Do you want to get more done in the morning? Before you get started on your day, why not give yoga a try?
Yoga can not only make you stronger and more flexible, but it can also give you more energy, help you feel less stressed and anxious, and help you control your weight.
There are advantages to practicing yoga at any level, whether you are a beginner or an experienced practitioner.
To help you get your day started, we’ve created beginner, intermediate, and advanced routines below.
1. Child’s Pose
Child’s Pose is a wonderful way to begin a yoga practice, especially early in the morning. It allows you to reconnect with your breath and provides a gentle release for your hips and lower back.
Muscles Worked
- lats
- low back
- hips
To do this-
- On your mat, get down on all fours.
- Your big toes should be touching and your knees should be spread wide.
- With your palms on the floor, spread your arms out in front of you.
- Allow your forehead to drop toward the floor and your stomach to fall between your thighs.
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2. Cat-Cow
Cat-Cow, which opens the chest, engages the core, and stretches the spine, is a great way to get your body ready for movement.
Muscles Worked
- erector spinae
- serratus anterior
- abdominals
To do this-
- Place your hands under your shoulders and your knees under your hips while standing on all fours on the mat.
- Push your spine up toward the ceiling while engaging your abs and exhaling.
- Set your head so that it falls on your chest. Hold on for ten seconds here.
3. Cobra
Not only does Cobra Pose stretch your shoulders, chest, and abs, it strengthens your arms and butt.
Muscles Worked
- Lats
- Triceps
- Abdominals
To do this:
- Lie on your mat on your stomach with your legs shoulder-width separated and the highest points of your feet on the mat.
- With your elbows tucked into your body, place your hands underneath your shoulders.
- Take a deep breath in and begin to straighten your arms, pressing through your feet’s tops.
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4. Downward Dog
Downward Dog, a yoga “classic,” strengthens your arms and legs while stretching the shoulders, hamstrings, calves, and feet.
Muscles Worked:
- Quadriceps
- Abdominals
- Deltoids
To do this:
- Keep your head in between your arms and draw your shoulder blades toward your tailbone.
- Continue to work on getting your feet in touch with the ground here.
5. Bridge
Strengthen your posterior chain — or the backside of your body — with a Bridge
Muscles Worked:
- Hamstrings
- Glutes
- Quads
To do this:
- With your knees bent and feet flat on the ground, lie on your back.
- With your palms on the ground, place your arms at your sides.
- Inhale. Take a deep breath and then use your feet to raise your hips toward the sky.
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