Are you looking for ways to improve your morning routine? Why not try some yoga before starting your day? Yoga can not only enhance your flexibility and strength, but it can also boost your energy, reduce stress and anxiety, and help with weight control. Yoga benefits people of all skill levels, whether they are beginners or advanced practitioners.

We've prepared beginner, intermediate, and advanced routines to help you get your day started. 

Beginner routine

If you are new to yoga or looking for a light regimen, give this a try.

Note: Hold each of the two poses for 60 seconds before moving on to the next. Five minutes and done! 

1. Child's pose

(Image credit: https://www.yogajournal.com/poses/child-s-pose/)

Starting a yoga practice with a child's position is a great idea, especially in the morning. It eases the pressure on your hips and lower back and helps you to reconnect with your breathing. 

Muscles worked:

• Lats (The broadest muscle of the back)
• Lower back and 
• Hips 
   

To do this:

• Start with the Japanese sitting position, which involves sitting on your heels (if you have strong calves, pull them outwards before you sit down) and placing your hands in front of your knees on the floor.
•  Place straight arms in front of the head with palms on the floor, walk with the hands away from the knees, and keep the buttocks on the heels while resting the chest on the thighs. 
• Lean front and relax. You cannot relax your neck if you place weight on your head when it is in contact with the floor. 
• Place your hands on the floor, palms down, next to your shoulders.
   

2. Cat-Cow

(Image credit: Pop Sugar)

Warm up your body for an activity with Cat-Cow, which stretches your spine, stimulates the core, and opens the chest.

Muscles worked:

• Spinal erectors
• Boxer's muscle 
• Abdominal muscles
   

To do this:

• To perform this pose, get yourself on all fours on your mat, palms under shoulders, knees under hips.
• Engage your abs, exhale, and raise your spine toward the ceiling.
• Allow your chin to fall on your chest. Hold here for 10 seconds.
• Inhale and relax your spine, allowing your stomach to gravitate towards the ground while your head rises and falls. Hold here for 10 seconds.
   

Intermediate routine.

• Try the two moves in this intermediate routine for a little additional challenge. You'll get a lovely stretch while also strengthening your entire body from head to toe.
• If you have time, warm up for 2 to 3 minutes with some exercises from the beginner routine.
• Hold each posture for one minute, then repeat the cycle twice. 
   

3. Downward Dog

(Image credit: Pose Yoga)

Downward Dog, a yoga "classic," stretches and strengthens the shoulders, hamstrings, calves, and feet.

Muscles worked:

• Quadriceps
• Abdominals
• Deltoids
   

To do this:

• Get on all fours on your mat, hands beneath shoulders and knees beneath hips. Inhale.
• Exhale and raise your knees off the ground, pulling your heels down toward the ground. Lift your tailbone towards the ceiling. Don't lock your knees.
• Draw your shoulder blades toward your tailbone while keeping your head between your arms.
• Stay there and work on getting your feet in contact with the earth. 
   

4. Warrior I: 

(Image credit: Pharm Easy)

This position opens the hips and chest and strengthens the legs.

Muscles worked:

• Abdominals
• Hamstrings
• Quads
   

To do this:

• To achieve this, stand with your feet together and arms at your sides.
• Step into a lunge with your left foot while keeping your right leg straight and twisting your right foot 45 degrees.
• Raise your arms over your head.
• Compress your shoulder blades together and downwards, then elevate your head to stare at your fingertips. 
   

Advanced routine.

For yoga enthusiasts, this advanced program comprises two poses that will test you in every way. Warm up with the beginner or intermediate routine, then proceed to this sequence.

Note:- Hold each stance for one minute and repeat the cycle twice. 

5. Dove Pose

Dove Pose stretches and strengthens your back, stomach, shoulders, and legs.

(Image credit: Pose Yoga)

Muscles worked:

• Deltoids
• Quads
• Hamstrings
• Glutes
   

To do this:

• Kneel on the floor, arms down at your sides.
• Lean back into your hands and keep your arms straight, fingers facing ahead.
• Lower your body onto your forearms.
• Push your thighs up and out, arching your back, lowering your head, and bringing your hands as near to your feet as possible. 
   

6. Peacock Pose

Peacock posture helps you strengthen your arms and improve your balance.

(Image credit: Pose Yoga)

 Muscles worked:

• Forearms
• Abdominals
• Lats
• Low back
• Glutes
• Hamstrings
   

To do this:

• Kneel with your knees wide and sit on your heels.
• Lean forward and rest your palms on the floor, fingers facing back toward your body.
• Bend your elbows and place your knees on the outside of your arms.
• Lower your head while you lean your torso onto your upper arms.
• Straighten your legs and extend them behind you, beginning with the tops of your feet on the floor.
• When you're comfortable here, move your weight forward and raise your legs off the ground.
   

Note:- Keep in mind that these positions must be practiced under the supervision of a certified guide. Do not do these without supervision.

Conclusion

Morning yoga provides various benefits, including mental clarity, physical strength, and stress reduction. Whether you're just starting or an established practitioner, adding yoga to your morning routine will help you start the day on a good note. 

FAQs

What does yoga mean?

The word 'yoga' comes from the Sanskrit root 'yuj', which means 'to join', 'to yoke', or 'to combine'. According to Yogic teachings, the practice of Yoga leads to the unification of individual consciousness with the Universal Consciousness, implying complete harmony between the mind and body, Man and Nature. 

2. Is it beneficial to do yoga in the morning?

 Morning Yoga benefits boost your mind and body. Practising yoga in the morning can be a terrific way to start the day off right, especially for those who consider themselves "morning people." Yoga in the morning has been demonstrated to increase flexibility and balance, both of which are vital aspects of physical wellness.