Yoga in the morning: The best exercises after waking up
Yoga reduces stress and is therefore practiced by many people in the evening after work. But why not start the day fresh and relaxed with yoga? If you do a few yoga exercises right after getting up, you strengthen your metabolism and go through the day with freshness and energy. We show you what morning yoga does for your body and mind and which exercises are best.
Why yoga in the morning?
The early bird catches the worm! There's some truth to this saying, because according to Ayurveda, the body is still in the Vata phase in the morning, and that is the best time for movement. Another advantage: In the morning, the mind is still free and clear. You don’t have to get rid of disturbing thoughts first and you can find yourself more quickly.
If you practice yoga early in the morning, it will quickly become a habit. Morning yoga will soon become part of your daily ritual, just like breakfast and brushing your teeth. It only takes 10 minutes to do something good for your body first thing in the morning. You’ll benefit from the positive effects of a morning yoga session all day long.
Morning yoga: The effect of a morning workout
Morning yoga is a real stimulator. It awakens the spirits and helps you start the day more energized and fitter. Because you have already done something positive for yourself in the morning, you start the day happier and healthier.
Your mind can also be stimulated in this way. After getting up, you don't have any stress yet and can find your center in peace. Your mind enjoys the silence while it gently charges and prepares for the day. So during the day, you are more focused and relaxed.
The positive effects of morning yoga unfold throughout your body. Your metabolism is stimulated and your digestion is activated. Also, the circulation really gets going and the limbs are mobilized after sleep.
Once your body gets used to the morning yoga ritual, you'll automatically wake up at this time. If your sleep cycle is regulated, it will also be easier for you to fall asleep in the evening. So you wake up the next day with a better feeling. But which exercises are suitable for the morning? We’ll show you now.
Yoga every morning: simple exercises for beginners
Our yoga exercises are not too difficult and therefore very easy for beginners to follow. The exercises are designed so that you can do them all in sequence or simply individually . How you decide to do it is entirely up to you. You can put together your own individual morning yoga ritual as it works best for you. And now let's get started!
Happy Baby+
You can do this first position immediately after the alarm clock rings. The great thing about it is that you don't even have to get up , but can simply stay in bed.
Lie on your back.
Bend your legs and bring them up to your chest.
Pause for a moment and feel the closeness to yourself.
Now spread your knees and grab the outside of your feet with your hands.
Now rock your legs gently back and forth like a happy baby.
Breathe in and out calmly and prepare your body to get up.
This position is very good to shake off tiredness and give you a happy feeling. The gentle movement awakens the same curiosity and joy of life in you that a baby has and gently prepares you for the day.
Warrior+
The warrior is a heroic pose and brings strength and power. This position helps you to get up particularly strengthened in the morning. Because it brings concentration and perseverance, so you can handle all the day's tasks.
Stand straight and tall.
Take a step back with your left foot. The back foot points outward at a 45-degree angle, the leg is straight.
At the same time, bend the knee of the right leg at a 90-degree angle, the foot points forward.
Now stretch your arms upward and look forward.
Make sure not to pull your shoulders up and gently tense your abdomen.
Hold the position for 30 seconds, then switch legs.
Triangle+
After the warrior has boosted you with energy, we move on to the triangle. It grounds you and brings balance, but also provides vitality. In this exercise, the body is stretched, which helps the chakras to bring the energy into the flow in the body and to harmonize it in this way.
Spread your legs sideways like a 'V'.
Rotate your upper body sideways to the right.
Support yourself with your right arm on your right leg.
Now stretch your left arm upward and point your fingertips to the sky.
Keep your spine long and look at the stretched fingertips.
Hold the pose while breathing deeply, then switch sides.
At first, you can keep the distance between your legs relatively small. Once you've been practicing for a bit longer, you can spread your legs further apart and touch the ground with one hand to make the exercise a bit more challenging.
Squat+
This yoga position helps you to collect yourself one last time at the end and find your center. The exercise stabilizes your mind and bundles energy, but at the same time has a calming effect on the body.
Stand with your legs wide apart and squat down low.
Keep your heels firmly on the ground, hands in front of your heart in prayer position
Relax your shoulders, open your chest area and breathe deeply in and out.
This way you release the pressure from your shoulders and free yourself from agitating emotions. You will be grounded so you can start the day balanced and strengthened.
Sun Salutation+
Finally, we show you a somewhat more detailed exercise that is a good finish for both beginners and advanced practitioners to really get going in the morning. This is an absolute yoga classic.
Really stimulate your spirits once again with a sun salutation. In this exercise, thanks are given to the sun as the force of all origins while you energize all the chakras and find inner harmony.
Stand upright and fold your hands in front of your chest in prayer pose.
Inhale, raising your folded hands over your head and looking up at the sky.
Bend your upper body forward while exhaling until you come into the forward bend and place your hands on the ground next to your feet.
Take a step forward with one leg while bending the front knee at a 90-degree angle. Look forward and inhale.
Hold your breath and bring the bent leg back as well, so you are in a push-up position. Tighten your abdomen.
Exhale and lower your knees, chest, and forehead to the ground one after the other.
Inhale and lift your head, shoulders, and upper body up into the cobra position.
As you exhale, place your feet down and move into the downward-facing dog position. The body forms an inverted "V".
Inhale and return to the forward lunge.
Exhale and move next into the forward bend.
Inhale and come back to an upright position, stretching both arms up.
Bring your hands back into a prayer position in front of your chest and exhale.
Incorporate a morning yoga session into your daily routine to welcome each day with open arms. This way you start your days refreshed and in a good mood. With these exercises, you are well-prepared to optimize your body and mind for the present moment.
Elisabeth Naschberger-Mauracher
Elisabeth Naschberger-Mauracher is the managing director and Ayurveda expert at the European Ayurveda Resort Sonnhof in Thiersee, Tyrol. Since 2019, she and her husband have jointly managed the Ayurveda resort, which has received numerous awards, including: Global Winner: Detox Program, Best Medical Spa Award, and World Luxury Hotel & Spa Award.
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