Practicing yoga in the morning reduces your stress, which improves your focus for other tasks such as work or school. Researchers Amit Kauts and Neelan Sharma from the MGN College of Education in India found that morning yoga practice improved students' academic performance. The researchers reported that one hour of yoga practice, including meditation and prayer, reduced stress and improved confidence, leading to better performance throughout the day.
Energizing
Certain yoga poses create energy for your body. "Yoga Journal" recommends back-bending poses to invigorate your body in the morning. Warrior 1 is a standing back bending pose that has the added benefit of grounding your body to the earth, which creates a feeling of strength.
Begin Warrior 1 with your right foot about three feet in front of your left. The toes of your right foot face forward and the toes of your left foot should face toward the left. Bend your right knee to a comfortable angle and raise both arms over your head as you arch your back to look up. Hold Warrior 1 for five breaths and then repeat with your left leg forward.
Heat-Generating
On cold weather mornings, awaken and warm your body with portions of a Sun Salutation. "Whole Living" suggests transitioning from Downward-facing Dog to Upward-facing Dog and back again to warm your body in the morning. Use this sequence to improve range of motion in your ankles, hips, shoulders and wrists.
Begin on your hands and knees and then straighten your legs as you press your hips toward the ceiling and your heels toward the floor to move into Downward Dog. Your neck will relax if you keep the top of your head facing toward the floor. Move into Upward-facing Dog by rounding your upper back slightly, rolling forward over your toes and then arching your back while at the same time pressing down your shoulders. Lower your hips toward the floor and then lift your chest toward the ceiling. Transition back to Down Dog by pressing your hips toward the ceiling.
Balance
After a restless night of sleep from an overactive mind, practice balancing poses to center your concentration and reduce your stress. Tree Pose requires your focus as you ground yourself to the earth and concentrate on your breathing. Begin Tree Pose by standing on your right leg. If you are a beginner, place the arch of your left foot at your right ankle. As you improve, place your left foot higher on your leg, up to your right shin, or inner thigh. Find your balance and then extend your arms overhead. This arm extension stretches your chest, which is beneficial if you spend your day with your arms forward over a computer or desk. Maintain tree pose while you inhale and exhale five times; repeat on your left leg.
Relaxation
Finish your morning session with relaxation, or Corpse Pose. This restorative pose will calm your mind and lower your blood pressure. Corpse Pose can be unexpectedly challenging because it requires total relaxation and stillness.
Lie on your back with your arms at your sides, palms facing up and your legs extended with your feet slightly turned out. Allow the floor to support your body as you relax and focus your mind only on your breathing, not on your to-do list. Rest in Corpse Pose for five to 10 minutes.
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