salutation sequence, which includes 12 poses that flow from one to the next in a dynamic and fluid way. Start with Mountain Pose and end with Downward-Facing Dog. Sun Salutations typically include a combination of standing poses, forward folds, backbends, and inversions.
2. Cat-Cow Stretch:
Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. As you inhale, arch your back and look up towards the ceiling, lifting your tailbone towards the sky. As you exhale, round your spine and tuck your chin to your chest, bringing your tailbone towards your knees. Repeat this stretch for 5-7 breaths.
3. Downward-Facing Dog:
From the Cat-Cow stretch, tuck your toes under and lift your hips up and back to come into Downward-Facing Dog. Your hands should be shoulder-width apart and your feet hip-width apart. Press your hands and feet into the mat and lengthen through your spine. Hold this pose for 3-5 breaths.
4. Child’s Pose:
From Downward-Facing Dog, release your knees to the mat and bring your hips back to your he
5. Cobra Pose:
From Child’s Pose, lower your hips to the mat and come into a prone position on your stomach. Place your hands under your shoulders, with your elbows close to your body. As you inhale, press into your hands and lift your chest off the mat, keeping your elbows close to your body. Hold this pose for 3-5 breaths.
6. Upward-Facing Dog:
From Cobra Pose, release your hands and come back into a prone position on your stomach. Place your palms under your shoulders and lift your chest, arms, and legs off the mat. Keep your elbows close to your body and press through the tops of your feet. Hold this pose for 3-5 breaths.
7. Warrior I:
From Upward-Facing Dog, step your right foot forward between your hands and come into a low lunge. As you inhale, lift your arms overhead, keeping your palms facing each other. Hold this pose for 3-5 breaths and then repeat on the other side.
8. Warrior II:
From Warrior I, turn your back foot out to the side so that your toes are facing to the side. As you exhale, bend your front knee and stretch your arms out to the side, keeping your front arm parallel to the floor and your back arm perpendicular to the floor. Hold this pose for 3-5 breaths and then repeat on the other side.
9. Triangle Pose:
From Warrior II, straighten your front leg and reach down towards your front ankle with your front hand. Keep your back leg straight and reach your other arm up towards the ceiling. Hold this pose for 3-5 breaths and then repeat on the other side.
To finish the practice, come back to a prone position on your back. Allow your feet to fall to the sides and your arms to rest at your sides. Close your eyes and breathe deeply for 5-7 breaths.
After completing Sun Salutation, come back to Mountain Pose. Take a deep breath in and as you exhale, release your arms to your sides and relax your whole body. Stand here for a few more breaths, allowing your mind to be still and your body to be at ease.
And that’s it! With these 10 simple poses, you’ve completed a 10-minute morning yoga routine that will help you start your day with more energy, focus, and positivity. Remember to breathe deeply and move mindfully throughout the practice, and listen to your body. With regular practice, you’ll soon experience the many benefits of a daily yoga practice.
Incorporating yoga into your daily routine can help improve your physical and mental well-being. If you are looking for more yoga routines, check out online resources like YouTube, where you can find plenty of free tutorials, including “Morning Yoga with Adriene” and other videos to help guide your practice.
In conclusion, I hope this 10-minute morning yoga routine will help you start your day with a sense of calm and energy. Remember to breathe, listen to your body, and have fun! Namaste.