5 Simple Morning Yoga Asanas For Complete Body Stretch

Surya Namaskar

Yoga can be an energetic way to start the day. Morning is that serene part of the day when you can be on your own, gather some peace of mind without much disturbance, and enjoy the natural calmness with some great Yoga poses. It will kick start your day with amazing positive energy and your body will also get the much needed flexibility. So, here are 5 simple morning Yoga Asanas with which you can stretch your body first thing in the morning:

1. Surya Namaskar (Sun Salutation)

Surya Namaskar

Photo by Michael Pravin, CC BY 2.0

If you are tied up with less time to work out in the mornings, this is the perfect Yoga to perform for a complete body stretch along with breathing control. Surya Namaskar consists of a series of 12 postures to be carried out in a sequence. Starting with the prayer pose standing on a mat, take both hands up so as to stretch your whole body from heels to fingers and breathe in. Now exhale and bend down from your waist and touch the floor. Next, push your right leg back and look up while breathing in. Taking the left leg back, bring your body in a straight line. Exhale and rest your knees on the floor, take your hips back, slide forwards so that your chest and chin are on the floor. Now in a reverse sequence, raise your chest up, lift the hips and low back up to make an inverted V. Breathe in, bring the right foot forward between both the palms. Breathing out, bring the left foot forward. Now, roll the spine up and take hands upwards slightly bending backwards. Lastly, bring the arms down and relax in a straight position.

2. Malasana (Garland Pose)


Photo by (cropped) AmyCC BY-ND 2.0

This position was easy for us as children, but till we reach adulthood our joints and muscles tighten with stress and most of us are unable to squat fully. This Hip opening pose starts with standing on a mat with feet apart. Now, bend the knees and take a squatting position. Try keeping the feet parallel to each other. Take your arms inside your knees and take the prayer position with your palms. Stay in this pose for 5 breaths and don’t forget to keep your spine straight. Now, slowly get up to the starting position. This Asana is extremely useful for people who have to spend long hours sitting on a chair while working.

3. Bhujangasana (Cobra Pose)


Photo by Kennguru, CC BY 3.0

Searching for a way to mobilize your stiff back after the night’s slumber? Try imitating the serpent’s pose by doing this excellent Yoga posture which not only makes your spine healthy but also strengthens and tones up your arms and abdomen. Lie down on your tummy on a mat with your toes flat on the floor. Keep your legs close together. Place your hands on the floor below your shoulder joints. Anchor your pelvis to the floor, take a deep breath in and lift your chest with a light pressure on your arms and hands. Keep your shoulders away from your ears by looking up. Get aware of your breathing as you slowly straighten your arms by arching your back according to your comfort. Now gently come back to the floor by breathing out.

4. Ardha Matsyendrasana (Half A Spinal Twist)

Ardha Matsyendrasana

Photo by Amy, CC BY-ND 2.0

This posture can be easily adopted in our morning workout routine because of its simple technique and healthy advantages. It stretches the spine, thus increasing its flexibility. It also makes the chest and hip joints more elastic. The Asana starts with a sitting pose, with the back erect and legs stretched ahead of you in a straight position. Now fold your left knee as if for a cross-leg position. Next, fold the right knee and place the right foot close to the left knee. Lift the right knee over the left one. Take your right hand behind your back. Now stretch your left hand till it reaches the right ankle. Twist your spine and look across your right shoulder backwards. Stay there for 5 breaths and return to the starting position.

5. Ananda Balasana (Happy Baby Pose)

This is a good pose to ease your back and stretch your thigh muscles (hsamstrings). Lie on your back. Bend the knees to the chest. Open the knees outwards so that they are directed towards your armpits. Keep the shins perpendicular to the floor. Flex the feet and hold them as knees are held towards the floor. You will identify the position as being similar to that of an infant who tries to suck both toes while lying.

A regular morning Yoga routine is sure to turn your groggy mornings into a more pleasant, relaxed and focussed experience. Stretch out your stiff and aching joints with these simple Yoga Asanas to move on to a full speed day ahead with amazing mobility and agility.