New to Yoga? Struggling to find easy poses for your morning yoga workout session?
We understand your struggles as a new yogi. You often wonder which poses to be practiced first and last for your morning yoga workout routine?
Especially when you are a fitness folk, and trying yoga for the first time, you’re programmed to practice as reps in the gym. 😉
But wait! Yoga is a tool to reunite your mind, body, and soul by being aware (breathing) rather than an exercise to get it done timely.
No workouts and exercise programs are so enduring as yoga. Whether its burning calories, losing weight, toning muscles, stretching, enhancing mental abilities, detoxing body and getting glowing skin. Nothing can replace the power of yoga.
Now, its time to fall in love with your new-self by taking care of your mind, body, and soul with these 10 easy morning yoga workout poses.
Remember, every day is another chance to look beautiful, eat healthier, act stronger and be the best version of yourself.
So, get excited to transform your life as you already took the first step toward it.
“Yoga doesn’t transform the way we see things, it transform the person who sees.” – B.k.S.Iyengar
What Is The Best Time To Practice Yoga?
Yoga is a holistic practice that develops you mentally, physically, and spiritually.
There is no myth that the time of practicing yoga has a lot to do with its effectiveness as different time zone affect yogis differently.
Time Segregation As Per Yogic Science:
- Brahma Muhurta – Its early morning time of 2 hours 20 minutes before the sunrise. This is the most important time of the day for yoga or any sādhanā that one might get into.
- Shandhyas – The transition timings like Sunrise Sandhya, Noon Sandhya, Sunset Sandhya, and Midnight Sandhya are the four types that effects your body balancing processes more deeply.
Brahma Muhurta is the best time to do yoga as your mind is a clean & fresh slate to write anything at that time. That’s why most yogis suggest not to miss the sunrise time.
Around sunrise and sunset time, everything is in a state of flux. Surya Namaskar or Shiva Namaskar should happen at these transition times.
Best Morning Yoga Workout Poses
To make your journey easy and comfortable, this sequence of easy-to-do yoga poses is perfect for any morning yoga workout session.
Let’s get started…
1. Tadasana (Standing Pose)
In Sanskrit, Tada means Palm tree. Thus, Tadasana is the Palm tree pose or Mountain pose.
It is also known as Samasthitih. Sama means level, straight, balanced or upright. A Surya Namaskar begins and ends with Tadasana according to Ashtanga yoga.
Tadasana requires deep breathing which strengthens the lungs, increase height, activate nerves, improves digestion, strengthens vertebral column and heart.
As a beginner, you won’t get much trouble while practicing this pose as it is very easy pose to start your everyday morning yoga workout.
Steps To Do Tadasana:
- Stand straight with a small gap between feet.
- Inhale and raise both arms.
- Interlock fingers.
- Raise heels and stand on toes.
- Stretch from toes to fingers (hands).
- Maintain the pose and take deep breath.
- Exhale and come to the original position.
2. Uttanasana (Standing Forward Bend)
Uttanasana is defined as an intense stretch pose to wake your body up every morning.
This simple stretching has a variety of therapeutic advantages over body and mind as it elongate your entire back, neck and body.
This pose increases the blood flow to the brain and stimulates intelligence. So, if you want to become smart then this is the best yoga pose to boost your creativity.
Steps To Do Uttanasana:
- Stand on the ground with your legs together and weight centered on balls of your feet.
- Inhale and stretch both of your arms straights up overhead, alongside your ears.
- Keeping your legs straight, exhale and bend forward at the waist, reaching down and grabbing hold the back of your legs wherever feels the most comfortable.
- As you gain flexibility in your legs, try different holds to get different stretches – looping your fingers around your big toes, sliding your fingers and palms under the front of your feet, or catching hold of your elbows behind your legs.
- Keep your head and neck relaxed, allowing gravity to do its work.
- Hold the pose, breath smoothly and evenly for several breaths.
- Release the pose by bringing your hands to your hips, lifting the straight torso to waist-level so it’s parallel to the floor, and then raising it up straight on an inhale.
3. Adho Mukha Svanasana (Downward-Facing Dog)
Adho Mukha Svanasana is an integral asana of the Suryanamaskar/Sun Salutation Series. One doesn’t need to be an advanced to practice this pose.
This simple yoga pose helps in revitalizing body energy and improves lung capacity. It assists in oxygen supply and blood circulation to the brain and thus aids tremendously in enhancing memory and improving cognitive skills.
If you are trying to lose some belly fat, then its perfect pose to add in your morning yoga workout.
Steps To Do Adho Mukha Svanasana
- Do the tabletop position by balancing the body onto your knees and wrists. Inhale.
- Exhale and gently lift your knees upwards with your toes situated firmly on the ground.
- Tilt the upper body towards the front and stretch your arms.
- Lift the knees as high as the hip forming an inverted V shape. Stay in this position for a while and keep breathing.
- Push the tail bone to stretch the body.
- Exhale and reach back into the tabletop position.
4. Bhujangasana (Cobra Pose)
Another very easy pose to start your morning yoga workout routine with ease.
Bhujangasana is a backward bend chest opening asana. Anatomically the hands, shoulders, belly, lower back gets affected by this pose which stimulates the lungs, heart, liver, kidneys, and glutes.
This asana is very good for people having asthma as it improves blood circulation to the heart and lungs.
This pose requires stretching of chest, lungs, shoulders, and abdomen which firms the buttocks, stimulates abdominal organs and helps in relieving stress and fatigue.
Steps To Do Bhujangasana
- Lie with the abdomen touching the ground, feet together, hands by the side of the hips and forehead on the ground.
- Bring the chin forward touching the ground and hands near the chest.
- Gradually bring the chin and the chest up with elbows close to the body. Feel the lengthening of the spine and opening of the chest. Be in this position for 3-5 breaths.
5. Marjariasana (Cat Pose)
Marjari means cat. This pose is a gentle stretch which mainly focus on your spine and back muscles.
The synchronization of breathe with movements are so gentle that you can easily enter into cow pose (next pose).
It increases coordination, and invigorates prana (the vital life force in the body). Furthermore, its also associated with mental stability, emotional balance, and good night sleep.
Steps To Do Cat Pose
- Stand on your knees and hands. Keep your back straight.
- Bending your back downwards raise your neck and try to stretch it backwards as much as you can.
- Bending your back upwards bend your neck downwards between your hands.
- Repeat these steps for few breaths.
- Bending your neck upwards raise your left leg above the ground straight up behind you.
- Bring your leg down slowly.
- Repeat the same with your right leg.
6. Bitilasana (Cow Pose)
Bitilasana or the cow pose is a beginner level asanas and a gentle way to warm up your spine. This asana improves flexibility, body posture, and spine alignment.
The combo of Cat-Cow pose offer an excellent way to detox your body naturally.
Steps To Do Bitilasana
- Get into the tabletop position. Knees must be under your hips.
- Breathe in and raise your hips up towards the roof.
- Move your stomach downwards.
- Raise your head up and gaze in the forward direction.
- After that, exhale and come get back into the starting position.
7. Balasana (Child Pose)
Balasana is a restorative forward bend which is very essential to practice at the end of your morning yoga workout sequence.
In this asana, the ankle, knee, hip, and thigh get affected. This pose is to relax your muscles after a heating yoga session as it restores and energizes your body.
When done with head and torso supported, this pose helps in relieving back and neck pain.
Steps To Do Balasana
- Do the tabletop position.
- Bring the big toes together and let the knees go apart.
- Start falling behind allowing the buttock to come down closer to the hip.
- Relax in this position. Try to support your head with a cushion or small stand.
8. Ardha Chandrasana (Crescent Moon Pose)
The Crescent Moon or Ardha Chandrasana is a yoga backend pose that stretches and strengthens your lower and upper body.
Practicing this pose stretches your legs, groin, hip flexors that tones your thighs, hips, and buttocks.
Note: People with high blood pressure or heart problems are suggested not to do this yoga.
Steps To Do Ardha Chandrasana
- Take a wide stand. Hands on the hips.
- Turn right toe 90 degrees and turn toward thigh. Exhale.
- Place left knee on the floor with left toe pointing behind.
- Stretch arms and join the palm above the head.
- Arch the back and look up raisin the chin as high as possible. Inhale.
- Bring backhands on the hips. Exhale.
- Tuck the toe of back foot and come up. Repeat the same on another side.
9. Virabhadrasana I (Warrior I)
Veerabhadra, a fierce warrior, an incarnation of Lord Shiva is said to be the one who brought these yoga poses.
Virabhadrasana Vinyasa (Warrior Pose Flow) is a mini yoga flow sequence. It improve balance, strengthens leg muscles, and improves the flexibility of leg muscles.
Steps To Do Virabhadrasana I
- Take a medium stance with toes pointing out.
- Join the palms above the hip. Exhale.
- Squat with knees bending in line with the toes.
- Draw the navel in. Breath.
- Straighten the knees and hands down.
- Adjust your stance a bit wide.
- Turn the right foot to the right side 90 degrees. Inhale.
- Join the palms overhead. Bend your right knee directly above the right ankle.
- Reach your arms back slightly and expand your chest to come into a gentle backbend. Tuck your tailbone under. Breath.
- Come to original position slowly.
10. Savasana (Corpse Pose)
Don’t forget to end the practice with Savasana (Corpse Pose). This yoga pose is an imperative and last step of any yoga session.
This asana releases the strain which occurred in the body while practicing yoga. Also, the muscles which have been used can come to rest by settling down heavy breathing.
Mainly we call this pose as calm down pose to reduces blood pressure and anxiety, and brings the body to a meditative state.
Morning Yoga Workout Infographic:
Conclusion:
Starting your morning can be so energetic and powerful, you won’t realize until you get into it. So, change your way to waking up…and everything will change miraculously.
What’s your morning fitness routine? Don’t forget to share your favorite morning yoga workout pose.
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