Exercising first thing in the morning gets your blood flowing, delivers oxygen to your muscles, and sharpens your mind. Even a short workout releases endorphins, the "feel-good" hormones that help reduce stress and lift your mood. Morning exercise also gives your metabolism a boost, helping your body burn calories more efficiently throughout the day.
Studies show that quick, high-intensity workouts can raise your metabolism for hours, supporting weight management and increasing energy.
Here’s a 10-minute daily yoga routine with 8 asanas to kickstart your morning, boost energy, and support metabolism:
Tadasana or Mountain Pose: Begin your practice with Tadasana to ground yourself and improve posture. Stand tall with feet hip-width apart, arms by your sides, and focus on your breath. This asana helps strech the spine, engage your core and improve your balance Hold for 30 seconds while focusing on deep breathing.
Utkatasana or Chair Pose: Strengthen your legs and core with Utkatasana. From a standing position, bend your knees as if you’re sitting in a chair, keeping your back straight. Raise your arms above your head, and hold the pose for 30 seconds to activate your lower body and stimulate metabolism.
Adho Mukha Sanasana or Downward-Facing Dog: This full-body stretch targets your hamstrings, calves, and shoulders while energizing the body. From all fours, lift your hips toward the sky, creating an inverted "V" shape. Keep your hands grounded and your spine elongated. Hold for 30 seconds to stretch and awaken the body.
Virabhadrasana I or Warrior I: Step one foot back and bend your front knee, keeping your hips squared. Raise your arms above your head, engaging your core and stretching your chest and shoulders. Warrior I strengthens the legs and increase stamina Hold for 30 seconds on each side.
Bhujangasana or Cobra Pose: Lie on your stomach, place your hands under your shoulders, and gently lift your chest off the ground while keeping your pelvis grounded. Cobra Pose improves flexibility in the spine and stimulates your internal organs. Hold for 20–30 seconds, focusing on your breath.
Vrikshasana or Tree Pose: Stand on one leg, placing the sole of your other foot on your inner thigh or calf. Raise your arms above your head, bringing your palms together. Tree Pose improves balance, strengthens your legs, and helps clear the mind. Hold for 30 seconds on each side.
Setu Bandhasana or Bridge Pose: Lie on your back, bend your knees, and place your feet hip-width apart. Lift your hips toward the ceiling while keeping your shoulders on the ground. Bridge Pose strengthens your glutes, lower back, and legs, while also stimulating digestion and metabolism. Hold for 30 seconds.
Balasana or Child Pose: End your routine with Balasana to stretch the lower back and calm the mind. Kneel on the floor, sit back on your heels, and extend your arms forward while resting your forehead on the ground. Hold for 30 seconds, focusing on deep breaths to relax and cool down.
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