Morning yoga routine for beginners

November 9, 2022 |

Read Time: 6 minutes

Ever wondered how your yoga instructor is so chirpy and full of energy, that too at 6 in the morning? Well, according to different yogis, it is because of their brief morning yoga routines that lasts not more than 15 minutes. Whether you are an advanced level yogi or a beginner, incorporating a 10-minute morning yoga routine can do wonders for you. We already know how beneficial yoga is- for our physical as well as mental health but having a morning routine can give you the required energy to conquer the world. 

Creating a morning yoga routine is not a big deal but sticking to it, is. Moreover, it can be easier for you if you are already a morning person. However, it will take some commitment if you are not an early bird. Whatever the case may be, keep in mind that it will only take you 10 minutes. There are several studios that offer yoga classes in Bangalore which can help you in your yoga journey. 

Beginners should start with easy and doable poses until they get adjusted to the routine and slowly proceed towards an advanced version of yoga. We have curated a list of yoga poses that you can perform as a beginner and include them in your morning routine. 

  1. Child’s pose- This is an amazing pose to start your morning yoga routine with. The pose reconnects you with your breath and offers a gentle yet effective release to your hips and lower back. 

How to do Child’s pose:

  • Sit on a mat with your knees apart and big toes each other. 
  • Extend your arms straight in front and place your palms on the floor. 
  • Allow your stomach to fall between your thighs. 
  • Make sure your forehead touches the floor. 
  • Relax your shoulders and take deep breaths in and out. 

2. Cat-cow pose- This pose will warm you up for the session. You can also perform this in your online yoga classes since it is a very easy pose. It will stretch your spine, open your chest up, and also has an effect on your core muscles. 

How to do Cat-Cow pose-

  • Get down on your knees with your hands under your shoulder. 
  • Move your abs, exhale, and push your chest/spine up and down while continuously moving your heads up and down as well. 
  • Inhale and exhale with every move. 

3. Cobra pose- As the name suggest, you need to lie down in this pose but with some variation. This pose will help you stretch your shoulders, abs, and chest. It also strengthens your butt as well as arms. 

How to do Cobra pose-

  • Lie down on your belly with your legs and shoulder apart at the same width. 
  • Tuck your elbows into your body and the hands should be underneath your shoulders. 
  • Bring force from the tip-toe and push your upper body upwards slowly as you straighten up your arms followed by pushing your shoulders back. 
  • Stop your arm movements as soon as your pelvis loses the contact with the floor. 
  • Breathe in and out and stay put for 30 seconds. 

4. Chair pose- This pose is just you doing a partial squat. This pose will strengthen your shoulders, legs, and back. Enroll yourself in a yoga studio in Bangalore and include this must-have pose in your routine to challenge your balance. 

How to do Chair pose- 

  • Stand straight with your feet touching each other. 
  • Inhale and extend your arms over your head. 
  • Exhale and move as if you are about sit or do a half squat, bending your knees. 
  • Stop the squat movement when your thigs become parallel to the floor. 
  • Press your tailbone towards the ground while rolling your shoulders. Take deep breaths in this position.

5. Garland pose- This pose will help you open your thighs, ankles, and hips. In this pose, you need to sit down but not completely. 

How to do Garland pose- 

  • Bring your feet as close as you can and then sit down, with your toes pointed outwards. 
  • Press your elbows against your knees as you squat down, allowing your torso to fall between your thighs.
  • Press your tailbone down for a few seconds and your chest up, taking the help of resistance of your knees. 

Conclusion

Being consistent with your morning yoga routine is the key. It might be a bit difficult for you in the beginning but once you get a hang of it, this will be the best part of your day, believe us. Morning yoga routine will refresh and charge you up for the entire day. 

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Ms. Mimi Partha Sarathy

Founder, Managing Trustee and Sr. Yoga Teacher Sri Krishna Wellness Yoga Centre

Bengaluru, Karnataka, India