Morning yoga routine: apply it to benefit from its benefits

Morning yoga routine: how to integrate it into your daily life? 

Take charge of your day by starting with a morning yoga routine to gently wake up your body and mind. Morning is the most important time in the day, doing activities that you enjoy, like yoga for example. This way, you can approach the rest of your day calmly and positively..

What type of yoga is best in the morning?

In the world of yoga, there are two main families of yoga: dynamic yoga and the gentle yoga. Generally, it is best to start the day with a gentle type of yoga like restorative yoga, THE yin yoga or hatha yoga because they are yogas accessible which wake you up gently and suitable for morning yoga. 

How to choose it? 

However, all types of yoga can be suitable for your yoga routine. In fact, it all depends on your physical and mental fitness. But also of your needs. If you have need to replenish your energy for the day, opt for a dynamic yoga as the vinyasa yoga, THE iyengar yoga Or ashtanga yoga, these are challenging forms of yoga that will keep you awake all day. 

Finally, if the morning is a difficult time for you or only pain run through your body, choose one gentle practice who asks to simple head movements with some postures where the back East round Or hollow with a time of meditation to start the day gently. 

Take a mental and physical assessment

Before you want to practice your yoga session by jumping out of bed, it is advisable to do a mental and physical assessment by asking yourself these questions: 

• Do I feel fatigue or in full shape ? 
• What are my emotions This morning ? 
• How do I feel physically ? 

Take into account your body heat, whether you are hot or cold as well as your menstrual cycles because you will not practice the same postures depending on your conditions of the day. In fact, your state and your sensations determine the type of yoga you will do. That is to say, a practice gentle Or dynamic, focused on meditation where the postures and if your session will be fast Or long. 

Then, at the end of the session, observe your state, if you have gained in serenity and in energy For example. 

How to set up morning yoga?

First define your niche and the duration of your session. Besides, it is better to concentrate on short durations, 10 minutes a day is more than enough, the regularity premium on length. But, once the sessions have become automatic, you can increase the duration. 

Regarding the timing, it is advisable to plan the day before with your outfit and you can decide between gentle yoga or intensive yoga. Moreover, it is more effective to do it a few minutes after waking up, without having checked your phone or having interacted with anyone. This way your mind is not polluted by emotions or information that can distract you.  

Where to practice your yoga? Choose a quiet space conducive to tranquility. 

The right exercises to wake up in the morning

Sunrise yoga is a great way to wake up the body after a good night's sleep. In fact, this allows you to loosen your muscles, to make a stretching of your spine who remained still during your sleep and to cultivate a mental clarity. 

A salutation to the sun

You can start your morning yoga with a series of sun salutation. This is a sequence of movements to circulate energy through your body. So, your muscles are reinforced et stretched while providing you with deep breathing. Sun salutations are a sequence to be performed several times, in synchronization with your breathing, here are the steps: 

Realization 

• Stand up, inhale, then raise your arms above your head. 
• Exhale and fold forward from the hips, keeping your legs straight. 
• Inhale as you raise your head.
• Exhale while placing your right foot back in plank position. 
• Then lower your knees, chin and torso to the floor. 
• Inhale and raise your torso. 
• Exhale and raise your hips into downward facing dog. 
• Inhale and step your right foot forward between your hands. 
• Exhale and bring your left foot forward to meet your right foot. 
• Inhale as you slowly stand up and stretch your arms overhead. 
• Exhale. 

Child's pose

This posture is perfect for deep relaxation from the morning. Plus, if you feel stuck, it can open your lower back and hips. Here's how to practice it: 

• Get on your knees with your knees apart at hip height. 
• Sit on your heels and bend your torso forward, placing your forehead on the floor. 
• Keep your arms alongside your body.
• Breathe deeply and relax. 

Downward facing dog posture

Need to stretch in the morning? No worries, downward facing dog stretches legs, back and arms all in strengthening core muscles. She favors also blood circulation to the brain to get you a feeling of freshness. Here are the instructions for making it: 

• Get on all fours with your hands slightly in front of your shoulders. 
• Lift your hips upward by stretching your legs and straighten your arms. 
• Direct your heels toward the floor, it is not necessary for them to touch it. 

Warrior pose I

This posture is effective for strengthen legs, shoulders and arms all in improving your concentration and balance. It is practiced in this way: 

• Stand and take a step back with your right leg. 
• Turn your right foot 45° and bend your left knee 90°. 
• Raise your arms to the sky and fix your gaze towards the horizon. 

Morning meditations to gain serenity

Morning meditations are precious rituals and can transform the day yogis because they bring clarity of mind, a inner peace and one balance. By incorporating some form of meditation into your morning routine, your day will be more fulfilling. So, here are some meditations that may interest you. 

Mindful breathing meditation

This is one of the simplest exercises to perform but yet very powerful. In fact, it helps you focus and to calm your intrusive thoughts. To reproduce it, follow these steps: 

• Sit in a comfortable position with your back straight. 
• Close your eyes and focus all your attention on your breathing. 
• Feel the ebb and flow of the air in your nostrils. 
• Let go and let your breath take its natural course. 
• If you feel your mind wandering, gently bring your attention back to your breathing. 

Body scan meditation

This one promotes relaxation and the active presence by calling on your mindfulness focusing on each part of your body. It is done this way: 

• Lie on your back. 
• Focus on your feet and then gradually move up to your head. 
• Take note of any tensions, sensations or releases you feel. 
• If tensions persist, take a deep breath and imagine them relaxing. 

Mantra meditation

First of all, mantras are words or some repeated phrases to help the mind focus. Moreover, they can be personal expressions or reflections. This form of meditation goes like this: 

• Choose a mantra that is close to your heart and that evokes positive feelings in you. 
• Next, sit in a comfortable position. 
• Close your eyes and repeat the mantra internally or in a low voice. 
•  Soak it up and feel its vibrations within you. 

Thought observation meditation

This meditation aims to observe your thoughts without judgment to help you cultivate detachment. The procedure is as follows: 

• Sit in a comfortable position. 
• Close your eyes and let your thoughts flow freely. 
• Observe them without judgment or control. 
• Accept them. 

Gratitude meditation

Gratitude meditation allows your mind to be in a positive state. Here's how to reproduce it: 

• Get into a comfortable position. 
• Take a few deep breaths. 
• Think about all the things you are grateful for. 
• Let gratitude wash over you. 

Why do yoga in the morning? 

Yoga is a practice that harmonizes the body and mind and can provide benefits considerable when practiced in the morning. In fact, it allows you to: 

• Gently awaken the body

• Promotes flexibility and mobility 

• Increases mental clarity 

• Strengthens the immune system

• Promotes hormonal balance 

• Provides lasting energy and well-being

• Better management of stress and anxiety

• Create a soothing and structuring routine

What to remember about the morning yoga routine

Firstly, we saw that a yogi had the choice to practice a gentle or dynamic yoga. But, it is better to opt for gentle yoga. However, factors must be taken into account in the choice. In particular, your physical and mental needs. Indeed, if you want to recover energy, it is best to do dynamic yoga. On the contrary, if you are going through a difficult time or are suffering from pain, turn to gentle yoga. 

Then, regarding the duration of your session, it does not need to exceed 10 minutes since it is the regularity of the exercise that counts. Also, plan- it in advance as well as the type of yoga you want. 

Postures suitable for morning yoga

Secondly, we made a list of positions suitable for waking up yoga, here they are: 

• A salutation to the sun

• Child's pose

• Downward facing dog posture

• Warrior pose I

Thirdly, we listed the meditations made for morning yoga: 

• Mindful breathing meditation

• Body scan meditation

• Mantra meditation

• Thought observation meditation

• Gratitude meditation

The benefits of morning yoga

Finally, we were interested in benefits what this type of yoga has in store, which are as follows: 

• Gently awaken the body

• Promotes flexibility and mobility 

• Increases mental clarity 

• Strengthens the immune system

• Promotes hormonal balance 

• Provides lasting energy and well-being

• Better management of stress and anxiety

• Create a soothing and structuring routine

Be intense at POSES

Morning yoga no longer holds any secrets for you, why not take advantage of it at POSES ? Start your day by candy by movements, postures and light transitions but important to yoga. Be in your bubble for 50 minute sessions punctuated by calming playlists accentuated by a dim light. 

If a gesture escapes you, count on our coaches to take care of you and you get back into the posture. 

Be early at POSES!