With morning yoga, you start the day full of energy and in a good mood. Why you can stay in bed for it, we show you with our little Namast'ay in bed workout.
To all early risers and those who want to be: There is a wonderful way to start the day even lighter and peppier in the morning.
With an alert mind and a relaxed body.
Morning yoga gently stretches the body and helps you get going in the morning.
Of course, when you do the little morning yoga workout depends entirely on your individual schedule.
If you're super tough, you set your alarm clock for just before 6 o'clock. Because at this time the mind is particularly clear and focused.
Especially in the summer it is fantastic to get up with the sunrise and take advantage of the tranquility of the morning.
But you should remain realistic. As a personified morning grouch, you simply choose a time in the morning that suits you.
Why you should definitely take 10 minutes for morning yoga
Yoga has a fantastic effect on body and mind.
Especially in the morning a short flow helps to wake up properly.
The body is gently loosened. Through the movements comes the Circuit in momentum. The metabolism is boosted.
The practice helps to more Serenity and clarity.
Through the deep breaths the body is supplied with oxygen, which leads to more relaxation and Creativity leads. By the way, meditations reinforce this effect.
By the way, those who start the day already relaxed in the morning are also in Stressful situations not so susceptible.
Often, the composure can be maintained throughout the day. The 10 minutes of getting up earlier are definitely worth it. :)
This is what yoga brings to body and mind!
Here's what you should keep in mind for morning yoga
Directly in the morning, the body is usually still somewhat stiff. Joints and muscles are not yet well supplied with blood.
The circulation is still dormant. Therefore, only go as far into the stretch as is comfortable for you.
With deep breathsyou get further into the yoga pose. But don't overload your body. Give it time to wake up. Always stay within your comfort zone and make sure you feel good.
By the way: All you need for the relaxed morning flow is some space in bed and comfortable pajamas. Sounds like a dream workout, doesn't it? :)
This is what finger yoga really does!
Morning yoga workout for a relaxed start
Make for the next 10 minutes all interfering devices off.
Don't let the ringing of the cell phone or the alarm clock throw you off. Make sure to breathe deeply through your nose during all exercises.
The exhalation is slow and controlled.
Stretch your neck - Morning Yoga Part 1
Come into a cross-legged position. Place your palms on your knees. Stretch your back, keeping your neck straight. Imagine something pulling you up by your head. Shoulders are straight and stretched back. Inhale deeply through your nose.
We'll start with the right side. Gently lean your head to the side. The right ear moves in the direction of the shoulder. Do not pull the shoulder. Inhale and exhale deeply 3 times. Keep your eyes closed.
Now come to the center and repeat the exercise on the left side. Take the time you need to feel the stretch. Breathe calmly and stay straight in the upper body. Now come back to the center.
Stretch your neck - Morning Yoga Part 2
Now put your arms behind your head. Interlace your fingers. And carefully push your head forward. Imagine your chin touching your chest. Gently point your elbows forward and toward each other to increase the stretch.
Remain in this position for 3 deep breaths. Now slowly raise your head. Now bring your hands together under your chin. Gently push your head up and toward the neck. Remain for 3 more breaths.
Do you already know the 21 yoga benefits?
Stretch your back
Come back to the starting position. Raise your arms above your head and cross your fingers. Make your spine long. Now turn your upper body to the right side. Make sure that your hips remain parallel to the floor.
Rest your forehead on your right knee. Reach forward with your hands as far as you can. Inhale and exhale deeply. With each exhalation try to slide further into this stretch.
Stretch your sides
Now slowly roll your back up and come back to cross-legged position. Now bend your right arm and place your forearm on the mat. Straighten your left arm and pull it to your right side. Look up at the ceiling.
When you are ready, come back to the starting position and repeat the stretch for your back and the stretch for your torso on the other side. Be sure to take deep breaths and take your time in the positions.
More relaxation with a Yin Yoga Flow
Stretch your legs
Now sit stretched out on the bed. Your legs are straight in front of you. The tips of your feet point toward the ceiling. Raise your arms. Interlace your fingers. Take a deep breath. And bend your upper body forward from the hips.
Grasp your feet with your hands. At the beginning you can leave your legs a little loose and bent.
With each breath, try to stretch them further. But pay attention to the signals of your body. Hold the position for a few breaths.
Stretch your body
Now straighten your upper body again. Make your back straight. And roll backwards, vertebra by vertebra.
Make sure that this movement is slow and controlled. Stretch your body as if someone is pulling you long. Breathe in and out 3 times.
Open your hips
You remain flat on the floor. Now bend your right leg and pull it towards your torso. Stay here for a moment before you raise your knee to a right angle and reach for your big toe with your hand.
Try to get further into the stretch with your breathing. Then gently release the big toe. And with both hands grasp the right knee. First pull it towards the upper body. Then push it to the right side. Remain in the position.
Now slowly release the yoga pose. Come back into the stretched position and now switch sides. Allow yourself enough time to stretch properly and pay attention to deep breathing.
Start the day with the happy child
We conclude the morning yoga workout with the "happy child". To do this, pull your knees toward your torso. Reach with your fingers to the big toes. Your legs can be bent at the same time.
Remain in this yoga pose. When it feels good, gently roll to the left and right. Keep your eyes closed and breathe deeply. Now you are ready to start your day completely relaxed. Namast'ay :)
Our conclusion
It doesn't take much to get your day off to a great start. Just 10 minutes and a little space and you can start the day relaxed with morning yoga and gently shake up the tired body.
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