30 Minute Morning Mobility Yoga: Are you also looking for an easy morning mobility yoga that is not stretching, but prepares the body for the whole day? Know which 5 asanas you can do every morning to make your entire body healthy?
In today’s busy life, most women feel stiffness in the body, back pain, neck stiffness and fatigue as soon as they wake up in the morning. Working while sitting for a long time, less physical activity and increasing stress affects the mobility of the body. In such a situation, morning mobility yoga can be a great way to start the day. It not only makes the body flexible but also helps in improving joint movement, blood circulation and energy level. If you take out just 10-15 minutes in the morning and do these 5 stretching asanas, your body can feel light, active and energetic throughout the day.
Marjari-Vyaghrasana (Cat-Cow Stretch)
Marjari-Vyagrasana is considered to be the most effective yoga asana for making the spine flexible and removing back stiffness. This asana is especially beneficial for those women who work sitting on a laptop or desk for a long time. Get on all fours on the yoga mat. While inhaling, bend the waist downwards, lift the chest up and move the neck backwards. Now while exhaling, round the back and bring the chin towards the chest. Repeat this movement slowly 8 to 10 times. This asana activates the spinal cord, reduces stiffness in the back and neck and prepares the body for movement in the morning.
Read more – These 3 yoga asanas of 20 minutes daily will help in reducing belly fat.
Downward Facing Dog
This is a full body stretching asana that stretches the shoulders, back, hamstrings and calves. This is an excellent yoga asana to remove stiffness in the body after waking up in the morning. Come into position on all fours. Now raise the hips and bring the body into an inverted V shape. Palms and feet should remain on the ground. Keep your neck in a comfortable position and keep breathing normally. This asana increases blood flow in the entire body, reduces stiffness in shoulders and legs and makes the body more flexible.
Anjaneyasana (Low Lunge Stretch)
Stiffness in hips and thighs is a common problem among women who work sitting all day. Anjaneyasana helps to open the hip flexors and increase mobility of the lower body. Extend one leg forward and the other leg backward. Keep the back knee on the ground. Now raise both the hands up and stretch the body slightly backwards. Stay in this position for a few seconds and then repeat on the other side. This asana opens the hips, increases flexibility in the thighs and reduces stiffness caused by sitting for long periods of time.
Read more – Do these 4 yoga asanas to stay active during pregnancy, you will get double benefits.
Standing Side Stretch
Parsva Tadasana is an easy and effective yoga asana to stretch the body from side to side in the morning. It activates the muscles of the waist, stomach and shoulders. Stand straight and take both hands above the head. Now slowly tilt the body to the right and wait for a few seconds. Then repeat the same process on the left side. This asana reduces waist stiffness, increases the flexibility of the spine and stretches the side parts of the body.
Balasana (Child’s Pose)
Balasana is a relaxing stretch that works to calm both the body and mind. Doing this at the end of the morning mobility routine provides rest to the body. Sit in Vajrasana and slowly bend forward and rest your forehead on the ground. Spread your hands forward and keep breathing deeply. This asana gives relief to the waist and back, reduces stress and makes the body feel calm and balanced throughout the day.