Having a good morning routine can make a big difference to your day. It helps you feel fresh, focused, and positive. But many of us find it hard to follow a strict routine in the morning. However, one easy and healthy way to begin your day is with yoga. It gets your body moving, clears your mind, and sets the right tone for the rest of the day.
Saurabh Bothra, Certified Yoga Expert and Co-founder & CEO of Habuild, spoke to Hindustan Times and shared how you can start your day with a few simple yoga asanas.
“Starting your day on the right note can boost your mood, energy, and focus,” says Mr. Bothra. “Yoga has helped people for centuries to stay healthy and balanced: physically, mentally, and emotionally.”
Here are some beginner-friendly yoga moves you can do 3–4 times a week.
Begin with a Warm-Up
Before doing yoga poses, it’s important to warm up. A light warm-up helps your body adjust after a night of rest and reduces the risk of injury.
Try these simple moves:
Shoulder rotations: Stretch your arms out and roll your shoulders 10 times forward and backwards.
Wrist rotations: Make fists, stretch your arms, and rotate your wrists 10 times each way.
Side stretches: Raise one arm over your head and bend to the opposite side.
Chest opener: Clasp your hands behind your back and pull gently to stretch your chest.
- Surya namaskar (sun salutation)
This full-body routine improves blood flow, digestion, and flexibility.
Steps:
Stand straight with hands in prayer position
Inhale and stretch your arms up, bending slightly backwards
Exhale and bend forward to touch your toes
Step one leg back into a lunge, then lower into a plank
Inhale and lift your chest, then exhale and raise your hips
Return to forward bend, then stand up with arms stretched
End in prayer position
Repeat the sequence with the other leg
- Wall sit
Good for building strength in thighs, calves, and glutes.
Steps:
Stand with your back against a wall
Slide down into a sitting position with knees bent
Hold for 30 to 60 seconds
To increase difficulty, raise your arms or hold a yoga block between your knees
- Marjariasana (cat-cow pose)
This pose improves spine flexibility and supports digestion.
Steps:
Get on your hands and knees
Inhale and arch your back while looking up (Cow Pose)
Exhale and round your spine, pulling your belly in (Cat Pose)
Repeat 10–15 times
- Setu bandhasana (bridge pose)
Helps relieve back pain and strengthens the lower body.
Steps:
Lie on your back and bend your knees
Keep your feet flat and arms by your side
Inhale and lift your hips upward
Hold the position for 20–30 seconds
Lower your hips slowly back to the floor
- Uttanpadasana (raised leg pose)
Strengthens your abs, and thighs, and helps improve digestion.
Steps:
Lie flat on your back
Inhale and raise both legs to a 30–60 degree angle
Keep your legs straight and hold the pose for a few seconds
Exhale and slowly lower your legs
Repeat 3–5 times
- Shavasana (corpse pose)
This relaxing pose helps your body rest and recover after yoga.
Steps:
Lie flat on your back with your eyes closed
Let your body relax completely
Stay in this position for 5–10 minutes while breathing naturally
Once you’re comfortable with your routine, Mr. Bothra suggests using yoga props, such as blocks, cushions, or a high-quality yoga mat. These help support your knees, elbows, and lower back during practice.
A simple 20–30 minute yoga session in the morning can help you feel calm, focused, and ready for the day.
G
