Start for Advanced Morning Yoga routine: pose to include

Yoga can be done in the morning, when you wrap your work or before you have some shut-i. Despite the time, there are benefits that you can enjoy. But if you practice it in the morning, you can promote a lot of energy. If you choose to do it after the sun wakes up, you may like to start with Surya Namaskar or Surya Namaskar, which is the sequence of 12 yoga pose or asana. While this is a popular way to start the day, a simple morning yoga routine can also be beneficial for you. From the beginning to advanced level, there is something for all.

What are the benefits of doing yoga in the morning?

You should have morning yoga routine, because there are benefits of doing it during the day:

• Increases energyYoga experts say, “The routine of morning yoga helps to awaken the mind by increasing your blood flow and oxygen levels with your body.” Himalayan Siddha letterBreathe deeply during pose can deepen oxygen intake and distribute more nutrients to your cells. This can help remove toxins in your body and make you feel energetic. During a 2023 study, published Biopsicosal medicineResearchers found that yoga helped improve the energy level of the participants.
• Improves flexibility: Some yoga focused on tight areas such as hamstrings, hips, shoulders and lower back. “They help release stress and improve flexibility,” experts say.
• Improves digestion: Your digestive system can be activated by having a yoga routine in the morning. “Yoga pose can massage your abdominal organs, and can help digestion. It can improve the absorption of nutrients, for which it is necessary boost energy“experts say.
• Good for focus and concentration: Meditation and mindful practices during yoga promote focus. During a 2019 study, published in International Journal of YogaDoing yoga in the morning increased the concentration and peace of doctors during daily ups and downs. “It calms the mind and reduces stress, which improves productivity throughout the day,” says letters. During a 2019 study, published in Brain plasticityThe participants who did yoga had greatly improved their mental health, as indicated by their low stress levels.

Morning yoga routine

There are some pose here that should be part of your morning yoga routine:

1. Morning yoga routine for beginners

Hasta Rubanasana or raised weapon currency

• Standing upright and start.
• Breathe and lift your arms on your head and move upwards. Make sure your palms face each other by increasing their arms.
• Tilt your head, neck and upper back slightly to create a minor arches.
• As you release from Pose.

Dodge

• Stand up, inhale and bend your upper body on your pelvic joint. While doing this, try to touch your knee with your nose.
• Keep your palms on both sides of your feet.
• You can bend your knees slightly. With practice slowly straighten your knees and try to touch your chest to your thighs.
• As you slowly stand straight.

Ado Mukha Savnasana or Downward-Fesing Dog Pose

• Start with Dodging Or bend forward.
• Breathe and move your legs backwards, raise your hips up, straighten your knees and elbow, and make an upside down ‘V’.
• Try to push your heel to the floor.
• Leave your knees and push back to your pelvis, and relax your forehead and then exhale.

Bhujangasana or Cobra Pose

• Lie on your stomach, breathe and slowly lift your trunk and head with the help of your palms. Your arms should be folded on the elbow.
• Increase your neck slightly back and upwards, and make sure your navel is pressed against the floor.
• Exhale and gently leave your chest on the floor.

2. Morning yoga routine for intermediate level

Semi -lunar

• Start with Padhasthasana.
• Extend your left leg back, leave your knee and take out your toes.
• Breathe and spread your arms over your head and look up.
• Make sure your right knee align with your ankle.
• Fold your upper body back and exhale an arch throne.

Chakrasana or wheel currency

• To do the wheel currency, lie down on your back.
• Fold your knees, pointing to your shoulder and place your palms next to your ears with your fingers.
• Breathe and put pressure on your palms and legs and raise your body in arched position.
• After exhaling, come out of this situation slowly.

Boat currency

• Lie on your back.
• Breathe, lift your upper and lower body to balance your seating bones. Your toes should be combined with your eyes.
• Keep your knees and your back straight.
• Tighten your abdominal muscles.
• Exhale and relax.

Bala Kakasana or Baby Crow Pose

• Start with Vajrasana or Diamond Pose by sitting back on your heel, and keeping your spine straight.
• Breathe, bend forward and keep your elbow, cell and palms flat on the floor.
• Adjust your knee position and place them closer to your upper hand.
• Transfer your body weight to your upper arms.
• Raise your feet from the floor and support your body.
• Stare further, maintain balance and then exhale.

3. Morning yoga routine for advanced level

Kakasana (Crow Pose)

• Stand straight to Crow Currency.
• Breathe, bend forward and keep your palms flat in front of your feet.
• Fold your elbow slightly and place your knees under your side.
• Bend forward so that your body weight turns into your arms.
• Find out your balance and slowly lift both your legs from the ground and then bring your feet together and exhale.

Astavakrasana or eight-angle currency

• Start with Ado Mukha Sannasan Or the dog’s currency from the bottom.
• Then jump and bring your left leg between your palms and right leg outside your right palm.
• Tuck your right elbow firmly under your right internal thigh.
• Slowly lift your right leg from the floor and bend your upper body forward.
• Shift your body weight on your palms and lift your leg from the floor.
• Cross your left leg to your right and make a firm lock.
• Straighten your feet and if you look forward, exhale.

Sarasanas or Headstand

• Start as Vajrasana.
• Breathe, place your elbow on the ground. Your interlocking palms and elbow will have to be made a fictional contribution triangle.
• Place the crown of your head on the floor in front of your palms.
• Walk your toes towards your head until your back is straight.
• Slowly lift your feet in the air and then exhale.

Mayurasana or peacock pose

• To pose the peacock, start with Edho Mukha Sewasana or Downward-Fesing Dog Pose.
• Breathe, leave your knees, keep your palms in such a way that your fingers indicate backwards.
• Bend your upper body forward, bring your elbow together and place your stomach on your elbow.
• Straighten your knees.
• Raise your feet up until they conform to your upper body.
• Tighten your leg muscles and then try to exhale.

In the morning yoga routine: Who should be avoided?

It can be beneficial by having a yoga routine of about 10 minutes, but there are some people who should not pose.

• If you are suffering from lower back pain, be cautious during the backband.
• If you were recently hurt, especially for your feet, hips, back and shoulders, then they should avoid any physical activity including yoga.
• Pozing, especially in advanced levels or asanas that put pressure on the stomach, will not help you if you are in the post -pregnancy stages.

Yoga routine in the morning can be a great way to start the day. However, avoid pushing yourself very hard when posing, especially if you are a beginning.

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