Starting the day with an energetic mind and body may make the rest of the day more fruitful and fulfilling. A few morning stretches will help you stay invigorated throughout the day. If you stick to a 10-minute practise that consists of basic flexibility exercises, you can feel rejuvenated even without a morning cup of coffee.
Stretching in the morning has a number of advantages. Your muscles will be more relaxed, you’ll have more energy, less stress, and you’ll be more focused and attentive. Those are all necessary to maintain a full programme. Morning stretches should always be included to counter the effects of working long hours on a computer in the current environment when the majority of us spend a lot of time there.
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Stretches in the morning to ease the day
Here are some morning yoga flexibility stretches to help you overcome your sensation of drowsiness:
1. Children’s Pose
Your spine, thighs, pelvis, and hips—all of which are often tense in the morning—are stretched out by doing this therapeutic position. This position can be really beneficial if your posture was off while you were sleeping. It’s a great way to get your day off to a wholesome and upbeat start.
While doing this stretch, your knees will need support. On a carpet or a yoga mat, perform this stretch.
- From a kneeling position, start.
- Put your arms up over your head.
- Stretch forward and slowly lower your arms until your chest and hands are as near to the ground as is comfortable.
- As far as you can, advance your hands out from your body. Suspend tension in your shoulders.
- For 4 to 5 seconds, hold the posture. Breathe deeply while you are in position.
2. The Cat-Cow Stretch
The circulation of spinal fluid is made easier by this coupled stance. Stretching the torso and back, lubricating the spine, and gently massaging the abdominal organs are all benefits of doing this. One of the finest morning stretches to keep you moving throughout the day is this one.
- squat on all fours.
- Put more of your torso’s weight on your arms. Shoulder-width distance should separate the arms.
- Lower your tummy as you inhale.
- Maintain a back arch while rolling your shoulders down.
- Take a small upwards turn to face the ceiling.
- Put your hands on the floor and circle your upper back as you exhale.
- Continue to inhale with an arch, and exhale with a circular motion.
- For 4 to 5 breaths, repeat this.
3. The Downward Dog Pose (Mukha Svanasana)
One of the best morning stretches is this one. It affects both your body and psyche. It almost resets the nerve system while energising your body and soothing your thoughts.
The stretch can help with sciatica and reduce tiredness. People with back problems will benefit from it.
This posture stretches your spine, calves, and hamstrings while strengthening your shoulders, wrists, core, and arms. Nearly a full-body stretch, that is.
- Go down on your hands and knees.
- While exhaling, keep your toes firmly planted and raise your knees off the ground.
- Knees and elbows should remain straight.
- To maintain a forward-leaning posture, extend your arms in front of you.
- Give your body a V-shape by lifting your hips as high as you can.
- Put your arms firmly on the ground. While extending your neck, your inner arms should
- be in contact with your ears.
- Now turn your face inward and examine your navel.
- After remaining in the posture for a little while, return to the beginning position by
- bending your knees and lowering your torso.
4. Virabhadrasana I (Warrior Pose I)
Standing still, this position is regarded as a power stance. It sharpens your attention and increases hip flexibility. It gives you tremendous confidence and energises your entire body.
Your back, arms, legs, shoulders, and ankles are all strengthened by this stance. It expands your hips, chest, and lungs while enhancing blood flow.
- Step your right foot forward while still in the downward-facing dog stance. Your
- fingertips and toes should be lined up. Then move your foot just a little bit to the right.
- Your front knee should be bent 90 degrees. Your right outside hip should be fixed back, your knees should be stacked over your ankle, and your thighs should be almost parallel to the ground.
- Put your left foot at a 45-degree angle to the side of the mat and point your left heel towards the floor.
- Align your right heel and left heel. For improved balance, you can also spread your feet slightly apart.
- To keep your knees from bending, push your left thigh bone back.
- Take a deep breath in, lift your chest, and reach up with your arms, keeping your palms facing each other and your shoulders apart.
- In order to reach your outer armpits, let your shoulder blades expand up and upward away from your spine.
- Back-rotate your biceps. Triceps firmly pressed into midline.
- Look up at your thumbs while bringing your hands together.
- Continue pushing the back of your left thigh bone while letting your tailbone drop to the floor.
- Pull your lower tummy away from your right thigh and up.
- For five to ten breaths, hold the posture.
- Step back to the downward-facing dog posture, release your hands to the floor, and then repeat on the opposite side.
5. Mountain Pose (Tadasana)
One of the finest morning stretches, this pose may greatly improve your posture. If you execute this stance correctly, the other yoga stretches will be simple to complete.
One of those flexibility exercises that engages numerous muscles is this one. Your legs, body, arms, and core are all worked. Your feet’s arches are also worked by this stretch.
- Place your feet slightly apart and stand straight.
- Both of your feet should support the same amount of weight.
- Raise your arms over your head as you take a breath. Keep your fingers clasped together, palms facing up.
- Exhale as you lift your shoulders towards your ears.
- Open your chest and straighten your posture by rolling your shoulders back and down your spine.
- Maintain complete relaxation in your facial muscles, including your tongue.
- Maintain a relaxed stare and your eyes.
- Return to your regular position and unwind.
