Morning Yoga Poses
Practicing yoga in the morning is a great way to wake up your body, get a good stretch and relieve any tension and stiffness. It has been proven by many, that starting the day with morning yoga can also elevate the mood, reduce anxiety and stress, and help with better digestion. This article will share several yoga poses that are great for the morning. These poses will help you get a great stretch and properly get the blood flowing in the body.
Cat & Cow
Cat Pose
Cow Pose
How to Get into this pose:
- Start in a table top position with your wrists under your shoulders and your knees under your hips.
- Take a deep inhale, draw your chin and gaze up. Draw the shoulder blades together and form an upside down arch with your belly.
- On your exhale, curl your back and spine, draw the belly in and bring your gaze towards the belly. Open through your shoulder blades- you should feel a nice stretch in your shoulders.
- Repeat this sequence 8-10 times using your breath, to fully enable your spine and back to ‘wake up’ in the morning.
Modifications:
- If you are pregnant, please do not do the first pose (as shown in the pictures). Instead, use your inhale to arch through your back (second picture), and your exhale to return back to neutral table top position. Repeat this sequence 8-10 times as well.
Benefits of this Pose:
- Strengthens spine
- Stretches and activates the tailbone and spine
- Releases tension and stiffness from neck and upper back
Cobra/ Upward Dog Pose
How to Get into this Pose:
- Start in a table top position.
- Shift your weight forward and lower onto your belly.
- Bring your hands close to your ribcage, with your finger tips facing forward. Keep both of your feet grounded into the mat (the tops of your feet facing touching the ground).
- Take a deep inhale, press into your palms and lift your chest up.
- Keep your shoulders relaxing down and away from the ears and facing forward.
- Keep squeezing the elbows in towards your body, and keep a slight bend in the elbows (so that you are not locking them in).
- Stay here for 8-10 deep breaths through the nose. To come out slowly lower your chest on the ground. Bring yourself into child’s pose for a few breaths as a counter pose.
Modifications:
- In Cobra pose, keep your thighs on the ground. To get into upward dog, press firmly into the mat and lift your thighs off the ground.
- Place a blanket under your pelvic for extra support and cushion
Benefits of this Pose:
- Strengthens the arms, wrists and spine
- Stimulates organs and promotes better digestion
- Stretches spine and chest and improves posture
- Helps to relieve anxiety, fatigue and sciatica pain
Low Lunge
How to Get into this Pose:
- Start on all fours, in a table top position.
- Step your right foot forward, keeping your palms on either side of the right foot.
- Keep your right hip moving back and left hip moving forward and your hips are squaring forward.
- You may choose to keep the palms on the ground, or if you are feeling more flexible, you can interlace your fingers and place them right above your right knee.
- On your inhale, lengthen through your back, relax the shoulders down and away from the ears, and on your exhale sink deeper into your right hip.
- To come out of the pose, return your right leg back into table top and sway your hips from side to side and relieve any further tension.
- Repeat the same thing on the opposite leg!
Modifications:
- If you are experiencing knee pain, place a rolled up towel under your knee cap for extra cushion
- Keep your palms on the ground instead of placing them above your knee.
Benefits of this Pose:
- Releases tension in your hips
- Strengthens your knees
- Stretches groin, hamstrings and hips
- Stimulates core muscles
- Removes emotional blocks from the hips
Crescent/ High Lunge
How to Get into this Pose:
- Start in a table top position.
- Bring your right foot forward in between your palms.
- Engage the core, find your stability and elevate your back leg off the mat. Keep your front leg at a 90 degree angle and your back heel above your toes.
- Take a deep inhale and bring your arms up towards the ceiling, on your exhale sink lower into this pose.
- Relax your shoulders away from the ears and keep your chest and hips facing forward. Bring your gaze up.
- Stay in this position for 8-10 deep breaths through the nose.
- To come out, release the hands on the mat first. Lower your back knee on the floor and step your front foot back to table top.
- Feel free to move your hips from side to side for a few breaths to relieve any further tension. Repeat the same steps on the opposite side.
Modifications:
- Instead of elevating your back leg, keep it on the floor.
- Keep your palms on your front leg for extra support (instead of reaching them up)
- If your balance is off, keep your gaze down, or keep it focused on one specific point (this will help you to stabilize your muscles).
Benefits of this Pose:
- Stretches your groins and hips
- Stimulates abdominal muscles
- Stretches the chest and lengthens the spine
- Tones legs and thighs
Triangle Pose
How to Get into this Pose:
- Start in mountain pose at the top of your mat.
- Bring your left leg 3-4 feet back and rotate your hips to the long side of your mat.
- Rotate your right foot so that it’s facing forward towards the top of your mat. Keep your left leg parallel to the back of your mat (with the toes slightly caving in towards the front).
- Extend your arms out. Take an inhale and reach with your right hand towards the right foot. On your exhale, bring the right palm on the inside of your right foot. Keep both legs straight, but not locked.
- Reach your left hand up towards the ceiling. Try to rotate your left him back, while bringing the right hip forward. Keep your chest facing forward, relax the shoulders away from the ears, and bring your gaze up towards the right thumb.
- Engage your core, tuck in your pelvic muscles and keep rotating out with your chest.
- Stay here for 8-10 breaths, and repeat the same steps on the opposite side.
Modifications:
- Keep your right hand on your thigh, if you are unable to reach for your foot.
- Stand against the wall, and do the exact steps with the wall behind you as your support.
Benefits of this Pose:
- Stretches the hips, groins, thighs, chest, calves, shoulders and spine
- Strengthens thighs, knees, ankles and core
- Stimulates internal organs and promotes better digestion
Wide Legged Forward Fold
How to Get into this Pose:
- Start in mountain pose at the top of your mat.
- Step your left leg back and rotate your body to face the long side of your mat.
- Slightly cave in your toes to face one another. Bring your hands on your hips.
- Take a deep inhale, lengthen through your back, and on your exhale begin to fold forward.
- Place your hands on the ground in front of you, and slowly begin to walk your hands back to align them with your feet.
- If you are able to bring the crown of your head to touch the ground, go ahead and do so, or do your best to bring it as close as you can.
- Stay here for 8-10 deep breaths, using your inhale to lengthen and your exhale to go deeper into this pose.
Modifications:
- Keep your hands under your shoulders and stay in this position (instead of aligning your hands with your feet).
- Bring a block under your forehead and rest your forehead on top of it.
- Open your legs wider, if you are experience tension, it will make it easier for you to reach the ground.
Benefits of this Pose:
- Relives anxiety, stress and tension
- Helps to relieve tension from the shoulders, neck and back area
- Stretches the hips, groins and thighs.
- Improves digestion
To Conclude…
Practicing Yoga in the morning has many benefits. It helps to stretch the body, elevate your mood and decrease tension and anxiety. Practicing the yoga poses mentioned above in the morning on a regular basis can reap great benefits. If you are interested to also learn which yoga poses are best before bed, be sure to check out our Yoga for Better Sleep article.
Lastly, if you are interesting in a free online morning yoga class, follow the link below to our yoga YouTube channel where you can have access to a variety of morning yoga classes!
Hope you find this article helpful!
Kind Wishes,
Yana Thompson