icon-account icon-glass

Join the community!

We'll keep you up to date with interesting news, product information and offers so you never miss out.

No boring newsletters and we'll never share your address. You can unsubscribe at any time.

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.
The Glow Booster
Collagen supplement for skin.

The 5 Best Yoga Poses To Start Your Day With Revealed

13th October 2021

13th October 2021

By Beth Shelper

There are plenty of reasons that people choose to integrate yoga into their morning routine. Perhaps you're just not a morning person, and need something to look forward to between your dreaded alarm going off and you arriving at the office. Or maybe, you're trying to increase your flexibility, add mindfulness to your mornings or even want to kick-start your day with some good old fashioned exercise. 

Whatever the reason, good for you! Creating a morning yoga routine is a great way to set aside some time for yourself and relax before the hectic day begins. The Relax Capsules are a great way to relax, too. 

But when creating your routine and selecting your morning yoga poses, you may be a bit overwhelmed. There are a lot of energising yoga positions to choose from, so we don't blame you if you don't know where to start. 

That's where Innermost comes in.

But first, shall we take a look at some of the benefits of morning yoga stretches? Oh, go on then.

The key benefits of a morning yoga routine 

Dating all the way back to 3BC and first traced back to Buddhists, yoga in general has a whole host of amazing health benefits, so it's no surprise that adding this exercise is widely recommended when starting your day. Traditionally, yoga was always practiced in the morning, between the hours of 4am and 6am - so there must be a reason for this. 

From increasing your blood flow to calming the mind, here are the top benefits of getting into that morning yoga flow:

These benefits are well studied, too. An investigation by The Journal of Alternative and Complementary Medicine found the integration of yoga exercises to be more effective that exercise in improving health related concerns

Our five favourite morning yoga stretches 

Whilst the idea that creating the perfect morning yoga routine will make you want to wake up at the crack of dawn is a bit of a stretch (if you'll pardon the pun), integrating gentle but effective exercise in the form of these morning yoga postures is a great way to start your day. 

Here are our five favourite morning yoga poses to get you into that all important yoga flow. 

1. Sun salutation 

Traditionally performed at sunrise, what better way to start your day than to salute the sun? The sun salutation pose is a yoga practice that incorporates the downward and upward dog poses, and is known as 'the ultimate asana'. 

This position is praised for it's back strengthening abilities and is said to improve metabolism... sounds like a pretty good way to start your day, if we've ever heard one. 

2. Low lunge

If you're looking to improve your balance, this is the yoga pose for you. This standing pose allows you to focus on your core. This morning yoga pose is performed by standing upright and placing one leg in front bent, and one leg behind outstretched. 

Take your palms and place them together, tight into your chest to form the Namaste, and hold. 

3. Triangle pose

Great for activating your core muscles, this energising yoga pose is a standing pose that enhances your balance and stability. If you sit down at a desk all day or perhaps stand on a train on a long commute, this is the pose for you.

Stand up straight and widen your feet to a shoulders-width apart. Stretch both arms out to your side, and lower yourself down on one side, aiming to touch your toes with one of your hands. 

4. Warrior three

Now we're getting a bit more challenging. The warrior three pose is a great way to hone in on your focus and improve your balance. This pose strengthens your legs and ankles and is a great way to tone your abdomen and really wake you up.

Start standing straight, and slowly lift one foot off of the ground. Using your arms outstretched to guide and balance you, slowly lower your head towards the ground until you are horizontal, and engage your core to stay balanced. 

5. Downward dog

The downward dog: an absolute classic. A great stretch for the lower body, blood flow stimulator and famed for its impact when improving posture, integrating the downward dog into your morning yoga flow is arguably an essential. 

To do this classic yoga pose, start on your hands and knees. Lift up with your feet, placing them on the ground behind you with your tail in the air and your arms stretched out in front of you. Let your head hang and engage your quads to take the pressure away from your arms. It's really important to ensure your weight is in your heels, and not in the balls of your feet. 

How to start morning yoga 

Now you know the benefits, and some of our favourite morning yoga poses, you're probably wondering when and how to start morning yoga. Really, all you need is a mat, or a towel. Just something to soften the floor. It's that easy!

They say it takes 21 days to make a habit, so perseverance is key. If you're not good at waking up early, try waking up five minutes earlier every day for a week to ease yourself into it. Trust us, it gets easier!

Create a schedule and stick to it. We recommend you aim to integrate a morning yoga routine around 3 times a week... so how does Monday, Wednesday and Friday sound?

It's not just about the morning, though. You won't want to get up early if you've had a rubbish night sleep, will you? You're probably fed up of hearing us say this by now, but get your rest! 8 hours, please. No ifs, no buts. Get to bed on time, every time. You'll love yourself for it. 

Summary 

If you're struggling with your energy levels, want to start your day with a calm mindset, or simply just want to increase your movement on a day-to-day basis, a morning yoga stretch is a great way to do this. With the above health benefits of yoga in mind, what more motivation do you need? 

Who knows... you may even become a morning person, after all. 

Let us know how you get on over at @liveinnermost on Instagram. We'd love to hear from you!

 References

  • Ross, A., & Thomas, S. (2010). The health benefits of yoga and exercise: a review of comparison studies. The journal of alternative and complementary medicine, 16(1), 3-12. Click here.

Product Spotlight

Need Expert Advice?

Other Insights

Fun Workout Activities for Couples: Strengthen Your Bond While Getting Fit Together!
Beginners Guide to the Gym
Beginner Workout Advice Embarking on a new fitness journey can be both exciting and challenging. To get you motivated, we're here to help you understand the science and benefits of joining your local gym or fitness club and to provide you with a basis for a beginner gym workout plan to help you understand how to start working out in the gym. Benefits of getting started in the gym: Regular exercise has many benefits for both the body and mind. On the physical front, getting started at the gym and completing consistent workouts can contribute to enhanced cardiovascular health, promoting a healthy heart and aids blood circulation. Regular exercise is also great for maintaining a healthy weight, managing muscle tone, and strengthening the skeletal system.The cognitive benefits of regular exercise is equally impressive. Scientifically, physical activity of even just 10-30 minutes can stimulate the release of neurotransmitters such as endorphins, which contribute to an improved mood and reduced stress levels. Exercise is also associated with the growth of new neurons in the brain, fostering enhanced cognitive function, sharper memory, and better overall mental power. A basic beginner workout for the gym: Basic Bag Prep: Double check you’ve packed everything you need for your new gym-venture. Think: water, lock, music, towel. Cardio Warm-up (10 minutes): Start with a brisk walk, jog, or cycling to elevate your heart rate and warm up your muscles. As a little hack, this should be at a pace you still feel comfortable to talk at. Follow this up with some basic dynamic stretches, if your stuck on ideas, there’s some great programmes and YouTube content out there. The worlds your oyster! Resistance Training (20-30minutes): Try an incorporate compound exercises like squats, lunges, and bench presses for a full-body workout. Begin with bodyweight exercises if you're new to resistance training and focus on nailing technique. Cardiovascular Exercise (15 minutes): Engage in activities like running, cycling, or rowing to boost your endurance fitness. Choose activities you enjoy to make it more sustainable, and even pair it up with a new gym playlist to help you enjoy getting a sweat on. Cool Down and Stretching (10 minutes): Conclude your first gym session with some additional stretches to improve flexibility and reduce any muscle soreness you may feel the next day. Focus on major muscle groups and hold each stretch for 15-30 seconds.   Things to remember as a beginner working out in the gym: Nervous is normal: Stepping into a gym for the first time can be nerve-wracking. Understand that it's normal to feel a bit anxious, as you're pushing yourself outside your comfort zone. With consistent effort, confidence will naturally grow.Quality over quantity: This is crucial in fitness. Short, focused workouts can be highly effective. Overtraining can lead to burnout and injury, so prioritize consistency and rest for sustainable progress.Motivation fluctuates for everyone: Acknowledge that it's normal to have off-days. Even a lighter workout is better than none. Remember your initial goals and the positive impact exercise has on your well-being.It's Okay to Fail: Failure is an integral part of growth. If a workout doesn't go as planned, view it as an opportunity to learn and improve. Embrace the challenge, for it is through overcoming failures that true progress is made.Gaining a helping hand: Don't hesitate to ask for help from gym staff or fellow gym-goers. Asking for help is a smart way to learn the correct techniques, making your workouts more effective and reducing the risk of injury. Risk, Reduction, Repeat… Making sure we are keeping ourselves safe in the gym is king, especially when getting the most out of our new regime. Begin each session with a dynamic warm-up to increase blood flow, preparing muscles for activity and reducing injury risk. Prioritise technique over weight, ensuring proper form to prevent strain and reduce the risk of injury. Incrementally increase exercise intensity and duration to avoid overexertion and reduce the risk of injury. Follow a structured program that gradually challenges your fitness level, preventing overtraining, and ask your local personal trainer for what this might potentially look like if you’re unsure. Allow adequate time for rest and recovery to prevent overtraining, reducing the risk of injury. Listen to your body, pay attention to early warning signs, and schedule rest days between intense workouts. Remember, consistency is key. Begin with manageable intensity and gradually progress to more challenging workouts. Always consult a fitness professional or healthcare provider before starting a new exercise program, especially if you have pre-existing health conditions. Enjoy the journey to a healthier, stronger, and sharper you! Read more