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Best Yoga Poses for The Morning: Make Your Day With Morning Yoga

Yoga which originated from the Sanskrit word “Yoga” is a practice or discipline belonging to the country India. This is a physical, mental, and spiritual practice belonging to one of the six orthodox philosophical schools of Hinduism. For the western world, Yoga is a set of asana or exercises consisting of large postures. But yoga in general has so much more to offer the ultimate is to attain Moesha.

Key benefits of Yoga:

Yoga can be your everyday medicine to fight stress, anxiety, tension, everyday problems of life. A pessimistic approach to life, bad lifestyle, lack of self-awareness, and habits that are destructive can cause life without meaning. Yoga is one of the platforms to reach that stage of life it helps in cleaning your body, soul, and mind. Thus yoga has so many benefits and is also a counterpart of Ayurveda. Let’s see how yoga benefits one’s body and soul:

  • Fitness and flexibility The best part of yoga is that this is not only a physical exercise but also a mental. Yoga keeps both your body and mind fit and flexible
  • Weight loss aid With the increasing obesity rate in the world yoga helps one control fat.
  • Shield against diseases– Yoga forms the medicine and shield against any disease. Many big and deadly diseases can be overcome with the help of Yoga.
  • Peace of Mind Yoga brings with it peace f mind and gives you the power to drive away all the negative and pessimist thoughts. It soothes your soul and mind and gives you a fresh outlook towards the world.

Major Diseases Yoga can cure:-

There are so many major diseases that can be cured through yoga that today it is included as a subject of study. 200 hour yoga teacher training in Rishikesh, 300 hour yoga teacher training in Rishikesh takes place and certified trainers are graduated. With the help of these trainers today so many people have cured the following problems.

  • Migraine
  • Depression
  • Blood Pressure
  • Back pain
  • Joint Pain
  • Activities
  • Old age mental decline
  • Hyperkyphosis
  • Increases bone density

Best Time for yoga?

The best time to do yoga is in the early morning in empty bowel. This helps in rejuvenating the body and mind. Early morning the silence around also helps in keeping the body at peace and thus the yoga is best effective. Also, early evening yoga can be practiced but not 2-3 hours later any meal. Also, the best place to practice yoga is in a quiet place where there is freshness but not directly under the sun.

Nowadays due to pandemic, many yoga schools in Rishikesh are teaching the yoga course online and if you are new to yoga then we strongly recommend trying this online 200 hour yoga teacher training course and if you are an intermediate or advanced level yoga practitioner then you can try the advanced online 300 hour yoga teacher training course.

Thus let us see what some of the best yoga poses are:

Beginner’s Poses:

If you are someone who has just started yoga or is planning to start then this is something that you must look into. All the poses don below are poses that best fits a beginner.

Child’s Pose:

This pose allows you to reconnect with fresh breath and helps in curing back pain.

Benefits of the pose:

  • Reduces back pain.
  • Hip and lat muscles worked.
  • Reduces belly fat.
  • Reduces shoulder pain.
  • Makes your arms strong and steady.

How to do it:

  • Your big toe should be in a position that it is touching and knees spread.
  • Stomach between thighs and forehead touching floor.
  • Extend arms in front.
  • Breathe deeply out and in.



Helps in stretching the spine, opens up the chest, and engages your core.

Benefits of the pose:

  • Helps in correcting abdominal.
  • Corrects Erector Spinae.
  • Flexes the muscles.
  • Reduces belly fat.

How to do it:

  • Keep your hands under the shoulder and knees under the hip.
  • Push your spine towards the ceiling.
  • Keep your head fallen toward the chest.
  • Inhale and let spine all back and stomach fall towards the ground.
  • During all these processes keep breathing and try keeping your body calm.



This helps in stretching the leg, shoulder, and back, and the pose will look exactly like a chair. Increases your body balance and makes it flexible.

Benefits of the pose:

  • Makes the abdomens strong.
  • Balances the body.
  • Reduces spine pain.
  • Works on hamstring muscle, triceps, and quads making them strong.
  • Reduces belly fat.

How to do it:

  • Keep your feet together, keeping your hands straight, and inhale.
  • Exhale and take the sitting position with your hips and knees bend. Keep the thigh and ground parallel.
  • Press your tailbone to the ground and roll the shoulder. Keep breathing.
  • Helps make leg muscles strong and flexible making abdomen muscles strong.


Intermediate Poses:

All these poses that are coming down are some of the poses that one can practice in the morning if he/she is into yoga for quite a sometime now. All these help in deal with several problems and cures from internal.


Downward Dog:

This is one of the classic yogas of all time and is very beneficial for one’s shoulders, feet, knees. This is a very simple yet powerful yoga that helps you to concentrate and relaxes the mind.

Benefits of the pose:

  • Reduces knee pain
  • Reduces shoulder pain
  • Stronger spines
  • Works on your abdomen

How to do it:

  • All fours on your mat with head under the shoulders and knees under your hip.
  • First, inhale then exhale, and lift the knees with heels towards the floor.
  • Lift the tailbone which should move towards the ceiling.
  • Your shoulder blades should be towards the tailbone and head between the two arms.



Flexes the back and helps treat any type of digestive disorder.

Benefits of the pose:

  • It Helps reduces any sort of problem that you are facing on your knee, hips, or thigh.
  • Reduces belly and thigh fat.
  • Enhances posture.
  • Helps in a good digestive system.

How to do it:

  • Keep the toes pointed and squat.
  • The torso should fall between the thigh and toes must be pointed.
  • The tailbone must be to the ground and chest up.


This helps in building your abs and works on the muscles, flexing them.

Benefits of the pose:

  • This pose helps in reducing all the fat in your front and thigh area.
  • Also helps in reducing some knee pain but mainly helps in reducing the fat.

How to do it:

  • Your legs must be on your front and you must be on your butt
  • Then keep your hands on the ground for support and you lean back.
  • Keep your knees to the chest and be at a 45-degree angle and keep inhaling.
  • Try and extend your legs.
  • Then keep the arms out and hold.


Advance poses:

If you are someone who is into yoga for a long time then these are poses that you should try.

King pigeon:

One of the toughest poses but can be helpful in many ways is the king pigeon pose.

Benefits of the pose:

  • Works on the triceps, biceps, and lats.
  • Helps in reducing joint pain.
  • Reduces fat.

How to do it:

  • Keep your left knee to the fold bend and the right behind.
  • Then bend the right knee and keep your foot to your back.
  • Drop the head with arching your back.
  • Then hold both your foot and your hands will be over your head.



The dove helps you stretch your back and the abs and work on them making you flexible.

Benefits of the pose:

  • Strong spines
  • Working on abs.
  • Stronger hamstring, glutes, and quads.
  • Helps in proper digestion

How to do it:

  • Arms at your side and you kneeling down to the floor.
  • Lean down entirely to the back with your arms straight.
  • Low down to your forearms.
  • Arch your back and push your thighs up and down head backward as much as possible.

Lord’s of dance:

Makes your legs stronger and enhances your posers this yoga works on your hamstring, lats, abdominals.

Benefits of it:

  • This balances tyne’s entire body.
  • Makes it flexible.
  • Works on different muscles

How to do it:

  • Feet together rams at the side with left knee bent and foot to the butt.
  • Then hold your foot with your left hand and the tailbone has to be pushed down with the pelvis to your belly button.
  • Extend your right arm in front.


All these poses help your become determine and gives the best result when down in the morning. This gives a rejuvenated feeling and fresh start to your day filling you with positive energy. Thus these are a few of the yoga poses that one can do early in the morning and make the day ever exciting and fresh.


200 Hour Certified Yoga Teacher, Vinyasa flow & Yin.

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