5 Beginner Yoga Poses to Start Your Day Right

A young woman doing the dog up on a pier.Karla Tafra

Moving your body in the morning is a great way to boost your metabolism and get ready for the day – and yoga is an easy, healthy and stress-free way to do it.

Yoga uses all muscle groups, which makes it a great workout. It's perfect for everyone – from beginners to advanced practitioners. Here are five yoga poses for beginners that you can do to start the day!

Dog down (Teen Mukha Svanasana)

A woman in dog yoga pose facing downward.Karla Tafra

The downward-facing dog (sometimes referred to as "inverted V-shape") is one of the best spine sections with which you can start your day. When you press your palms firmly to the floor and lift off the floor, it creates space between your vertebrae and decompresses your entire spine.

Do not firmly press your heels into the ground. Rather, they should reach for the ground so that the muscles of your legs are still working for more flexibility and mobility.

When you simultaneously move your hips diagonally in the air and you reach your heels to the ground, you work your hamstrings, quads, calves, glutes and Achilles tendons – the entire nine meters!

Inhale deeply to "grow up;" when exhaling, penetrate deeper into the stretch.

Dog up (Urdva Mukha Svanasana)

A woman in the dog yoga posture facing upwards.Karla Tafra

The dog turned upward stretches the spine in the opposite direction. It creates a large opening in the front of your body and allows your chest to expand. When you spread your shoulders off each other, it improves the mobility of the shoulders and neck, while stretching the collarbone and the pectoral muscles. Firmly press your palms and the top of your feet to the ground for use and move further back as you inhale and exhale.

Activate your quads and relax your glutes as much as you can to relieve tension in the lower back.

Also try rolling the inside of your thighs against each other – this further protects your lower back and actually stretches the hip flexors.

Runner's Lunge (Anjaneyasana)

A woman in the runner's yoga posture.Karla Tafra

Practice this pose to give your hamstrings a little more love in the morning and prepare them for the day. Your front foot firmly pressed into the floor activates the gluteal as you extend the other leg and you position your heel so that it is stretched upward. Activate the quad in your outstretched leg and open your chest while inhaling. When you exhale, move your shoulders away from your ears to open your chest.

Use each breath to stretch in opposite directions and imagine "growing" through the crown of your head to tighten your heart.

Try to complete three to five complete breathing cycles before changing legs. If it starts to hurt your lower back, change the position by placing the back knee on the floor.

Remember, the key is to feel good in every pose.

Sitting Twist (Ardha Matsyendrasana)

A woman in yoga posture sitting Twist.Karla Tafra

Twisting is a great way to eliminate toxins and bring fresh energy to your body. Imagine that your spine is a cloth soaked in water and that you have to extract all the liquid.

Sit tall on your bones and lengthen your spine by inhaling. When you exhale, go a little further in the twist. Again, pay attention to your shoulders and make sure they are not cramped near your ears.

Shif your gaze back to intensify the twist and stretch your neck. If you experience sharp pain or pinching, stop where your body is asking for it.

When you leave this pose, be as careful as when you entered it. Take the time to stack each vertebra in its neutral position.

Pose of the child (Balasana)

A woman in the yoga position of the child.Karla Tafra

The pose of the child is one of the best passive exercises because it includes a hip opener that you control by spreading your knees. If you open them wider, your upper body will sink into the ground and relax your belly. Stretch your arms completely in front of you, then go out with your fingers as far as you can without lifting your shoulders.

Relax your forehead in the ground and let your neck naturally lengthen. Breathe in your hips and push deeper with each exhale. You can also incorporate a slight lateral stretch if you walk both hands to the left and right without moving your head or torso.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.