Daily morning yoga routine is your key to total health and fitness. A regular exercise regime, combined with balanced diet and adequate sleep, is enough to undo the damage done by digital distractions in our daily life.
A short, consistent morning yoga routine will help you you concentrate throughout the day. Yoga also provides benefits by stretching and strengthening, while also calming the mind, thus improving cognitive performance.
Says Ishita Verma, a certified yoga therapist and mindfulness coach based in Delhi, "Just 15 minutes of yoga practice in the morning can help in sharpening your focus, clearing mental fog, and keeping you centered for hours on end."
She suggests these 6 easy yoga activities for your morning fitness routine:
- Sukhasana (Easy Seated Pose) with Deep Breathing
This pose helps you maintain balance in the body, and also prepares your mind for the day ahead.
How to do: Sit crosslegged with a straight spine, and place your hands on your knees. Close your eyes, and breathe deeply and slowly. Inhale filling up your lungs, exhale drawing the abdomen in.
Benefits: This pose calms the nervous system, potential for greater mental clarity, regulation of breath.
- Balasana (Child's Pose)
This restorative posture gently opens up the back and calms the fussy mind.
How to do: Kneel on the floor and sit on your heels. Bend forward, hinging at your hips until your forehead touches the ground. Either stretch your arms forward or let your arms relax down by your sides.
Benefits: It releases aches and fatigue, diminishes tension, helps you to focus.
Marjaryasana-Bitilasana (Cat-Cow Stretch)
This gentle spinal movement increases blood flow to the brain.
How to do it: Begin in tabletop position. Inhale and arch your spine (Cow), looking up. Exhale and round your spine (Cat), tucking your chin.
Benefits: It combines breath and movement, increases alertness and energises your body.
Tadasana (Mountain pose)
This is a foundational standing pose that helps you feel more stable and aligned.
How to do it: Stand in a neutral position with your feet together and arms down by your sides. Inhale to bring your arms overhead. Think about elongating your body, and bearing equal weight on both feet.
Benefits: This pose helps improve posture, encourages awareness, and builds a sense of balance.
Vrikshasana (Tree pose)
This balance pose requires focus and stability.
How to do it: Stand on one leg, place the sole of your other foot on your inner thigh or calf, and bring your palms together at your chest or raise them overhead.
Benefits: Increases focus and strengthens the muscles in the legs, while also building mental persistence.
Nadi Shodhana (Alternate Nostril Breathing)
Nadi Shodhana is a classic pranayama that encourages a balance between the two sides of the brain.
How to do it: With your right thumb, close your right nostril, and inhale from the left side. Next, close your left nostril and exhale through the right side. Repeat for 2–3 minutes.
Benefits: Helps declutter the mind, increases oxygen to the brain and improves brain performance.
By consciously practicing mindfulness yoga to begin your day, you create space for clarity, creativity, and focus on your mind. Says Verma, “Morning yoga isn't just about your flexibility; it's about creating the inner stillness that will help you handle the chaos of the day with calm awareness.”
Consistency is crucial—make these movements a part of your morning routine, and you will be amazed at the difference.
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