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Yoga in the Morning – The Perfect Start to the Day!

Morning Yoga

Yoga is booming in popularity across the world as never before. This can be attributed to the ease and flexibility that yoga provides, and the multiple benefits it brings to its practitioners. No wonder, several young and energetic practitioners are taking up advanced Yoga Instructor Certification to set up schools of their own.

If you indulge in some focused physical activity in the morning – be it yoga or something else - you’re more apt to continue in a healthy vein all day long. If you cultivate it as a daily habit, you will soon notice a wide variety of changes to your body, mind, and much, much more.

And what better choice than some smooth yoga poses that can help you fully wake up, stimulate the body’s blood flow, balances the hormonal system and kick start the daily detox process?! A mere five-minute training window can change your whole day and ultimately your life for the better.Utilized well, even a few minutes can boost your mood, solidify your commitment to eating healthy, and increase your overall energy levels for the day.

A regular yoga morning practice can be the most energizing, enlightening and transcending experience. It can re-condition your muscles, ease stress and tension helping you deal with stressful issues in your life. People suffering from depression and anxiety, with eating issues and other health problems can benefit from its healing properties.

A Good Start

Instead of rushing off soon after waking, start your day in a calm and leisurely pace. In short, allow time for some contemplation and me-time.

Plan beforehand for the time you have to yourself before you start to do chores or set off for work. Allow yourself sufficient time to slowly arise and ease into your morning practice and daily routine.

The Goddess Pose

As you wake up from sleep, while still lying on your back, place your feet together and the knees open wide. Both knees should be bent to form a wide diamond shape with your legs. It may help to have pillows placed under your knees and lower back for additional support.

Place your hands on your lower belly and chest as you draw in slow, deep breaths. Expand your body as you breathe in – feeling the hands rise in the process. Retain the breath for a couple of seconds, then exhale naturally for a few counts. Contract your belly to gently let the remaining air out of your lungs. Return your arms to rest beside your hips and repeat 10 times.

The Plank

Roll over onto your belly to assume the plank position. Lie down on the mat with your hands under your shoulders and toes touching the mat. Lift your whole body off the ground, as if doing a push-up. Balance with both hands aligning your shoulders with your toes.

Hold the pose that looks like a long board for thirty or more seconds. This will fire up your arms and legs, keeping them engaged and strong. You can drop your knees to the mat to make it easier.

The Svanasana

Or as more commonly known - the Upward/Downward Facing Dog, a pose that feels great any time of the day, but particularly satisfying when done early in the day.

The upward facing dog position will have you lying on your front, lifting head and shoulders, opening up your chest, and look up at the ceiling. You need to gently arch your back, with the tops of your toes resting on the ground.

From this pose you can flow into the downward facing dog position. Make a triangle with your body by bending at your waist and engaging the abs with the floor as base.

Engage your thighs and keep palms pressed onto the floor. Pull your tailbone towards your heels to protect your back. Lift your buttocks towards the ceiling as you gaze at your navel. Your heels need not be in full contact with the floor.

Ensure that your hands align with your shoulders and the inside of your elbows face each other. You can space out your feet or make other adjustments to feel comfortable in this position. Needless to say, this pose gets easier under the guidance of a Certified Yoga Instructor and gets even better with practice.

The Warrior Pose

This pose works on balance and flexibility helping address the stress that your legs and back go through during the day.  The Warrior One pose is like a high lunge, strengthening and stretch your lower back, hips and legs.

Stand up straight and then step forward with your right foot into a high lunge with your feet in line with your hip bones. Raise your arms directly above your head and lift your head to look past your fingers.

Press the outer edge of your foot into the mat while you turn your left foot outward at a 45-degree angle. Ensure that your knee and ankle are in one direct line and take care not to hyperextend your muscles.

Resume the starting position and repeat the pose with your left leg.

The Warrior Two pose is a similar lunge but with arms stretched out, one in front and one behind you, thus forming a “T” with your upper body.

Wind up with Meditation

Finish off your morning yoga practice with a session of meditation. This helps you get rid of distracting thoughts, instills more energy and makes you more focused during your daily routine. Let your mind wander, allow thoughts to come and go, thus letting go of things that you can’t control.

Practicing yoga in the morning is to exercise your mind and body simultaneously balancing and leveling your nervous system enabling you to function at your optimal level. Rhythmic breathing in and out while practicing the above poses helps regulate every system in your body, the central nervous system in particular.

Then it’s time to Arise and Greet the day with an open and shining heart. All ready to face whatever challenges that may come your way!

Final Thoughts:- If you find it difficult to adhere to a regular practice on your own, then it’s very much recommended to join a studio or school that has experienced trainers with appropriate Yoga Instructor Certification credentials.






Himalayan Yoga Institute. Mount Pleasant Road, London N7 6JQ, UK. Phone: +44-7969-157994 Email: