The first moments of the day are truly precious. It's the time when we can influence how we think, act and react for the rest of the day, so it makes sense to make this moment positive and inspiring. Yoga has countless benefits regardless of the time of day we practice it. But there is something very special about rolling out the mat at the start of the day, and thus even a few minutes of yoga can do wonders.
10 Yoga Asanas To Start Your Day
1. Forward Bend (Uttanasana)
Standing Forward Bend calms the brain and helps relieve stress. This position can also stimulate the liver and kidneys and stretch the hamstrings, calves, and thighs.
- Start in a standing position with your feet hip-width apart and your arms resting at your sides.
- Take a deep breath in, lengthening your spine and lifting your chest.
- As you exhale, engage your core muscles and slowly begin to hinge forward at your hips, leading with your chest.
- Keep your spine long as you fold forward, allowing your head and neck to relax. Let your arms hang down towards the floor.
- If possible, try to bring your hands or fingertips to the floor beside your feet. If your hamstrings are tight, you can bend your knees slightly.
- Continue to breathe deeply as you hold the pose, allowing your body to relax and release tension with each exhale.
- You can stay in this position for several breaths, or if you'd like to deepen the stretch, you can gently sway side to side or walk your hands slightly forward.
- To come out of the pose, engage your core muscles, bend your knees slightly, and slowly roll up to a standing position, one vertebra at a time. Keep your head and neck relaxed as you rise.
2. Standing Split
Standing Split stretches the entire back of the body, especially the hamstrings and calves. Additionally, it strengthens the legs, knees, and ankles.
- Begin by standing in a tall, upright position with your feet hip-width apart.
- Shift your weight onto your right foot and engage your core muscles to maintain balance.
- Slowly lift your left leg off the ground, extending it straight behind you. Keep your hips squared and facing forward.
- As you lift your left leg, simultaneously hinge forward at the hips, bringing your torso closer to your right leg. Your body should form a "T" shape with your left leg extended behind you and your upper body parallel to the ground.
- Flex your left foot, pointing your toes towards the floor, and actively reach through your heel to lengthen your leg.
- Find a point of focus to help maintain your balance, and engage your core muscles to stabilize your body.
- If you're comfortable and want to deepen the stretch, you can gently lift your left leg higher, bringing it closer to a vertical position.
- Stay in the pose for several breaths, maintaining a steady and relaxed breathing pattern.
- To come out of the pose, slowly lower your left leg back down to the ground, returning to a standing position.
- Repeat the pose on the other side by shifting your weight onto your left foot and lifting your right leg behind you.
3. Half-Moon Pose (Ardha Chandrasana)
Ardha Chandrasana (Half Moon Pose) is an effort-demanding posture. It improves your balance and core strength.
- Begin in a standing position at the front of your mat with your feet together.
- Take a big step back with your left foot, about 3-4 feet behind you, keeping your feet parallel to each other.
- Shift your weight onto your right foot and engage your core muscles for stability.
- As you exhale, start to hinge forward from your hips while simultaneously lifting your left leg up towards the ceiling. Your left leg should be extended straight out behind you.
- Keep your right hand on the ground or on a block for support, positioning it slightly forward and in line with your right foot.
- Extend your left arm towards the ceiling, opening your chest and reaching through your fingertips. Your left arm should be in line with your shoulder.
- Balance in this position, keeping your gaze either towards the ground for stability or turning your gaze upwards towards your left fingertips to challenge your balance further.
- Engage your leg muscles and flex your left foot to create a strong, active leg.
- Hold the pose for several breaths, maintaining a steady and relaxed breath.
- To come out of the pose, slowly lower your left leg and bring both hands to the ground. Step your left foot forward to meet your right foot, returning to a standing position.
- Repeat the pose on the other side by stepping back with your right foot and lifting your right leg.
4. Extended Side Angle (Utthita Parsvakonasana)
Exercising Utthita Parsvakonasana (extended side angle pose) is an amazing energy booster. It also opens the chest and shoulders.
- Start in a standing position with your feet together.
- Take a big step back with your left foot, turning it out at a 45-degree angle.
- Bend your right knee, keeping it directly above your right ankle.
- Extend your arms out to the sides, parallel to the ground.
- Lower your right arm down, placing your right hand on the outside of your right foot (use a block if needed).
- Extend your left arm up towards the ceiling, aligning it with your left shoulder.
- Press through the outer edge of your back foot for stability.
- Keep your chest open and elongated.
- Hold the pose, breathing steadily.
- To come out of the pose, lift your torso back up and bring your left foot forward to meet your right foot.
- Repeat on the other side, stepping back with your right foot and bending your left knee.
5. Standing Big Toe Pose (Utthita Hasta Padangusthasana)
It is a great posture to improve the balance and strength of the core. It can be used to relieve joint pain, especially in the knees.
- Stand with your feet hip-width apart and arms by your sides.
- Lift your right knee towards your chest, holding onto your right big toe with your right hand (use a strap if needed).
- Straighten your right leg forward, keeping your left foot rooted on the ground.
- Flex your right foot, drawing your toes back towards your body.
- Balance and maintain a tall posture with your chest lifted.
- Hold the pose for a few breaths, finding your balance.
- Release your right leg and return to a standing position.
- Repeat on the other side, lifting your left knee and holding onto your left big toe.
6. Tree Pose (Vriksansana)
The Tree Pose (Vriksansana) is usually the first standing pose taught to beginners in yoga because it is the easiest.
- Stand with your feet hip-width apart and arms by your sides.
- Shift your weight onto your left foot.
- Lift your right foot off the ground and place the sole of your right foot against your left calf or inner thigh.
- Find your balance and bring your hands to a prayer position at your heart center.
- Keep your gaze focused on a fixed point in front of you.
- Hold the pose for a few breaths, maintaining your balance.
- Lower your right foot back to the ground and return to a standing position.
- Repeat on the other side, lifting your left foot and placing it against your right calf or inner thigh.
7. Chair Pose
Chair Pose is an amazing yoga asana to strengthen your thighs and stabilize your knees. In addition, it provides strength to the abdominal muscles and lower back ยท It also helps open and stretches the chest and shoulders.
- Stand with your feet hip-width apart, toes pointing forward.
- Inhale and raise your arms straight above your head.
- Exhale and bend your knees, as if sitting back into a chair. Keep your weight in your heels and your chest lifted.
- Hold the pose for a few breaths, keeping your core engaged and breathing steadily.
- Inhale and straighten your legs, lowering your arms back down to your sides.
Remember to listen to your body and adjust the pose as needed. Enjoy the benefits of the Chair Pose!
8. Quad Stretch
Do you often worry that your exercise is causing more pain than expected? Also, if you have been feeling tired and incompetent in your work and personal life lately, some quad stretches will help.
- Stand upright with your feet hip-width apart.
- Shift your weight onto your left leg and maintain your balance.
- Bend your right knee and reach back with your right hand to grasp your right foot or ankle.
- Gently pull your right foot towards your glutes, feeling a stretch in the front of your right thigh (quadriceps).
- Keep your standing leg stable and maintain an upright posture.
- If needed, you can use a wall or a chair for support.
- Hold the stretch for 20-30 seconds while breathing deeply.
- Release the stretch by slowly lowering your right foot back to the ground.
- Repeat the stretch on the other side by shifting your weight onto your right leg and bending your left knee.
9. Half-Dog Pose (Uttana Shishosana Yoga)
Half-Dog Pose is great for relaxing the shoulders, back, and hamstrings. It also works well for extending the spine.
- Start on your hands and knees in a tabletop position, with your knees directly under your hips and your hands slightly forward of your shoulders.
- Walk your hands forward while keeping your hips above your knees.
- Lower your chest towards the mat, allowing your forehead to rest on the floor or a block.
- Extend your arms forward, keeping them shoulder-width apart.
- Relax your shoulders and let your upper back gently release towards the ground.
- Breathe deeply and hold the pose for a few breaths, feeling a stretch in your spine and shoulders.
- To release the pose, walk your hands back towards your body, lifting your torso back up to a tabletop position.
10. Warrior 2 (Virabhadrasana II)
- Stand with your feet wide apart, keeping them parallel to each other.
- Turn your right foot out to the side, ensuring that your heel aligns with the center of your left foot.
- Extend your arms out to the sides, parallel to the ground.
- Bend your right knee, keeping it directly above your right ankle.
- Gaze over your right fingertips.
- Hold the pose for a few breaths, feeling strong and grounded.
- Straighten your right leg and return to a standing position.
- Repeat on the other side by turning your left foot out and bending your left knee.
Warrior 2 is a very popular yoga pose. But it is often overlooked because it seems so simple. Warrior 2 is a great yoga pose for opening up your hips, chest, and shoulders so you can improve your breathing ability and increase blood circulation throughout your body. It also activates the back muscles.