This 12-Minute Morning Yoga Help You Start The Day

In this article we will share 12-Minute Morning Yoga routine Will Help You Start The Day. Yoga can be an especially powerful practice for anyone dealing with anxiety and depression—and I find that turning to yoga before busy or stressful days goes a long way toward feeling more balanced and centered.

Plus, mind-body therapies like yoga have been shown to reduce inflammation and boost the immune system, according to research published in Plos One.

Also Read: 5 Minute Calf Workout Without Equipment

12 Best Morning Yoga Routine

Time: 15 minutes

Equipment needed: mat

Instructions: Flow from pose to pose listed below, holding and breathing as noted. After completing poses five through 12 on the right side, repeat on the left before moving on. Make this practice about moving intuitively. If you want to feel serene throughout the day, keep your movement slow and gentle. If you want to feel energized, build up to a quicker, more heated pace as you progress. The beauty of yoga is that it can be whatever you need it to be!

Cat-Cow

Cat-Cow Exercise
Cat-Cow Exercise

Feel the pose: Close your eyes and try to make your movements more dramatic with each round. Feel the collarbones spread wide in cow pose, and the back of the neck lengthen in cat pose. This one is all about finding a nice rhythm for your spine!

Downward-facing Dog

Downward-Facing Dog Exercise
Downward-Facing Dog Exercise

Breathe loudly through your nose to tune into yourself and deepen the posture. Start in a plank position. Lift hips up and back, sinking heels toward floor, until body forms an upside down “V” shape. Press shoulders away from ears and relax neck. Spread fingers wide on mat, with palms pressed against the floor. Hold for five slow breaths.

Side Bends

Side Bends Exercise
Side Bends Exercise

As you create space and length in the sides of the body, feel your ribs separating away from your waist. Start standing with feet hip-distance apart and parallel, arms extended up overhead with hands interlaced. Inhale and lean up and over from waist to left side. Hold for a few breaths, then push through feet to return to standing and repeat on other side. Perforn three rounds on each side.

Chair Pose

Chair Pose Exercise
Chair Pose Exercise

Challenge yourself and build heat in the body by staying here a little longer than you want to. Find ease in the neck as you breathe deep and feel energy extending out from your fingertips.

How to do: Start standing with feet together and arms at sides. At the same time, raise hands overhead, palms facing in, until biceps are by ears while bending knees and sitting back as if lowering into a chair. Hold for five breaths.

Interlaced Forward Fold

Interlaced Forward Fold Exercise
Interlaced Forward Fold Exercise

Allow your head and neck to hang heavy and feel your spine decompress. This pose begins your vinyasa sequence. Flow from this pose through pose number 12 (lizard pose) on the right side, then repeat on the left side.

How to do: Start standing with feet hip-distance apart and hands interlaced behind back, arms straight. Lift fists back away from body, gaze toward ceiling, spread collarbones wide, and then hinge at hips to fold torso over legs and stretch arms overhead. Relax head down and shift weight towards balls of feet. Hold for three long breaths, then release and return to standing.

Low Lunge twist

Low Lunge Twist Exercise
Low Lunge Twist Exercise

Twist from your belly and upper back while keeping your legs and core strong. Engage your back leg and lift up out of hand on the floor.

How to: Start in a low lunge with right foot forward between hands and left leg extended straight back. Draw right hand straight up overhead toward ceiling and rotate torso from waist to gaze up at it. Hold for a three breaths.

Warrior II

Warrior II Exercise
Warrior II Exercise

Stretch through front and back fingertips equally and keep shoulders over hips.

How to do: Start with legs almost as wide as mat, right foot forward, toes facing straight ahead, left foot back, outside of foot parallel to back of mat (right heel lined up with middle of left inner arch), torse facing left side, and arms at sides. Keep left leg straight while deeply bending right knee until thigh is parallel to mat, then extend arms out to the sides at shoulder height. Gaze should be over front fingers. Hold for three to five breaths.

Wide forward Fold

Wide Forward Fold Exercise
Wide Forward Fold Exercise

This pose invites us to literally face inward. Let it draw you into a space of calm introspection as it energizes the body and increases blood flow to the brain.

Start standing with feet wider than shoulders and parallel. Hinge at hips to bring torso in front of thighs, allowing head to relax and shifting weight toward balls of feet to open up backs of legs. Hold for three to five breaths, then return to standing.

Fallen triangle

Fallen Triangle Exercise
Fallen Triangle Exercise

Lift hips high and raise gaze to look at top hand. Start in high plank. Then, pull right knee toward chest and slide right foot outside of left hand until both legs are extended to straight (entire left foot and outside of right foot are both on the floor). Draw left hand up toward ceiling and rotate torso to face extended leg. Hold for five breaths, then reverse the movement to return to plank position.

Lizard Pose

Lizard Pose Exercise
Lizard Pose Exercise

Feel the pose: To modify, lower back knee to the ground. How to: Start in a low lunge with right foot outside right hand and left leg extended straight back. Keep spine long and core engaged, then slowly lower onto forearms. Hold for five to eight deep breaths, allowing hips to relax and open with each exhale. Push up through hands to return to low lunge and into plank.

Best Yoga Exercise

1. Cat-Cow
2. Side Bends
3. Warrior II
4. Fallen Triangle
5. Lizard Pose

TOP 6 Yoga Exercise

1. Cat-Cow
2. Downward-facing Dog
3. Side Bends
4. Chair Pose
5. Interlaced Forward Fold
6. Low Lunge twist

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