• Source:JND
Add as a preferred

Morning Yoga For Beginners: Mornings usually create a tone for the day and nothing can be better than to wake up the body and mind with some minutes of yoga. A gentle 12-minute yoga flow will help beginners to kickstart the day without feeling overwhelmed, while gaining the benefits of enhanced flexibility, energy and concentration. In contrast to the high-intensity workouts, yoga gently activates the muscles, improves blood circulation and creates a sense of calmness that carries into the entire day. Those who are struggling with stiffness after sleep or looking for a productivity boost in the morning, these yoga poses for beginners help improve balance of movement and mindfulness.

The 12-minute yoga asanas are beginner-friendly which are easy to follow and require no prior experience. These 12 minutes will help loosen stiff muscles, ease tension and present a positive vibe in the mind before you jump into your daily routine. Here is a 12-minute morning yoga routine with asanas that will help you kickstart the body and mind.

Easy 12-Minute Morning Yoga Routine For Beginners

Kneeling Pose

Start this pose with your hands on your thighs. Soften your gaze or close your eyes and take 3 rounds of breath here.

ALSO READ: 6 Easy Yoga Poses For Beginners And Seniors To Improve Flexibility And Build Strength

Cat-Cow Pose

Place your hands on the mat in Tabletop and with your next inhale, lower your belly and lift your chin in Cow Pose. For the Cat Pose, round the spin and tuck the chin in. Move through 3 repetitions of Cat and Cow.

Hip Circles

Start moving in circles with your shoulders rolling over your wrists and hips dropping back over your heels. Add in any intuitive movement that feels comfortable for you. As you're ready, return to a neutral spine.

Lizard Pose

Keep your right foot forward to the outside of your right hand in Lizard Pose. Feel free to use blocks or another supportive prop beneath your hands. Stay there or start to sway or dip the hips from side to side.

Downward-Facing Dog

For this yoga pose, draw your left knee back alongside your right knee, tuck your toes and shift your hips up and back into Downward-Facing Dog. You can also enjoy some intuitive movement here by pedalling your legs, shifting your hips from side to side and or rippling your spine.

ALSO READ: 5 Best Yoga Poses To Relieve Painful Leg Cramps Naturally

High Lunge

Move your knee forward before stepping back into High Lunge. Breathe in while you sweep your arms up over your head. Breathe out while you stretch your arms and open your heart to the sky. When finished, bring your right foot forward to join your left. Transfer your weight onto your left foot and do Tree Pose and High Lunge on the other side.

These yoga poses just take 12 minutes and help in building flexibility, along with creating a positive tone for the day. These yoga asanas are not only easy to perform but are also beginner-friendly, requiring no special equipments or trainer.