How to Start Yoga Routine for Morning?

Why yoga routine for morning is important in our life? Answer for this question is very simple, because yoga can show us the path of peace and happiness. It alone helps us in developing our personality and also a sound and disciplined life.

Yoga is need of hour for everyone whether he/she is a businessman, young, old, male or female and the reason is simple and straight, they must be healthy enough to carry out their routine duties successfully in the world.

Yoga routine for morning can make faster a balanced muscular system, elasticity of the bones, proper circulation of blood in the body and a proper functioning of the glandular system.

Why majority of population get impacted with several disorders after age of 40, these might be back pain, high cholesterol, BP, Sugar, thyroid, stress and mantel disturbance because no one care about his/her health in young age.

These small changes in life, proper sleep, waking up early, and implementing a yoga routine for the morning, can help to make our life easier.  Yoga can set right the most important systems in our body just like our nervous system, digestive and respiratory system moreover it can vitalize such as brain, heart, and kidney.

Are above mentioned benefits not enough to encourage us to set Yoga routine for morning? Moreover one great advantage of Yoga is, it enhances our work efficiency as a result of soundness of our health. Yoga generates that kind of energy that one can work continuously for hours with devotion and dedication.

If yoga can give smile on our face and activate our cells then why not we set yoga routine for morning? Really we should devote some time for yoga in the morning.

Yoga creates a tremendous power of resistance in our body and this power keeps us far away from ailments and if sometimes ailments come in our way, we take not time to recover from them.

Yoga plays an important role in the development of a man’s qualities. The quality of mercy absorbs anger in itself.

A study says that people who devote half an hour’s time to yoga and pranayama in the morning, maintain their smile and energy for the entire day instead of those who are not devoting time for yoga. They visit less Doctors instead of other populations.

One of popular website data shows that they have conducted survey in US and found the below mentioned results about yoga.

86% participants accepted that yoga reduce stress.

59% people accepted that yoga improve sleep.

82% people accepted that yoga helps to improve health in all aspects and make them feel better.

Yoga is grew by more than 50% in last 5 years in America

Only one small routine change can boost our life and energy and that is morning routine for yoga. This small change might not seem beneficial in starting but will carry a huge positive impact on our life.

Here are few tips that can help to start a yoga routine for the morning, wake up early before rising the sun, for this, we need to go to bed as early as possible at night, set the regular alarm every day, and try to leave the bed as soon as possible. After some time our body will start to follow the timing and we don’t require an alarm. Try to drink little lukewarm water and go to the toilet and fresh up. Now you are ready to start yoga poses.

Here are few favorite yoga poses to include them in morning routine and one of them is Suryanamaskar.

How to Start Suryanamaskar Poses

suryanamaskar-poses

There are 12 parts of suryanamaskar.  All parts are needed to perform in one sequence. Stand erect on asana leaving third of its space behind and one third in front. Keep the heels joined and front feet apart. Both hands should remain in close contact with either side of the body. Breathing should be normal and the body absolutely erect.

First Pose of Suryanamaskar

suryanamaskar-first-pose

Joining hands together, bring them in front of the chest in the posture of Namaskar, placing roots of the thumbs on the cavity of heart, thumbs and fingers close to each other and bent forward a little. Arms, wrists to elbows shall be parallel to the ground, shoulders tension free and eye gently closed. Invoke the sun as a friend, concentrating mind on Agya- Chakara (on forehead middle of both eyebrows).

Second Pose of Suryanamaskar

suryanamaskar-second-pose

While inhaling the breath stretch hands up towards the sky. Arms should remain straight close to the ears. The distance between the hands should be as wide as shoulders. Bend backs the hands, Neck and body. Concentrate on Vishudhi Chakra which is located on the spine behind the throat. The lumber portion of the body should remain in its natural position. No need to bend it by force.

Third Pose of Suryanamaskar

suryanamaskar-third pose

Now bring the arms forward from the front and bend your body down while exhaling breath and keeping the arms close to the ears. Concentrate on Manipur Chakra ( on the spine behind the root of the naval) While bending go ground and place them on the left and the right side of the feet, the forhead touching the knees which should remain straight. Please note that the knees should not bend in any case in doing this asana.

Forth Pose of Suryanamaskar

suryanamaskar-forth pose

Inhaling take the right leg back ward with the sole in vertical position keeping the waist downwards, chest stretched forward, bend the neck as far backward as possible. Here the point of concentration is Swadhisththan Chakra, located within the Sushumna Nadi behind the root of reproductory organ

Fifth Pose of Suryanamaskar

suryanamaskar-fifth-pose

While exhaling the breath, take the left leg also to the position of the left leg, close the heels and place them on the ground. Raise the hips upward to maximum. Touch the chin with the root of the throat. Take the body as far back as possible. Here the point to concentration is Sahasrara Chakra, situated in the crown of the head.

Sixth Pose of Suryanamaskar

suryanamaskar-sixth pose

Inhaling, bring the body parallel to the ground. First place the knees on the ground, then the chest and thereafter the forehead. Stomach should be slightly raised from the ground.

Make the breath normal. Concentrate on Anahat Chakra which is situated in Sushumna Nadi in the spine opposite to the heart and which corresponds to the cardiac plexus in the physical body.

One important point to kept in mind here is that the palms and forefingers should not be backward from the places where they are once fixed.

Seventh Pose of Suryanamaskar

suryanamaskar-seventh pose

Raise the body, move it forward and inhaling keep your elbows straight the chest fully stretched forward and the neck bent backward as far as possible. In this pose the knees will remain fully on the ground and the forefeet fingers in a vertical position.

Repeat the all poses in reverse order for eighth, ninth, tenth, eleventh and twelfth pose.

Another best practice that we can include in our Yoga routine for morning and that is Pranayama.

Pranayama is a deep breathing technique which helps to generate stamina and energy in our body. Pranayama is as beneficial as Yoga poses; it strengthens the internal parts of body.

There are various types of Pranayama, but here we shall take up only those specific ones that are useful in all requirements and daily life.

  • Bhastrika

Sit in padmasana, keep the body, neck and head erect. Rest the palms on the knees. Now inhale as much as your capacity with both nostrils and push both shoulders a little up and exhale forcefully with both nostrils and bring the both shoulders down with exhalation. Do this activity as much as you can.

  • Kapalbhati

Kapalbhati Pranayama is a technique of Pranayama that purifies the intellect “Kapal” in Sanskrit means the skull and Bhati means to shine. Kapal Bhati makes the skull shine. Hence this Pryanayama is known as Kapalbhati.

Sit in padmasana, hold the knees firmly with the hands. Close the eyes gently, keep the spine and neck erect. Look cheerful. Inhale completely trhough the nostrils, now make a short and sudden expulsion of breath through the nostrils with force and repeat it a number of times in quick succession. In the beginning let there be a little pause between the successive expulsions, so that normal breath is automatically inhaled inside and the capacity for successive forceful expulsions is regained every time.

Simultaneously with the forceful exhalations, contact repeatedly the lower abdomen towards the spine by a vigorous inward stoke or thrust of the abdominal muscles. Perform this according to the capacity.

  • Anulom-Vilom

Sit in padmasana, keep the body, neck and head erect. Rest the palms on the knees. Now close the left nostril with the right ring finger and inhale with right nostril. Now leave the ring finger from left nostril and place the finger on right nostril and exhale with left nostril. Inhale with left nostril and exhale with right nostril, again inhale with right nostril and exhale with left nostril.  Do this activity for at least 10 to 15 minutes.