Morning Yoga Asanas: 5 Easy Poses to Revamp Your Mind And Body

Morning Yoga Asanas: Mornings are a great time to start your yoga. Your morning yoga session can make you quite active and consist of a full-body workout. Be sure to include a few minutes of pranayama or meditation into your routine and finish with Savasana (Corpse Pose). 

There are many other advantages to practising early morning yoga. It boosts your metabolism, activates your digestive system to help nutrients smoothly through the body. If you are looking for weight loss solutions, mornings are the best time as exercise during this time causes carbs and fats to metabolize more quickly. Grab your yoga mat first thing in the morning before breakfast; begin with some light breathing exercises before you move to asanas.

 

 Vajrasana

Formation of the Posture

• Begin straight with your arms by your side
• Slowly bring your knees down and kneel on your mat
• Place your pelvis on your heels with your toes pointed outward
• Keep your heels slightly apart
• Place your palms on your knees facing up in Prapthi mudra
• Straighten your back and look ahead

Marjariasana

Formation of the posture 

 Urdhva Mukhi Marjari Asana

• Get down on your knees, place palms under shoulders and knees under hips
• Inhale, curve your spine to look up

Adho Mukhi Marjari Asana

Adho Mukhi Marjari Asana

•  Exhale, curve your spine to form an arch of the back and allow your neck to drop down
• Focus your gaze towards your chest

Veera Bhadrasana

 

 

Veera Bhadrasana

Formation of the posture

• Spread your legs and turn your right foot out to the right side
• Bend your right knee, keep the left leg straight
• Lift your arms stretching them sideways
• Straighten your back
• Look to the right side
• Repeat on the other side

Savithri asana

Savithriasana

Formation of the posture

• Begin with Samsthithi. Stretch your arms outward begin to bend your knees
• Bend your upper body and place your arms on the floor to support your body as you lower your knees and place them on the floor
• With your body weight supported by your lower legs and knees, keep your upper body perpendicular to the floor
• Stretch your arms up to the sky with palms hovering shoulder distance from and facing each other
• Face forward
• Your arms, spine, hips and thighs should be in one straight line

Salambha Prasarita Padasana

Salambha Prasarita Padasana

Formation of the posture

• Spread your feet wide and toes pointing inward
• Keep your knees straight
• Place palms down under your shoulders
• Drop your head as low as possible
• The back should be kept straight as possible

Practicing yoga in the morning clears up your mind and gets your body ready for the day. If you are one of those people who wake up feeling stiff, and in pain, early morning yoga practice can help you with this. There are also great benefits to practice on an empty stomach.

To mark International Yoga Day on June 21st, Yoga Guru Grand Master Akshar has launched a 21-day campaign to help people maintain physical as well as mental wellness from the confines of their homes with the help of Yoga. The campaign titled ‘Chalo Abhyas Badhayen’( चलो अभ्यास बढ़ाएँ). The 21-day campaign was launched on June 1 and has already witnessed the participation of millions of people seeking holistic wellness from different parts of the world.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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The Ideal Guided Morning Meditation For Beginners

Without a doubt, you've probably heard about the many benefits of practicing meditation at home, but for many who are new to meditation find it a frustrating and overwhelming experience, and feel like they are simply wasting their time. However, once you clear away the obstacles that are blocking you from having a fruitful meditation session, you're bound to feel a lot more positive. Keep reading to discover how to perform a morning meditation session, and find out what you can gain from it.

How Meditation Affects Your Body and Mind 

Meditation is the perfect tool to help you maintain a healthy balance between your body and your mind. It is a straightforward technique that you are able to carry out anywhere and at any time. Just like with any constructive activity, the more you practice, the more positive effects you'll notice flowering in your life. 

 

Meditation is a great tool to maintain a healthy balance of dialogue between your mind and your body. It is a simple technique that you can practice anytime and anywhere to alleviate stress. Just like physical exercise, the more you practice, the more benefits you’ll notice and the longer they will last – in both, mind and body. 

 

According to the American Psychological Association, around 40% of people make poor dietary choices or overeat (or both) as a result of high stress levels, while 46% of people have trouble sleeping at night for the same reason.

However, if these people would have made morning meditation sessions a part of their lives, then their stress levels would probably have been lower, which would have significantly increased their chances of making healthy dietary choices as well as getting a good night's sleep. This is because meditation is the key to gaining not only a clearer mind but also a cleaner body. 

 

A study from Harvard explained how meditation is able to reduce both anxiety and stress levels, which in turn helps to minimize inflammation within our bodies, improve concentration, reduce blood pressure, as well as regulate our thoughts and decision-making processes.

Apart from all of this, meditation also helps you get on the path to inner peace, which is the kind of peace that many spiritual traditions are concerned with, and which surpasses typical human understanding. One of meditation's main goals should be for you to become in tune with yourself, which means that you will have to get in touch with the energy of “oneness”. 

 

Meditation is a technique that you can use to enter the space that lies between each of your thoughts. Between each thought you have, there lies a stillness, which is said to be the gateway to the infinite mind, which is where certain individuals have sensed a divine connection.

Getting Rid of Obstacles to Morning Meditation  

If you find yourself resisting the idea of morning meditation for whatever reason, here are a few ways to get over the most common complaints: 

 

“I don’t have enough time.” 

Many people incorrectly believe that meditation needs to last at least half an hour. Howev er, this simply isn't true. You can begin your daily routine by meditating for as little as five minutes each morning. The more you practice, the more you'll find that your daily practice begins to extend, and if you truly don't have more than 5 minutes, you'll still reap more rewards than skipping it would.

“I am unable to sit still.”  

You do not necessarily need to be sitting still in order to have a fruitful meditation session. In fact, Dr. Kelly McGonigal suggests that such people should try a ten-minute walking meditation instead. This involves walking for ten minutes while spending one minute focusing on each different feeling or stimulus that you are aware of such as your breath, your muscles contracting, sights, sounds, smells, the feeling of the wind against your skin, and so on. 

 

 “My mind doesn't stop.” 

 It is normal to feel frustrated as a newcomer to meditation. However, altering your expectations will easily help you overcome such an obstacle. Try to focus on making tiny improvements from one session to the next. In this way, you will be able to slowly start to understand your inner workings more and will learn how to constructively shift negative thoughts.

Simple Techniques For Morning Meditation  

There are thousands of different meditation techniques out there, so if one doesn't really feel right for you, then keep trying out different ones until you find one that you really click with. Here are some of the simplest ones to get you started: 

 

1. Breathing Meditation - The standard form of meditation, simply sit or lie still and focus on your breathing. 

 

2. Mantra Meditation - Similar to breathing meditation, but instead of paying attention to your breathing, you simply keep repeating a word or phrase over and over. You can find many traditional spiritual mantras online, but many people like to come up with their own ones that hold a deeper meaning for them. Here are some mantras that you might want to start off with. 

 

 3. Candle Staring - Great for people with short attention spans, this type of meditation involves you simply staring at a candle's flame for as long as possible. If a thought pops into your head, simply turn it away and go back to focusing on the candle. 

 

4. Guided Meditation - Some people like to be guided by a person's voice or by meaningful music. There are plenty of resources available online, and there might even be a meditation class available in your area.

5. Mindfulness Meditation - Mindfulness is all about being aware of what is happening in the present moment, including sights, sounds, thoughts, and feelings. It can be done with your eyes either open or closed, but it is important not to pass judgment on anything.

Setting Up Your First Morning Meditation Session  

The best time to meditate is first thing in the morning before you even brush your teeth or have a cup of coffee. This will ensure that you set yourself up for a peaceful day. If you are not sure where to begin, simply follow this guided meditation session: 

 

1. Choose a good spot - Look for somewhere free from distractions that are as quiet as possible. If you want, you can add candles, incense, background music, or even diffuse a relaxing essential oil to make the place more comfortable. 

 

2. Choose a time - Choose a time that works for you, and commit to sticking to that time on a daily basis. 

 

3. Wear comfortable clothes - Your pajamas should be perfect. Your birthday suit should be fine too! 

 

4. Make yourself comfortable - If you choose to meditate while seated, then cushions, couches or chairs should be ideal. Try to keep your back straight and avoid using any of the complicated yogi postures as a beginner, since they will only serve to distract you from your inner purpose.

5. Set a timer - Without one, you'll constantly keep fretting about how much time has passed. 

 

6. Begin with taking 5 to 7 breaths - Make sure that they are long and deep so that you can release any inner tension before you start. 

 

7. Choose an object of focus - It could be your breathing, the flame of a candle, a mantra, feeling or anything else. 

 

8. Keep shifting back each time you lose focus - It's perfectly normal to keep getting distracted from your focus object, especially as a beginner. As soon as you become aware of a distraction, make a conscious effort to shift back to the task at hand, and with time you will become far less distracted. 

 

9. Praise yourself - When you are done, it is important to acknowledge and honor yourself for taking time out of your day to meditate. Do not expect immediate results, but know that your efforts will really pay off in time.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement