Energetic Mornings

8 Sept

We all want to begin our day feeling awake, positive, and calm. Yet, with busy schedules, finding time for ourselves can feel challenging. A mindful morning yoga practice can transform your day, helping you feel awake, focused, and fully alive. In just 20 minutes, you can release tension, boost your energy, and align your body and mind. Follow this easy-to-practice session, designed for people familiar with Yoga practice, to start every day feeling vibrant and centered.

Step 1 : Get ready with a mat , for a quick reference, you can view the images for the final posture.

Step 2 : You can play the audio for gentle guidance , while doing the practice. Start with observing your breath for few seconds.

Practice Sequence:

Stand on the mat with weight distributed on both legs, eyes looking down.

1.Tadasana (Mountain Pose) - 6 Times

Improves posture , Strengthens legs & core , Enhances balance & stability, Improves circulation, reduces strain in the back, hips, and legs from prolonged sitting.

Creates a sense of stability and calm, teaches mindfulness through awareness of alignment and breath. Builds confidence – encourages an open, upright posture associated with strength and clarity.

2.Uttanasana (Forward Bend) -6 Times

Releases tightness in the back, legs, and calves, Relieves tension in the neck & shoulders , Improves flexibility – especially in hamstrings, calves, hips, Stimulates digestion , improves blood flow to the brain.

Calms the mind – the gentle inversion reduces stress and anxiety, Soothes the nervous system – can help relieve mild irritability, supports mindfulness and a sense of grounding.

3.Vajrasana (Thunderbolt Pose)–6 Times

Improves digestion – sitting on the heels compresses the stomach and enhances blood flow, helping relieve acidity, gas, and constipation. Strengthens pelvic muscles , beneficial for women for overall reproductive health. Enhances blood circulation – especially in the lower abdomen and pelvic region. Calms the mind, Improves focus, Vajrasana can be done after meals, aids digestion and prevents bloating.

4.Cakravagasana (Cat-Cow) - 6 Times

Improves spinal flexibility & mobility , Strengthens and stretches the spine, Releases tension in shoulders & hips , the rhythmic movement stimulates kidneys, adrenal glands, and digestive organs.

Eases back pain – especially useful for mild lower back discomfort or tightness. Relieves stress & anxiety, Encourages mindfulness – awareness of breath and movement brings presence.

Used in yoga therapy for spinal health, especially for office workers and those with a sedentary routine. Beneficial for women’s health (pelvic circulation, menstrual comfort, postpartum recovery).

5. Shavasana (Short Relaxation) – 6 breaths

Deep relaxation for the body – releases muscular tension from head to toe, restores energy by allowing the nervous system to reset. Regulates heart rate & blood pressure – helps the body shift into a parasympathetic (rest-and-digest) state. Calms the mind , lowers cortisol levels, leaving you with a sense of ease. Enhances emotional balance .

6.Conscious Breathing - 6 breaths

Improves lung capacity & oxygenation, Regulates heart rate & blood pressure, Boosts immunity – by reducing stress and improving oxygen flow to tissues, Enhances digestion – deep diaphragmatic breathing gently massages abdominal organs, activates the parasympathetic “rest-and-digest” mode. Anchors attention in the present moment. Promotes relaxation – useful for insomnia and mental restlessness.

7.Dvipadapitham (Bridge Pose) -6 Times

Strengthens back & core muscles – tones the spine, buttocks, and thighs. Supports thyroid health – gentle pressure on the neck may help regulate metabolism.Relieves mild backache – strengthens spinal support muscles. Reduces stress & anxiety – the chest opening encourages deep breathing and emotional release.

8.Apanasana (Knee-to-Chest) - 6 Times

Improves digestion & relieves bloating/gas – gentle compression of the abdomen stimulates digestive organs. Stretches and relaxes the lumbar spine. Massages abdominal organs – supports elimination and bowel movement regularity.

9.Shavasana (Short Relaxation)–6 Breaths

10.Visualization in Shavasana- 6 Breaths

(Exhale gently and deeply to release anything that is not serving you (release negative emotions and relax with few normal breaths ) Focus is on exhale here to release … ( 3 Times)

Inhale gently and slowly and visualize the Universal energy flowing throughout your body and nourishing all the cells and tissues. ( Focus is on inhale here to receive divine energy. ( 3 Times)

11. Once you complete and ready to move on, gently turn to onside and sit up for pranayama. Sit comfortably with your spine erect and eyes closed.

11. Surya Bhedana

(Inhale through right nostril and exhale through left nostril ) – 6 Times

Energizes the body & mind, Improves digestion & metabolism, Increases heat in the body, improving blood flow. Helpful for people who feel cold easily. Sharpens concentration and prepares the mind for active tasks. Good practice before starting work, studies, or physical activity. Improves lung capacity and strengthens respiratory functions.

Step 4 : After the practice, sit with your eyes closed for few seconds, observing your body , breath and mind.

Step 5 : When you are ready, touch your heart offering gratitude for all your blessings and the beautiful day ahead .

Consistency and mindfulness – the keys to total well-being.

Thank you for your time and have a blessed day…