First thing in the morning is one of my favourite times to practice, and I really like doing it. As a mother of a child who is two years old, I also have a very active profession. Whenever I put off going to practice, I either find that I am unable to find the time or the energy to do so!
When I teach beginners, I often advise them to create a home practice that they can commit to and do on a daily or every other day basis. When you don't have someone to encourage you in the morning, it might be challenging to inspire oneself to get things done. For those of you who are interested in beginning a regular yoga morning routine, I highly recommend taking advantage of this free 30-day yoga challenge. Morning is an excellent time to begin the practice of rolling out your sticky mat and moving with your breath. This is a terrific way to get into the habit of doing so. What's more, it will set you up for a day that is not just productive but also healthy and pleasant.
1.Tadasana
There is no better place to begin than in Mountain Pose. Put your feet firmly on the ground and apply pressure equally across all four corners of each foot. To do this exercise, bring your arms down to the floor and pull your abdominal muscles in and up.
For the purpose of gaining attention and getting ready to proceed deeper, hold for five to eight breaths.
2. Urdhva Hastasana
After you have assumed Mountain Pose, raise your arms over your head and bring your hands together in a tight grip. While doing so, make sure that the tops of your shoulders are kept away from your ears and that your triceps are contracted. Hold the abdominal muscles tight and the legs in a sturdy position.
From five to eight breaths should be held.
3. Warrior I
Warriors are always awesome to do in the AM. Warriors give us confidence and strength and help us connect to our own inner strength.
From Urdhva Hastasana, step your left foot back one of your own leg’s length apart. Press the outer left foot in to the mat as you lunge your right knee forward. The left foot should be pointing at a seventy-five degree angle. Make sure the knee stays above the ankle.
Hold for five to eight breaths.
4. Warrior II
As seen in Warrior I Assume a position on your right side, open your arms, hips, and waist to the side, and look through your right hand toward the front of your body. It is possible for your rear toes to expand out to a degree or two more than seventy-five degrees, but you should still maintain the toes a little ahead of the heel. Make sure that the knee in front does not slide inwards. The abdominal muscles should be drawn in, and the body should be kept in an equal position between the legs.
Remain still and take five to eight deep breaths as you do this.
5. Triangle
From Warrior II, straighten the front leg and hinge forward placing the hand on the knee, shin, or a block. Imagine yourself between two narrow walls.
Hold for five to eight breaths, then come back up to standing.
6. Extended Side Angle
The front knee should be bent again, and the outer right forearm should be placed on top of the upper right thigh. The upper arm should be extended upward, and the length should be increased from the outside border of the left foot all the way through the left middle finger.
From five to eight breaths should be held.
Place your hands on the ground next to the foot in front of you and take a stride forward while folding in to both legs. Urdhva Hastasana should be used to ascend back up, and then postures 3-6 should be repeated on the left side.
7. Downward Dog
After doing the postures on the left side, instead of folding forward, place both hands on the floor on either side of the left foot from Extended Side Angle and step the left foot back to meet the right as you come into Downward Facing Dog Pose.
Press firmly into your hands and roll your upper arms outwards. Lengthen up through your torso and keep your abdominals engaged. Actively use your legs to keep bringing your torso back in space. If you need to bend your knees, that’s ok! Hold here for eight to ten breaths.