Beat Monday boredom with this simple morning yoga routine

Mondays can be tough, but a simple yoga practice can transform your morning and set a positive tone for the rest of the week. Start your day with a few light stretches and deep breaths to wake up your body and mind. A sequence of sun salutations or a smooth set of poses is a great way to energize your body and improve your mood. To relax your mind and reduce tension, try incorporating some sitting meditation poses, such as Easy Pose or Lotus Pose. Pair them with deep, rhythmic breathing for increased relaxation and mental clarity. Even a short daily yoga practice can make a big difference in your overall well-being. So, roll out your mat, tune into your breath, and let yoga help you get through Monday.

How does a morning yoga routine help you get through Monday?

A morning yoga routine can be an effective way to combat the Monday blues. Yoga, which includes gentle stretches, fluid movements, and mindfulness techniques, helps reduce stress, improve mood, and boost energy. Moving through the poses relieves muscle tension and stimulates circulation, which can help reduce physical discomfort and fatigue, according to a study published in the International Journal of Yoga.

Deep breathing exercises and meditation can improve relaxation and mental clarity, allowing you to start the week calm and focused, according to a study published in the journal Frontiers Physiology. Prioritizing self-care and starting the day with a positive practice will help you conquer Monday and set the tone for a productive and fulfilling week.

Morning yoga routine: How to start your day to beat Monday?

Mondays can often seem difficult, but a simple yoga practice can transform your morning and set a positive mood for the week. Here’s what Himalayan yoga expert Siddhaa Akshar suggests.

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Warm-up: 1. Child’s pose (Balasana)

• Kneel on the floor and bring your big toes together.
• Sit on your heels, leaning forward.
• Rest your forehead on the floor and stretch your arms forward.

2. Cat-cow posture (Marjaryasana-bitilasana)

• Start on your hands and knees, making sure your wrists are directly under your shoulders and your knees are under your thighs.
• As you inhale, arch your back like a cat, pulling your belly button toward your spine.
• As you exhale, round your spine toward the ceiling, pulling your chin toward your chest.

Read also: Cat Cow Pose: 8 Health Benefits of Marjoriasana

Salutation to the sun (Surya namaskar)

Sun Salutations are a series of flowing poses that warm the body and energize the mind. Here is the basic sequence:

1. Standing Forward Bend (Uttanasana)

• From a standing position, bend forward, hinged at the hips.
• Place your palms on the floor or lower legs.

2. Plank Pose (Phalakasana)

• Step your feet back, forming a straight line from your head to your heels.
• Engage your core and keep your body up.

3. Downward Facing Dog (Adho mukha svanasana)

• Lift your hips toward the ceiling, forming an inverted V shape.
• Place your palms on the floor and rest on your heels.

4. Cobra Pose (Bhujangasana)

• Lower your body to the floor, keeping your hips lifted.
• Press on your palms to lift your chest.

5. Posture of the child

Return to child’s pose to rest and recover.
Repeat this sequence 5-10 times, synchronizing your breath with each movement.

Sitting meditation

1. Easy pose (Suhasana)

• Sit cross-legged on the floor with your spine straight.
• Place your hands on your knees, palms up or down.
• Close your eyes and focus on your breathing.
• Breathe in deeply through your nose, filling your lungs.
• Exhale slowly through your nose or mouth.

Locking pose

1. Corpse Pose (Savasana)

• Lie on your back with your legs relaxed and slightly apart.
• Place your hands at your sides, palms up.
• Close your eyes and relax your whole body.
• Stay in this position for 5-10 minutes, allowing the body to completely relax.

Remember to listen to your body and change postures if necessary. Doing this routine regularly can help you start the day with a positive and energetic mood.

What should you keep in mind when starting your morning yoga routine?

While morning yoga is generally beneficial, there are some potential side effects to be aware of:

• Especially if you’re new to yoga or pushing yourself too hard.
• Certain postures, especially those that involve stress, can worsen existing joint disease.
• Improper form or going beyond your limits can lead to a strain or sprain.
• Certain postures, especially inversions, can cause dizziness, especially if you have low blood pressure.
• Intense physical activity or staying in a position for too long can cause a headache.
• Conditions such as high blood pressure, glaucoma or back problems can be aggravated by certain yoga poses.

What to remember!

• Start with gentle poses and gradually increase the intensity as you gain strength and flexibility.
• Don’t go beyond your limits. If something hurts, stop and rest.
• A qualified instructor can guide you through proper form and help you avoid injury.
• If you have any physical limitations, modify the postures to suit your needs.
• Give your body time to recover between workouts.
• By following these guidelines, you can minimize the risk of side effects and get the most out of your morning yoga routine.

Takeaway

A morning yoga session can be a game changer to conquer Monday. By incorporating gentle stretches, fluid movements, and mindfulness techniques, you can relieve stress, energize, and improve your overall mood. Remember to listen to your body, start slow and exercise regularly.