A Great Way to Start your Perfect Day

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Yoga positions, called asanas, are the basic physical part of a yoga practice. Although yoga poses are a type of exercise for your body, they are also much more. The word yoga itself is from Sanskrit, an ancient Indian language, and refers to the union of mind and spirit. Yoga began in India more than 3,000 years ago and is still practiced today for the health of the mind, body, and spirit. A morning yoga practice is a great way to get energized for the day ahead.

2 / 10   Cat-Cow Pose

Cat-Cow Pose is a great morning stretch for your back. "This yoga position opens the whole spine," says Jacqueline Corso, psychotherapist and certified yoga instructor on Cape Cod, Mass. To get into this yoga pose you need to get down on all fours. While gazing up at the ceiling, you drop your back down toward the floor as you inhale. Then while looking down at your belly button, you arch your back up like a cat and exhale. "Try to do this movement for one or two minutes,".

3 / 10   Downward Dog

If you have ever seen a dog stretch, you know how Downward Dog got its name. It’s a standard yoga pose, though not all beginners are able to do it, says Corso. For this position, start on your hands and knees, with your knees directly below your hips and your hands slightly forward of your shoulders. Press back, lifting your knees away from the floor while keeping your arms straight, and lift your tailbone up. Stretch your heels toward the floor to lengthen your hamstrings. "This yoga pose opens up the back of the body and is very energizing. It should be held for about 30 seconds to one minute," 

4 / 10   Warrior One

"Warrior One is a standing position that signifies and stimulates strength and power,” Corso says. Start by standing up straight, and then step your left leg back 3 and a half to 4 feet. Bend your right knee so it’s directly above the ankle, and turn your left foot in slightly. Raise your arms directly above you, reaching strongly, and look up. This yoga pose stretches the back and the lower body. “It can be strenuous on the arms, which are held high in the air,” . Hold for 30 seconds to one minute, then repeat, reversing leg positions.

5 / 10   Warrior Two

Warrior Two is similar to Warrior One, but the arms are held out to the side with the head looking forward, and the back foot is at a 90-degree angle instead of turned in slightly. "As with all yoga positions, breathing is an important part of the exercise," explains Corso. "As a matter of fact, yoga without breathing and meditation is just a stretching exercise. You can run through a series of morning stretches in about 20 minutes or you can add periods of meditation and have a morning yoga session that lasts an hour or more.

6 / 10   Extended Side Angle Pose

Extended Side Angle Pose is another standing yoga position, which improves strength, flexibility, and posture. This pose is particularly good to stretch the side of your body and strengthen your legs. "No matter what the yoga position, it's important to understand that yoga draws energy from inside the body. Physical movement wakes up the body," says Corso. In this pose, the legs are spread as in Warrior Two, but the torso is turned sideways with one arm pointing to the ceiling and the head looking upward. When your right knee is bent, you’ll have your right palm planted on the ground outside the knee, and your left arm reaching up so there’s a straight line from your left foot all the way up the side to your left arm. Hold for about a minute and then repeat on the other side.

7 / 10   Tree Pose

This is a standing yoga pose that helps to cultivate balance and strengthen your legs. To get into Tree Pose, stand straight and then shift your weight to the right foot, bringing the sole of your left foot up to your right inner thigh. If you can’t balance with the foot on the thigh, try placing your foot on the calf instead — just avoid putting your foot on the knee. The hands are held together in a prayer position over the chest. "This yoga position requires balance and concentrates the mind," . Try to hold this pose for a minute or two and then switch to the other leg.

8 / 10   Camel Pose

Camel Pose frees the energy in your throat, chest, and heart. "This yoga position is for intermediate or advanced practitioners,” . “It's important to remember that not everyone can do every yoga pose perfectly, but yoga can be adapted to each person's abilities." To get into the pose, start in the kneeling position. The upper torso is gradually bent backward until the arms are extended backward, the hands are touching the soles of the feet, and the head is completely extended. Hold for 30 seconds to one minute. For a beginner’s modification, in a kneeling position, simply lean your upper body back, keeping your hands on your hips, until you feel a stretch in your legs.

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If you want to get a really good morning yoga stretch, include this yoga pose in your routine. "Seated Twist will ring out all your tension like twisting a wet towel," . Start by sitting with legs out straight. Bend your knees, put your feet on the floor, and then slide your left foot under your right leg to the outside of your right hip. Lay the outside of the left leg on the floor. Your right leg should be over the left with your right foot standing on the floor outside your left hip. The right knee points directly up at the ceiling The upper body twists as far around as your shoulders and waist will let you turn. Hold for about 30 seconds and then stretch the other way.

10 / 10   Final Thoughts on Morning Yoga

Yoga can be done any time of day, but morning yoga is a great way to wake up your body and get your energy flowing. "It's impossible not to notice the change in your mind and your body after a yoga session," says Corso. Not everyone has the flexibility to get into every yoga pose. Consider having a certified yoga instructor start you out on a program that fits your ability level.

8 Simple Yoga Poses For Glowing Skin

1. Breathing exercise:

Control your breathing through counts that will rejuvenate your mind and that is what makes this pose of yoga for beautiful skin so popular.

[ #Yoga]

• Sit on the floor with legs crossed.
• Close your eyes, relax and breathe normally.
• Now breathe in deeply through both nostrils with the count of 10.
• Hold your breath, again by counting 10.
• Count another 10 to release the breath.
• Practice this breathing technique for 5-10 minutes.

This breathing exercise will help you control your mind and you won’t get stressed out easily.

2. Shirshasana (Headstand):

Shirshasana is a bit difficult pose but is great if you want to maintain a long-lasting glow and healthy look in your face. Since you are standing on your head, blood starts flowing downwards, thereby improving  blood circulation in your face. By reversing the flow of gravity, a headstand simulates a “face lift” by letting your skin hang in the opposite direction, which means getting rid of wrinkles. The inverted position of a headstand also flushes fresh nutrients and oxygen to the face, creating a glowing effect on the skin.

[ Yoga Benefits ]

• Place a yoga mat on the floor. Beginners may use a few stacks of blanket or anything that is a bit soft and will give proper support to your head.

• Sit on the floor in kneel-down position. Remember your teachers punishing you asking you to kneel down. Keep your spine straight and keep your hands on your knees. Take a few normal breaths and relax.

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• Next bring your hands in front of you on the mat or blankets (whichever you may be using), elbows on the floor and interlock your palms. See above picture.

• Next position your head in between your interlocked palms. Refer to the above picture. Be careful not to hurt yourself. Take a few relaxing breaths before we move on to the next step.

• Next try lifting up your body in a mountain position. Start with your knees, lift your hips and now you are supporting this position with your forearms, head and your toes. This is like a downward dog pose. See picture above. Balancing up till this position does take a lot of stamina, but with practice you will be able to do this. Balance yourself till this step and proceed again when you are totally comfortable with this pose.

• This step requires a bit more test of your balance. Now that you have partially balanced on your head, lifted up your hips and standing on your toes, try lifting up one leg off the floor slowly and steadily. To make it easier, walk your feet towards your head, unless your feet would naturally want to lift off.

• Now that you have lifted one leg, try lifting the other leg too. This will require a lot of strength on your arms and hand. But with practice, you’ll be able to master it. Beginners can ask friends to help them in balancing or you may also take support of the wall.
• To come down, bend your knees and curl down or bring down one leg and then the other as you had gone up.
• Relax in a kneel-down posture with some deep relaxing breaths.

3. Halasana (Plough pose):

• Lie down on your yoga mat straight and relaxed. Put your arms by your side with palms facing the floor.
• Now slowly lift up your legs from the floor such that a right angle is formed between your upper and lower torso. Push floor with your hands so that it gets easy for you to lift your legs. Breathe and relax.
• Next bring your legs more towards your upper torso and slowly lift your hips off the floor supporting and balancing yourself with your hands.
• Continue lifting your legs and bring it beyond your head as much as possible so as to touch the floor beyond your head with your toes.
• At this point, lift your back further so that now only your shoulder and your head is resting on the floor.
• Now your back has formed an arch. Straighten your spine and support the two sides of your waist with your hands, elbows on the ground. Breathe normally.
• Hold posture for 15-30 seconds before returning back to normal position.

Refer to the below picture for a clear step by step understanding.

This is one of the wonderful yoga asanas for glowing skin!

4. Dhanurasana (Bow pose):

In this asana, your body should pose like a bow.

• Lie down on your belly with hands by your side with palms facing upwards.
• Bend your knees to bring the heels near your buttocks.
• Now take your hands back and grasp your ankles. Rest your body weight on your abdomen.
• Now pull your ankles more with your hands. As your pull your ankles more, your upper torso automatically rises.  And now your body looks like a bow.
• Keep your breathing normal.

5. Bharadvajasana (Twisted seated pose):

• Sit on the mat cross-legged with both hands extended on the mat on both your sides.
• Inhale deeply and strengthen your spine.
• Shifting your left hand from the mat place it on your right thigh and twist your torso to the right. Exhale when you twist your body.
• Hold this position for 30 seconds.
• Now turn your torso to your left while placing your right hand over your left thigh. Stay for another 30 seconds.

This asana of yoga for fair and glowing skin is great for anti-aging.

[ Read: Supta Padangusthasana ]

6. Sharvangasana (Shoulder stand):

This asana involves the whole body, hence the name Sharvanga.

7. Surya Namaskar (Sun Salutation):

The mother of all yoga asanas. Surya Namaskar involves 12 postures. (Link back to surya namaskar)

This yoga poses de-stresses, removes toxins and is a great relaxation exercise. So you can obviously expect your skin to glow if you practice this regularly.

8. Shavasana (Corpse pose):

• Lie down straight on the floor with your eyes closed.
• Relax thoroughly and throw out all negative thoughts and tension, be it your office pressure or any disturbance in your family. Think good and positive.
• Now, stand up straight and firm with your legs apart. Cover your face with your hands and take 10 quick breaths.
• Rub the skin on your eyes, forehead and face. Again take 10 quick breaths. Then rub entire face with your fingers. Breathe properly at the count of 10.

[  Yoga ]

You’ll feel all your stress and tensions have disappeared. Technically Shavasana should be practiced after having done all yoga asanas. It is like a concluding asana for your yoga session. The time of Shavasana should be 15-20 minute

Practice yoga, be happy and feel beautiful.