In everyday life, we tend to neglect our bodies and not provide them with everything they need, such as adequate rest and exercise. Most of the activities we do involve sitting, driving, reading and working long hours on a computer, yet we almost always feel tired and physically heavy, which interferes with our functioning during the day. In order not to feel this way, we recommend doing these next 7 yoga poses every morning, which will get your blood going and give you a long-lasting boost of energy!
1. Child's pose
- Start by kneeling, you can do this on a yoga mat or similar surface, have your big toes touch and keep your knees wide apart.
- Lean forward and stretch your hands as far out in front of you as you can manage. Place your palms flat on the floor in line with your shoulders.
- Stay in this position for 1 – 2 minutes and keep your breathing long and slow.
- Slowly return to the initial kneeling position and repeat the exercise 5 times, with 15 seconds rest between each rep.
2. Tabletop Pose
- From the first position rise into tabletop keeping your shoulder in line with your wrists and your knees in line with your hips. Keep your palms flat on the floor.
- Move your body weight to your hands, press the ground for a few seconds and release.
- Your head should be held straight forward and steady in the air, looking down throughout the whole exercise.
- Repeat the exercise 10 times with a 10-second rest between each rep.
- Tip: If kneeling is straining your knees, you can put a rolled towel under them.
3. Downward Facing Dog Pose
- Stand straight and take a deep breath, bend forward and put your hands down on the ground while keeping your legs straight.
- Keep your feet and palms flat to the floor and place your head in between your arms, essentially forming an upside down ‘V’.
- Move your body weight to your hands pressing down on them while lifting your hips up and back.
- While in this position take 3-5 breaths.
- Repeat 6 times with 10-second rest between reps.
4. Forward Fold
- Stand straight, inhale and raise your hands above your head.
- Exhale and bend your torso forward so that it is parallel to the floor.
- Inhale, exhale and continue to bend as far forward as possible, yoga experts and highly flexible people can reach with their heads to the knees but there is no need to do so yourself.
- Try touching the floor with your palms if you can, without bending your knees. If you are just getting started, try touching your toes or heels.
- Hold your stomach in and stay in this position for about 60 seconds.
- Exhale and lift your body to the initial position.
- Repeat the exercise 10 times with a 10-second pause between each rep.
5. Halfway Lift
- Stand straight, inhale and exhale slowly.
- On an inhale, bend your upper body forward and place your hands on your shins.
- Make sure the shoulders form a right angle with your thighs as shown in the picture. Take a few deep breaths and keep your neck straight and steady throughout the exercise.
- Breathe and return to the starting position, perform the exercise 8 times with a rest of 5-10 seconds between each rep.
6. Side Stretch
- Stand upright and breathe in through your mouth, lift your right hand up and hold your left hand to the side of your body.
- Bend your body to the left while maintaining an equal weight on both legs.
- Exhale during release, return to center, and repeat with your left hand bending to your right.
- Repeat this exercise twice for each side.
7. Mini backbend
- Stand upright and stretch your hands towards the ceiling.
- Bend the elbows slightly on both sides of the body and bring them to shoulder height.
- Lift your chest and chin up.
- Breathe deeply and exhale as you release and return to the starting point.
- Repeat 4 times.