Yoga for morning everyone is just searching for the right yoga asanas which he/she can perform to relax the body as well as the mind. So we have done our research to find out the best yoga for the morning. with the help of the best yoga teacher from Ukraine Juliya.
So let’s start with the best asanas for the morning yoga. or you can check the video on “YOGA FOR MORNING”
Yoga For Morning With the Best Asanas
1) Padahastasana
- Strengthens the legs and make them flexible.
- Improves the functioning of abdominal organs.
- Releases spine/back muscle stiffness.
- Improves circulation to the head.
How to do Padahastasana:
Variation 1
Steps:
- start in Tadasana
- inhale Raise our hands up to the sky
- exhale with outstretched arms
- we go down to the middle with a straight back and make emphasis with our palms above the knees
- arms are even, put your shoulders back,
- back straight look down, remove the load from the neck
- legs are straight, body weight on the forefoot
- hold for 3-5 breaths.
- inhale, we rise up.
Variation 2
Steps:
- start in Tadasanainhale Raise our hands up to the sky
- exhale, we bend our knees and, with outstretched arms, we go down into the slope
- trying to press the chest to the knees, look down
- hold for 3-5 breaths. inhale, we rise up.
Variation 3
Steps:
- start in Tadasana
- inhale raise your hands up
- exhale with outstretched arms, we go down, grab our legs with our hands
- the main thing is to keep your back straight,
- legs are straight, bodyweight is transferred to the forefoot
- don’t fill the hip back
- stayed 3-5 breaths.
- inhale we go up.
2) Childs Pose (Balasana)
This pose helps to relax both the mind and body, and can effectively clear away the stress of the day.
You may stretch your arms out in front of you on the floor or bring them to rest with your palms beside your feet.
It is a relaxation and resting pose that normalizes circulation and gently stretches the hips, thighs, ankles, and spine.
Steps:
- start in a kneeling seated position toes touch
- keep your knees wider than your hips
- sink your hips down so that your glutes are touching the soles of your feet
- extend your arms forward
- rest your forehead on the mat and breathe
- hold for 3-5 breaths.
3) Cow Pose
Steps:
- Start in table pose.
- Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor.
- Curl your toes under.
- Tilt your pelvis back so that your tailbone sticks up.
- Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move.
- Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in.
- Take your case gently up toward the ceiling without cranking your neck.
Exhale and Round for Cat Pose.
4) Cat Pose
Steps:
- Release the tops of your feet to the floor.
- Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round.
- Draw your navel toward your spine.
- Drop your head.
- Take your case to your navel.
- Repeat the Cat-Cow Stretch on each inhale and exhale, matching the movement to your own breath.
- Continue for 5-10 breaths.
5) Downward Facing Dog (Adho Mukha Svanasana)
Steps:
- Begin with plank
- Spread your fingers wide and press firmly through your palms and knuckles
- Exhale as you tuck your toes and lift your knees of the floor
- Press the floor away from you as you lift through your pelvis
- If your heels aren’t touching the ground you can bend the knees
- Hols for 3-5 breaths.
6) Plank Pose (Palakasana)
Steps :
- Assume a push-up position, plant your palms to the mat, shoulders aligned with wrists, look at the ground
- Tighten your core, clench your glutes and keep your body straight from head to heels
- hold for 3-5 breaths.
7) Ashtanga Namaskara
Steps :
- From the plank position, drop your knees to the floor. Breathe smoothly throughout the pose.
- Lower your chest and chin down to the floor, landing your shoulders right over your hands. Keep your elbows hugging into your sides. Your butt stays high and your toes stay tucked under. You’ll be scrunched up like an inchworm.
- Hold the pose for 1 -5 breaths.
- To exit the pose, lift your chin and slide your chest through your hands as you untuck your toes and straighten your legs to arrive in a Low Cobra, which is the next pose of the sun salutations.
8) Low Cobra
Steps:
- Place your palms flat on the ground directly under your shoulders. Bend your elbows straight back and hug them into your sides.
- Pause for a moment looking straight down at your mat with your neck in a neutral position. Anchor your public bone to the floor.
- Inhale to lift your chest off the floor. Make sure your elbows continue hugging your sides. Don’t let them wing out to either side.
- Keep your neck neutral. Don’t crank it up. Your gaze should stay on the floor.
- Exhale to release back to the floor.
9) Cobra Pose ( Bhujangasana)
Steps:
- Lie prone on the floor. Stretch your legs back, tops of the feet on the floor.
- Spread your hands on the floor under your shoulders.
- Hug the elbows back into your body.
- Inhale begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs.
- Keeping the chest high, take all the weight out of your hands until you can hover the palms above the floor.
- You can also try keeping the palms on the floor and straightening the arms for a more intense backbend.
- Keep your shoulders down away from your ears as you do this.
- It’s ok to keep a slight bend in your arms in the full pose.
10) Low Lunge (Anjaneyasana)
Steps:
- From Downward-Facing Dog (Adho Mukha Svanasana), exhale and step your right foot forward between your hands, aligning the right knee over the heel.
- Then lower your left knee to the floor and, keeping the right knee fixed in place,
- Slide the left-back until you feel a comfortable stretch in the left front thigh and groin.
- Turn the top of your left foot to the floor.
Inhale and lift your torso to upright. As you do, sweep your arms out to the sides and up, perpendicular to the floor. - Draw the tailbone down toward the floor and lift your pubic bone toward your navel.
- Reach your pinkies toward the ceiling. Hold for a minute, exhale your torso back to the right thigh and your hands to the floor, and turn your back toes under.
- With another exhale, lift your left knee off the floor and step back to Adho Mukha Svanasana.
- Repeat with the left foot forward for the same length of time.
To know more about Juliya or wants to connect with one of the best yoga teacher in Ukraine:
- Youtube: Juliya Yoga
- Instagram: Yoga Lover Around