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Kickstarting your day with a morning routine is the best way to start a day. This is more effective when you start your day with a regular exercise routine or a regular yoga session. You need to be consistent about this routine of yours as it helps to increase your metabolism and also fills you with a sudden rejuvenating energy. We all are aware of that our busy schedule never allow us to take out a few hours for our health, but we can easily manage to have a short duration of 10 minutes for ourselves. In this article, we will introduce you to the 10 minute morning yoga that will help you to start your day with a fresh and energetic feeling. And, one of the best advantage of following a daily yoga routine is that you can keep your body in shape too. It is an optimal solution to find flexibility and calmness for your body, mind, and soul by just devoting yourself to a daily 10 minute routine.
10 Minute Morning Yoga
1. Tadasana (or Mountain Pose)
For performing Tadasana, first you need to ground your feet. Now, join both of your hands and stretch them against your body on an upward direction. Try to hold the position of 5 to 8 seconds. Repeat this process for few times. Tadasana is very helpful for your body growth and improves your body posture. It also helps in strengthening your thighs, knees, and ankles. This yoga exercise keeps your abdomen and buttocks firm. Keep this exercise repeating for 1 minute.
2. Urdhva Hastasana (or Upward Salute)
Take your Tadasana position. Now, face your palms away from your torso. After inhaling, stretch your arms upwards and join both your palms in a namaskar pose. If you feel strain in your shoulders, then you can keep your palms parallely opposite to each other. Also, keep in mind that you cannot bend your elbows. Also, do not bend your neck and try to keep your neck straight. It is good for toning your arms.
3. Virabhadrasana I (or Warrior I)
For performing Virabhadrasana I pose, you need to push your left foot back. You need to make sure your legs are your own leg’s length apart. Your left foot should be in 60 to 70 degree angle with your body and your right knee should be lunging forward. Your hands should be shoulder length apart from each other over your head. This pose helps to strengthen your back, triceps, ankles, calves, and shoulders.
4. Virabhadrasana II
Virabhadrasana II pose is quite related to your position from Virabhadrasana I pose. For this yoga exercise, you need to wide open your arms wide. And pose it to the right side as your left foot is behind as suggested in the Virabhadrasana I pose. Stay in this position for 5 to 8 seconds. Repeat the process with both the legs. It helps in proper balancing of your body.
5. Trikonasana (or Triangle)
This is another yoga exercise which is linked to the same position of Virabhadrasana I and Virabhadrasana II. For performing this exercise, your front leg (the right leg) should be straighten. Place your right hand on your right knee and another hand should be over your head. You can also bend your body towards your front leg if your body is flexible enough. Your left palm should be facing outwards. Again, hold your position for 5 to 8 seconds. Trikonasana is good for your abs and other muscles and bones.
6. Utthita Parsvakonasana (or Extended Side Angle)
Continue with the Trikonasana and re-bend your right knee but this time your knee should be making a 10 to degrees angle with your ankle. Place your forearm on your right thigh and extend the other arm to make an arc with your body. This position helps you to strengthen your legs, knees, and ankles.
7. Adho mukha śvānāsana (or Downward Dog)
For this seventh yoga position, you need to place both your hands flat on the floor and push it in front of you to make a figure of a triangle with your body. Hold your position for 5 seconds. Always keep in mind that you cannot bend your knees or elbows in this position. This yoga pose is good for shaping your arms and legs.
8. Phalakasana (or Forearm Plank)
You need to do the forearm plank for about 30 to 60 seconds. Try to keep your body in a straight form. This is a very good exercise if you want to improve your posture.
9. Bhujangasana (or Cobra Pose)
This yoga pose is for proper digestion and it also helps in proper functioning of your gut. For this pose, you need to lower down your belly from your previous position. But, make sure that your chest doesn’t touch the floor.
10. Bālāsana (or Child’s Pose)
Begin this pose with kneeling on the floor. Join your knees. With the release of your breath, bend down to rest your torso over your thighs. Now, lift your hips slightly and slide your hands over your shoulder. This pose is good for your hips, ankles, and thighs.
Follow this 10 minute morning yoga routine for a better healthy life.
Also read: Yoga Benefits For Health and Better Postures
Tiru Dehariya
