Your work related emails can wait in the morning. You don’t have to conquer the world as soon as you wake up. Take a deep breath and relax for some time. It would be great if you could workout for half a hour in the morning, but lets be realistic, we do not have time or the will to change into our workout clothes. However, there is something you can do in the morning and in your pajamas that will only take 10 minutes of your time — Yoga. Morning yoga can do wonders for you. It will not only de-stress and relax you but also prepare you to face daily challenges with a positive mind. Doing yoga in the morning will help you to improve your metabolism, balance your hormone levels, stretch your body and regulate your sleep. Here are some morning yoga poses for you. Practice these asanas daily to feel the difference. (ALSO READ These 10 photos of Indian yogini Natasha Noel will inspire you to start doing yoga).
Kapalbhati is the yogic way of cleansing the body. The word kapal means skull and the organs inside it, while bhati means lamp or illuminating. The asana involves strong and short forceful breathing to clean the sinuses, the space inside the head and the blood. Doing this asana also gives a healthy glow to your skin, reduces fine lines and wrinkles, improves digestive system and help you in achieving flat tummy.
How to do it:
Sit in the Lotus position with your legs crossed and your back straight. Keep your palms on your knees. Inhale deeply and exhale pulling your navel towards your spine. Take 20 quick breath like this. You can keep your right hand on your stomach to feel the muscles of your stomach contracting. After 20 short and strong inhalations and exhalations, relax your stomach muscles. Do another set of 20 short breaths.
Balasana or the child pose will stretch your spine and relieve any stress in your neck, shoulder, back and hips. It also focuses on your thighs. Performing this pose will induce a sense of mental, physical and emotional relief.(ALSO READ Yoga in UNESCO’s list of intangible cultural heritage: 7 amazing health benefits of Yoga).
How to do it:
Kneel down and bend forward by keeping your buttock on your heels and bringing your chest to your thighs. Place your hand on the floor in front of your and try to touch your forehead to the floor. Hold this position and take five to ten deep breath. Come back to the original position.
3. Ardha Matsyendrasana
This asana focuses on your hips and spine. It twists your spine laterally and tones the spinal ligaments and nerves. Ardha Matsyendrasana also improves digestion, flexibility and breathing capacity.
How to do it: Sit with your legs straight in front and your spine erect. Now, fold your left leg like in crossed leg position. Now bend your right knee and bring the right foot over your left knee. Keep your right foot near to your left knee. Now, twist your spine and take your left arm near your right knee. Keep your right arm behind your back. Hold this position for a few second and come back to the original position. Repeat the pose on the other side.
Marjaryasana or cat/cow pose will help you to relieve stress in your spine. The asana is involves synhchronised breathing and is a powerful asana for your mental health. It will improve mental stability, concentration and coordination.(ALSO READ Best yoga poses for flat tummy: Practice these 5 yoga asanas to reduce belly fat).
How to do it: Start with tabletop position with your knees under the hips and palms directly under your shoulders. Now inhale deeply and press your chest forward, lift your tail bone upward and allow your belly to sink towards the floor. Then Exhale by rounding your spine, drawing your pubic bone forward, head tilted towards floor, and tailbone towards the floor. Repeat this five times and come back to original tabletop position.
Ustrasana or the camel pose stretches every muscle of your body. It improves your endocrine system, digestive system, respiratory system and blood circulation. It also stimulates your stomach, chest, limbs and thighs.
How to do it: Start by kneeling on the floor with your hips right above your knees. Keep the soles of your feet facing upward. Now, place your hands on your hip and take a few deep breaths. Once you are comfortable in this position, stretch your spin and slowly place your palms on your heels. Pull your shoulder blades towards each other and press your palms firmly on the feet gain balance. Tilt your head back and hold this position for five to ten breaths.
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