If the very idea of waking up every day along with the sun gets your laziness radar ticking, then probably the title of this article might make you groan out loud. Practising yoga in the morning helps clear your mind and gets you all charged up for the day! Tip to be noted: Doing Yoga on an empty stomach is more beneficial. Twisting and challenging arm balances become easier when you’re not competing with digestion. Yoga naturally gives you a great mental flush and serotonin boost. Also, taking a class in the morning allows you to keep those happy brain chemicals humming all day long.
So here are some asanas that’ll help give you your energy boost while the rhythmic movement calms you from within.
1. Downward Dog (Adho Mukha Svanasana)
How to do
- Get on your fours. As you breathe out, lift your hips, and straighten the knees and elbows to form an inverted V-shape.
- Keep your hand at shoulder width apart, feet at hip width apart and parallel to each other. Make sure your toes point straight ahead.
- Press your hands to the ground and widen through the shoulder blades. Keep the neck lengthened by touching the ears to the inner arms.
- The dog pose is vital in relieving anxiety, depression and stress by inducing calmness.
- Helps reduce pressure in the heart, making it work less to get the blood flowing to the brain.
- Relieve pain in the upper, middle and lower back by lengthening and straightening the spine.
- Maintaining this posture helps to overcome various shoulders, arms, and chest related problems.
Avoid doing this asana if you suffer from high blood pressure, Carpel tunnel syndrome, detached eye retina, weak eye capillaries, dislocated shoulder/shoulder injury or diarrhoea.
2. Low Loung Pose (Anjaneyasana)
How to do
- To begin with, come to the Adho Mukha Svanasana pose.
- Take your right foot in front, making sure that the right knee and the right ankle are in a straight line.
- The left knee should be firmly placed on the ground.
- Raise your arms over your head, palms together.
- Take a deep breath and slightly move your hips a little forward.
- Simultaneously, stretch your arms backwards and push your chest a little upwards.
- It helps to strengthen the hips, back, legs and shoulders.
- It improves the sense of balance.
- It opens up your shoulders, lungs, and chest.
- On practising regularly, it helps tone your body.
People with an injured knee, ankle or back injuries should avoid this.
3. One Foot Pose (Eka Padasana)
How to do
- Stand relaxed with your feet joined together.
- Inhale and raise your arms directly above the head and interlock the fingers with the palm together.
- Exhale and bend forward slowly from the hips, keeping the trunk, head and arms in a straight line and transferring the weight on to the right leg.
- Simultaneously raise the left leg straight back, keeping it in line with the trunk.
- In the final position the left leg, trunk, head and arms are all in one straight, horizontal line, while the right leg is straight and vertical.
- This Asana strengthens the arms, wrist, back, hips and leg muscles.
- It helps to develop muscular coordination, balance and concentration.
People with a lower back problem, heart ailment or high blood pressure should not do this asana.
4. Triangle Pose (Trikonasana)
How to do
- Stand erect with your feet placed more than a shoulder-width apart. Turn your right foot completely facing the outside.
- Inhale and raise your arms to your shoulder level, so that they are in a straight line.
- Exhale and bend to the right, taking care not to bring the body forward. Place the right hand on your right foot.
- The left arm is extended vertically and the spine and trunk are gently twisted counterclockwise using the extended arms as a lever while the spine remains parallel to the ground.
- Hold this position for 5 to 10 breaths then change the side.
- It stimulates the nervous system and alleviates nervous depression.
- It improves digestion and strengthens the pelvic area.
- Tones the reproductive organs.
- Regular practice will also help reduce the waistline.
5. Half Spinal Twist (Ardha Matsyendrasana)
How to do
- Sit with the leg stretched out in front of the body.
- Bend the right leg and place the right foot flat on the floor, beside the left knee.
- Bend the left leg and bring the foot around to the right buttock. The outside edge of the foot should be in contact with the floor.
- Pass the left arm through the space between the chest and right knee.
- If possible – hold the right foot or ankle with the left hand.
- Place the right hand behind you. Twist the waist, shoulders and neck in this sequence to the right and look over the right shoulder.Keep the spine erect.
- Hold and continue with gentle long breaths in and out.Repeat to the other side.
- Stretches the muscles on one side of the back and abdomen while contracting the muscles on the other side.
- It tones the nerves of the spine, makes the back muscles supple, and relieves lumbago and muscular spasms.
- It massages the abdominal organs, alleviating digestive ailment.
- It regulates the secretions of the adrenal gland, liver and pancreas.
- It’s beneficial for the kidney.
People suffering from peptic ulcer, hernia or hyperthyroidism should only practice this pose under the guidance. People with slipped disc should avoid this practice.