What form of exercise can be best than serene way to clean your body, mind and soul? Yoga is a form of exercise, that can help a person to reach the level of serenity as well as cleaning their entire soul. Morning yoga is not only beneficial for the beginners, but also for everybody. But, for beginners it is a little more difficult as yoga needs the muscles to be stretched. So here, are some morning yoga exercises for beginners, that are a little easy as well as less painful to do for the beginners.
Morning Yoga Exercises For Beginners
1Tadasana or mountain pose
- First stand tall on the feet, and shoulders relaxed, weight evenly distributed throughout soles, and arms on the side.
- Now take a deep breath and raise the hands over your head. Palms must face each other with the arms straight.
- Reach up to the sky with the fingertips. An amazing morning yoga exercises for beginners.
2Adho mukha svanasana or downward dog
- First, start with your hands directly under the shoulders, and knees under the hips.
- Try to walk with your hands a few inches forward and then spread the fingers wide, pressing on the palms into the mat.
- Then curl your toes under and slowly pressing the hips toward the ceiling, bringing the body in an inverted V. try to press the shoulders away from ears and your feet should be hip-width apart, bending the knees slightly.
- Try to hold for at least three full breaths. Can any other morning yoga exercises for beginners be more helpful.
3Vriksasana or tree pose
- Try to stand with the arms on the sides.
- Then shift your body weight on the left leg and place the sole of the right foot inside the left thigh, keeping the hips facing straight.
- When balanced, bring your hands in the front like in a prayer position, and palms together.
- While inhaling, extend your arms over the shoulders, and the palms separated, facing each another. Try to stay on that position for thirty seconds.
- Slowly come to the previous position and repeat it on the opposite side.
- Make it easier: Bring the right foot inside the left ankle, keeping the toes onto the floor for the proper balance. As when you get more stronger and also develop better balance, try to move the foot inside of the left calf.
4Trikonasana or triangle pose
- First extend your arms to the sides, then try to bend over the right leg.
- Stand with the feet about three feet apart, and toes of the right foot turned out to be ninety degrees, and left foot to forty-five degrees.
- Now allow the right hand, touch the floor or the rest of your right leg below and above the knee, and now extend your fingertips to the left hand toward the ceiling.
- Turn the gaze toward the ceiling, and hold for at least five breaths.
- Then come to the standing position and repeat on the other side.
5Ardha matsyendrasana or seated twist
Try to stretch your shoulders, hips, as well as the back. It can help to increase the circulation; tones the abdomen; and strengthens the obliques.
- First sit on the floor with the legs extended.
- Then cross the right foot over the outside of left thigh; then bend your left knee. Keep the right knee pointed toward the ceiling.
- Then place the left elbow outside of the right knee and the right hand on the floor behind you.
- Try to twist towards your right as far as possible, moving from the abdomen; keep both the sides of the butt on floor. Stay like that for one minute.
- Then switch sides as well as repeat on the other side.
- Make it easier: You can keep your bottom leg down straight and also place both the hands on the raised knee.
6Kapotasana or pigeon pose
This asana basically targets the piriformis, that is, a deep gluteal muscle.
- Begin with full push-up position, with your palms aligned under the shoulders.
- Then place your left knee on the floor as well as near shoulder with your left heel by the right hip.
- Now lower down the forearms and then bring the right leg down to the top of your foot on the floor.
- Try to keep your chest on the floor, while gazing down.
- If more flexible, bring the chest down to the floor and then extend your arms in the front.
- Now pull the navel towards the spine and then tighten your pelvic-floor muscles; by contracting the right side of your glutes.
- Then curl your right toes under, pressing the ball of the foot on the floor, pushing through the heel.
- Now bend the knees onto the floor and then release; repeatfor five times total, switching sides and repeating.
7Bakasana or crow pose
- Get in the downward dog position, that is, the palms pressed in the mat, and feet hip-width apart. Walk with the feet forward until the knees touch the arms.
- Now bend the elbows, lifting the heels off the floor, and rest of the knees against outside of the upper arms. Keep your toes on the floor, your abs engaged and the legs pressed against the arms. Try to hold this position for five to ten breaths.