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Morning yoga for beginners: How to start

May 3, 2022

Yoga is a great way to start your day. Whether you are a morning person or not, the practice of yoga can make your day a success. You will start your day with a positive feeling and you will be filled with a new energy that will make you able to face any challenges during the day. It doesn’t take long and you can do it almost anywhere, even if you are a beginner. We’ve collected the best beginner tips and answered the most common questions to get you started and prepared for success.

Why practice morning yoga?

Incorporating yoga into your daily routine can be done at any time during the day. But for many yogis, a mindful movement practice at sunrise or shortly after waking up is the best way to wake up your body and mind. Taking a few minutes in the morning to breathe deeply and move through a sequence of yoga poses is a great way to boost your overall wellness and increase the chances of having a great day. A morning yoga routine has many benefits. It can increase mental clarity, stabilize your mood, boost your energy and stamina, and reduce stress and anxiety.

When should you do a morning yoga practice?

That depends on your schedule, level of fitness, goals, and needs. You can do yoga in your bed as soon as you wake up or later in the morning after you’ve showered. Traditionally, the best time to practice yoga is at dawn or sunrise. Like any mindfulness practice, yoga teaches you to listen to your body and only do what works best for you.

Yoga before or after breakfast?

Should you eat breakfast before or after yoga? This depends on your practice, routine and your diet. You will not want to eat a big heavy meal before a good yoga workout. But if you want to feel invigorated and strong, you don’t want to overexert yourself on an empty stomach. Since practicing with low blood sugars can make you feel dizzy, lightheaded and lethargic it is best to consume something before your morning practice.

What to eat for breakfast before yoga

The body needs fuel to keep up in a yoga session, but you want to make sure you’re eating the right kinds of foods. The key is to focus on whole, minimally processed foods that will make you feel satiated and give you plenty of energy. Try to eat a small, high-protein, low-fat, and low-sugar breakfast about 1-2 hours before your session. For example, try a pre-yoga smoothie made of protein powder, greens, fruit, and a little coconut milk, or a bowl of chopped fruit with a scoop of yoghurt. Oatmeal is also an excellent choice as it is high in fiber and slow digesting carbs. If you need just a snack, consider a handful of plain, unsalted nuts like almonds or a banana or an apple. Stay away from greasy, fired or heavy foods like eggs, bacon, cheese and potatoes that will weigh you down during your session.

How long should your morning yoga practice be?

It’s tough to find the motivation to work out in the morning when you’re already pressed for time. The beauty of yoga is you can find a way to work in a yoga practice 10-15 minutes long that can help you stay healthy, improve circulation, and even improve sleep, so you feel more rested in the morning. You can do a morning yoga practice in bed to make it that much easier to make the time, even on your busiest mornings. A longer practice, up to 90-minutes, can also be done and will provide a more complete workout. What is most important is to find a length of time that allows you to practice on a regular schedule without making you feel rushed or stressed to complete.

How to start doing yoga in the morning
  1. Be prepared.
    A short daily yoga session does as much or more as a longer one once or twice a week. A ten-minute morning yoga practice to start your day can help you feel ready to face the world. Get ready by setting the alarm 15-30 minutes early, so you have plenty of time for your practice without the need to rush. Keep a yoga mat and any yoga props you use under your bed or in a convenient and easily accessible location.
  2. Set up a yoga space.
    One of the best ways to build up a routine is to create a designated space for practice. This goes for everything from cooking to working from home, and yes, to your yoga practice. Choose a space that gets good natural lighting so you can soak up that invigorating early morning light that doesn’t get a lot of foot traffic so that you can stay calm and centered.
  3. Start with basic postures.
    If you’re just starting out, choose simple beginner asanas like Mountain, Cat and Cow, Seated Head to Knee, Downward-Facing Dog, Cobra, Triangle, Crescent Lunge, Reclining Goddess, and Bridge. Sun salutations are a traditional vinyasa sequence to practice as the sun rises and is an easy set of postures to memorize. If you have a hard time waking up in the morning, try some simple asanas in your bed, and you won’t even need to change out of your PJs! The main point is not to challenge or exert yourself too much but to build habits that will give you more flexibility and movement over time.
  4. Give yourself a goal.
    Keep yourself motivated by giving yourself a goal. Maybe you want to learn a certain number of asanas in a month, lose a certain amount of weight, or take on a new or more advanced class by a certain time. Setting yourself a goal helps you stay focused on what you’re getting from your yoga and helps keep you moving forward!
  5. Keep it simple.
    When it comes to building good habits, the best way to build them up is to start small. The great thing about yoga is it doesn’t require a lot of expensive equipment. You don’t need to leave your home, or even your bed to learn! Start with simple stretches and breathing exercises you can build on. Check out online morning yoga videos to keep your routine fresh. And try to be gentle with yourself. The goal is to get you moving and help you have a more mindful morning, so schedule your time and remember to focus on yourself.

Mornings are a great time to practice yoga. Whether you’re preparing for a stressful day at work or school, or you just want to start your day in a healthier way, morning yoga offers you a great way to set the tone for a happy and productive day.