20 minutes of morning yoga” every day will bring you 6 magical benefits!

How do you start each day?

Successful people all have a xed morning ritual to start their beautiful day. Making good use of the morning Yoga time is denitely the key to success and health! Although they have dierent morning habits, one thing they all have in common is “exercise”! However, it is recommended not to engage in too strenuous exercise in the morning. Yoga is a good choice.

Extended reading “Meditation” can help you live an incredible life! Easily learn 3 simple and eective meditation methods. Another common point in the morning rituals of successful people is “meditation”

Next, we will introduce the six major benets that morning yoga can bring to you, and invite you to practice morning yoga together and feel its charm~ 6 benets of morning yoga

1.Wake up the brain

Morning Yoga can make a sleepy mind clear and in good spirits, helping you maintain a clear brain and make better choices and decisions for the rest of the day.

2.Wake up the body

Through morning yoga posture exercises, the sleeping body is activated, and at the same time, combined with breathing, it promotes the ow of oxygen in the muscles, awakens the body’s internal energy, and prepares the body to take important actions immediately.

3.Increase alertness

After a morning yoga exercise, the nervous system can be activated, the body will be more alert, the reaction speed will be improved, and each activity can be completed eciently.

4.Improve concentration

Cultivating concentration through morning yoga can make us more attentive in everything we do. During a 200 hour Yoga Teacher Training in Rishikesh, practitioners are encouraged to incorporate morning yoga into their daily routine, helping them develop focus, mindfulness, and a deeper connection to their practice and daily activities.

5.Become healthier

Through morning yoga, you can train muscles, stretch muscles and bones, stimulate blood circulation, improve metabolism, balance endocrine, activate lymph… etc., and your body will naturally become healthier.

6.Increase self-condence

Morning Yoga can improve posture, and a person’s posture can change a person’s selfcondence (you can refer to the explanation starting from the 7th minute of part 2 of the video below), and build a sense of inner strength to increase selfcondence.

“Building Condence” has two videos, shared at the same time, so that you can watch the complete method of improving self-condence.

20 minutes of morning yoga

2.Hold your chest with one knee

3.Lie on your back and stretch your legs

Function: Stretching the hamstring muscles

step:

• Grasp the sole of the right foot with both hands

• Inhale, slowly kick your right foot up to straighten your right leg. If your leg cannot be straightened, you can hold your calf or the back of your thigh with your hands.

• Exhale, keep your legs straight, press your shoulders down on the oor, bend your elbows, and try to bring your right leg towards your face.

4.Lying on your back in pigeon pose

Function:

Stretch hips and legs to lower back

Release pressure on sciatic nerve

step:

• The right foot is across the thigh of the left foot, close to the knee, and the sole of the foot is hooked

• Put your right hand through the hole between the two thighs, and wrap your hands around your left calf, or you can hold the back of your left thigh with your hands.

• Exhale, keep your lower back and buttocks on the ground, and hold your left thigh toward your chest

5.One-legged hero pose

Function:

stretch belly

Extend the front of the thigh

step:

• Grasp your right ankle with your right hand, place the instep of your right foot against the oor outside your right hip, and extend your toes toward your head.

• The knees do not leave the ground, extending forward without opening outwards.

• If your knees are far o the ground, you can put a thick towel under your hips to elevate your hips.

• If there is still room, bend your left foot, hold your left calf with both hands, and bring it toward your abdomen

6.Lying buttery pose

7.Lying buttery variation

8.Lying and twisting

Function:

spinal extension

Massage internal organs

step:

• Bring your feet to your chest and wrap your hands around your calves

• Inhale, open your right hand outward, and bring your left hand to the outside of your right knee

• Exhale, turn your feet to the left, and turn your face to the right (remember to switch sides to practice)

9.Roll back

10.Vajra kneeling posture variations

Function:

Stretch the instep, ankle, and front of the calf

step:

Read More: Benefits of Yoga, Boosting Immunity with Yoga

11.Child’s Pose

Function:

Stretch your back and waist

lengthen spine

step:

• Kneel and sit on your heels, with your knees slightly open about the size of ast.

• Exhale, keep your buttocks close to your heels, put your hands forward, lie down forward, with your abdomen close to your thighs and your forehead to the ground.
  

12.Rabbit pose

Function:

spinal extension

Stimulate the Baihui point on the top of the head

step:

• Vajra kneeling position, buttocks sitting on heels

• Bring your palms to your cheeks and touch your forehead to the ground

• Exhale, lift your hips, retract your chin, and curl your head to bring the center of gravity from your forehead to the top of your head.

• If it is stable, clasp your hands behind your back, straighten your arms, keep your shoulders away from your ears, and bring your sts toward your head.

13.Knee-open Child’s Pose

Function:

stretch inner thighs

Extend the back

step:

• Kneel on your heels, big toes together, feet and knees open outwards

• Inhale, lengthen your body

• Exhale, keep your buttocks close to your heels, put your hands forward, and lie down forward.

14.Knee-open baby variation

Function:

Stretch side waist

step:

• Open Knees Child’s Pose Preparation

• Exhale, keep your hands shoulder-width apart, and walk to the right

• Inhale, return your hands to the center

• Exhale, switch sides

15.Cat-cow pose

Function: Soft and elastic spine

step:

• Kneel on all fours, hands shoulder-width apart, knees hip-width apart, wrists directly under shoulders, knees directly under hips.

• When inhaling, lift your tailbone upward, lower your waist, lift your chest, lengthen your chin, and look upward.

• When exhaling, curl your tailbone, arch your waist and back, lower your head, and look toward your abdomen.

16.Kitten pose

Function:

back extension

Relax your shoulders and neck

step:

• Four-legged kneeling position

• Inhale, open your right hand upward

• Exhale, pass your right hand under your left armpit, and place your right shoulder and head on the ground. Reach your left hand behind your back and grab the inside of your right thigh if possible. Turn your left shoulder away and look toward the ceiling

in conclusion

What kind of life do you want to live? If you want to have a wonderful life, live every day well; If you want to have a wonderful day, start by building a wonderful morning! Try to use 20 minutes in the morning every day to establish good living habits through “morning yoga”, let us live a more successful and healthy life together!