Morning yoga: postures and tips to start your day


 It is no coincidence that Yoga is traditionally practiced in the morning. Doing a Yoga session at the jump of the bed is ideal to wake up gently and give yourself energy before starting the day. A Yoga teacher tells us about the benefits of morning Yoga and gives us her advice to integrate it into our wellness routine.

Morning yoga postures and tips to start your day

With our increasingly intense and hyper-connected pace of life, it is not always easy to slow down and find a moment to take care of yourself and your body. Morning yoga is a good way to keep fit while reclaiming time for yourself. Whether you want to wake up gently, give yourself energy for the day ahead, or tone your body... Regular yoga practice in the morning provides many benefits to the body and mind. If the Yoga studios and gyms offer yoga classes from 7 a.m., it is possible to practice at home, when jumping out of bed, to give yourself a more intimate and instinctive session, without constraint.

How to practice morning yoga?

Traditionally, Yoga is practiced at dawn, at sunrise, when the mind is not quite awakened or polluted by the thoughts and events of the day. It's up to everyone to find a moment of calm and tranquility just for themselves, in a room where you are not likely to be disturbed. Create your own playlist or choose to practice in silence, to the simple sound of your breath. It is better to be fasting or not to eat two hours before the practice, to avoid being in full digestion during the session.

Softness is de rigueur because the body is more rigid in the morning than in the afternoon. "You don't have to start with a competitive way of thinking and aim for the top of the mountain. Everything must be done gradually. Beyond the physical aspect of Yoga, we must take into account its spiritual and mental dimension," advises Aurélie Louis-Alexandre, Vinyasa Yoga teacher and co-founder of Flawless Yoga. "The first morning, we try a sequence and we observe if it makes us feel good. If you already have a good foundation of Yoga and practice regularly, you can set goals to find your rhythm and challenge yourself.

If a daily practice can be very beneficial, you should always respect your limits and listen to your feelings. "We can practice every day, as long as we vary the frequency of the sessions. For example, one can do an intense flow of 45 minutes one morning, then alternate with a gentler session of 30 or 15 minutes the next day, simply to stretch and relax the neck and back. The body also needs rest!" She adds.

What are the benefits of morning yoga?

If the benefits of Yoga on the body and mind are no longer to be proven, a morning practice allows you to wake up on positive waves and warm up your body for the day: "It's a different awakening than usual, when you get out of bed barely stretched before going directly to work. It's a way to maintain oneself, to keep fit. When we adopt a good routine, there is something healthier that settles in our daily lives, confirms Aurélie-Louis Alexandre, before adding: "From a mental point of view, morning Yoga also allows you to better start and live your day. We listen to his sensations and what is happening in our heads. It is a therapy of the soul and the body. Even if it's difficult sometimes, it always feels good. We take care of ourselves and we never regret it!'.

What morning yoga postures to wake up your body gently?

To start the day smoothly, no need to embark on complex and challenging yoga positions. 'One can do simple stretches or sun salutations repeated 5 times. The goal is to warm the body and relax the pains' advises the teacher, who recommends that we integrate two essential positions into our morning practice:

The dog upside down

This inverted posture involves placing the head lower than the heart, with the pelvis raised to the sky, while the hands push the ground away. "This is the most classic and accessible Vinyasa Yoga recovery posture, which helps to stretch the body up and down. It helps to relieve in particular the back and lumbar'. Hold 5 dog breaths upside down to feel the benefits.

The child's posture

Sitting on the heels with the big toes together, open the knee hip-width. Place the forehead on the ground, with the upper body between the thighs. "This is one of the most gentle and comforting postures in yoga. The upper body stretches forward. The arms are forward or along the body to drop the shoulders. This opening of the hips and flexions of the knees helps us to let go. We are not trying to engage the muscles. We close our eyes and drop everything.' For 10 breaths, this position stimulates the organs of the digestive system and relieves tension in the back.

What yoga postures give you energy in the morning?

For a more energizing awakening and to be in shape for the day, the idea is to practice a few sets of sun salutations. This dynamic sequence of yoga postures makes it possible to mobilize and soften the muscles and joints. By synchronizing movements and breathing, we also develop our attention and concentration. "I particularly recommend the 'B greeting' which circulates energy throughout the body. This sequence includes the postures of the mountain, the chair, the slit on the ground, the board, the Chaturanga, the dog head up, and the dog upside down. It awakens and stretches every part of the body, including the hips and shoulders. It also helps us to hold a good posture and tone at the level of the abdominal belt. After 5 repetitions, we can finish with the posture of the child' advises Aurélie Louis-Alexandre.

Finally, do not forget to breathe during practice! "Breathing is very important and makes all the difference. Before getting out of bed, sitting cross-section, start by taking 3 large breaths and exhalations to recreate space in the rib cage and abdomen. During practice, use fire breathing, also known as 'Ujayyi breath'. ' Inhale and exhale only through the nostrils. This creates warmth and tones the deep muscles of the belly," she adds.

To push this wellness ritual to its climax, why not end the practice with a meditation session? "There is already a meditative aspect to integrating these exercises into a daily routine. It's a new habit that we try to focus on every morning. At the end of all these efforts, one can lie down and close one's eyes to relax and be in the moment, which is a form of meditation. When you start, 3 minutes are enough to assimilate the practice and meditate.' Are we getting started tomorrow morning?