The best way to start the day is by doing morning yoga exercises. They give you energy, some mental relief, and help you deal with and get rid of all negative feelings, plus flexibility and full relaxation.
First position: (Cat-Cow)
Start by placing your hands and feet on the floor with your hands right under your shoulders and your knees under your hips.
Take a breath and arch your spine lifting your face and lower back up (cow position). Then exhale pressing your hands and knees down so your belly sinks and your spine rounds with your chin tucked toward your chest (cat position). Repeat five slow breaths or about one minute.
Focus on the movement
Close your eyes and try to make your moves more focused with each round. Feel your collarbones wide in cow pose and the back of your neck stretch in cat pose. The goal is to find smooth coordinated movement in the spine.
Second position: (Downward-Facing Dog)
Start in plank position and lift your hips up and back so your body forms an upside down "V". Push your heels toward the ground. Press your shoulders away from your ears, relax your neck, spread your fingers on the floor and press your palms down. Stay in this pose for five slow breaths.
Focus on the movement
Breathe out loudly through your nose to sync and deepen in the pose.
Third pose: (Side Bends)
Start standing with your feet apart and parallel, arms stretched over your head. Clasp your hands together. Inhale and bend to the left side at your waist. Hold your breath a few times, then come back to standing. Repeat on the other side. Do three rounds each side.
Focus on the movement
When you bend to the side, you’ll feel your body stretch along the side and your ribs separating from your waist.
Fourth pose: (Chair Pose)
Start standing with your feet together and arms by your sides. At the same time, raise your hands above your head with palms facing each other so your biceps are next to your ears. Bend your knees and lean as if sitting on a chair. Stay in this pose for five breaths.
Focus on the movement
Challenge yourself by staying in this pose a bit longer. You’ll find neck relief during deep breathing and feel energy flow from your fingertips.
Fifth pose: (Interlaced Forward Fold)
Start standing with your feet apart. Interlace your hands behind your back, keep your arms straight, then lift your fists slightly away from your body. Gaze up and spread your collarbones. Fold your torso over your legs, stretch your arms overhead, and relax down. Hold for three long breaths then release and come back up.
Focus on the movement
Let yourself feel the stretch and the pressure on your spine
Sixth pose: (Low Lunge Twist)
Start by lowering into a lunge position with your right foot forward between your hands and your left leg straight back. Then lift your right hand straight up toward the ceiling and twist your torso at the waist so you can look at it. Hold this pose for three breaths.
Focus on the movement
Twist your belly and upper back while keeping your legs and torso tight and lift your hand off the ground.
Pose seven: (Warrior)
Start with your feet about mat-width apart, right foot in front of your left with toes pointing straight ahead. Your left foot is behind, side of the foot parallel to the mat’s back (so the right heel is perpendicular to the middle of the left foot). Left toes face the mat’s left side. Arms at your sides, keep your left leg straight while deeply bending your right knee until your thigh is parallel to the mat. Then lift arms to shoulder level and look in the same direction as your front toes. Hold for three to five breaths.
Focus on the movement
Stretch evenly from your front and back fingertips, keeping shoulders parallel to hips.
Pose eight: (Wide Forward Fold)
Start by standing with your feet wider than shoulder width. Bend forward to bring your torso over your thighs, letting your head relax and shifting your weight to your calf and hamstring muscles. Hold this position for three to five breaths then return to standing.
Focus on the movement
This pose leads you to calm and peace. It energizes the body and increases blood flow to the brain.
Pose nine: (Fallen Triangle)
Start in plank position then bend your right knee towards your chest. Move your right foot outside your left hand so it's straight (left foot flat and outside edge of right foot on the ground). Raise your left hand up to the ceiling and twist your torso towards the leg stretched on the ground. Hold for five breaths then reverse to return to plank.
Focus on the movement
Lift your hips up so your gaze is towards your raised hand.
Pose ten: (Lizard Pose)
Start in a low lunge with your right foot outside your right hand and your left leg straight back. Keep your spine and torso straight, then slowly lower yourself onto your forearms. Hold this for 5 to 8 deep breaths, letting your hips relax with each exhale. Return to the low lunge then to plank position.
Focus on the movement
Put your back knee on the ground for an easier pose.
Eleventh pose: (Low Plank)
Start in a high plank with your elbows close to your sides. Bend your arms slightly and lower your whole body as you exhale until your biceps are parallel to the mat. When you start to inhale, move to the next pose.
Twelfth pose: (Up Dog)
Start in plank, then stretch the top of your foot on the ground keeping thighs and legs off the floor. Press your hands and straighten your arms to lift your upper body straight up. Hold for one breath, then go back to pose five (Interlaced Forward Fold) and repeat on the left side.
Thirteenth pose: (Airplane)
Start by lying face down with your legs straight and arms by your sides. Put your palms on the ground. Inhale, then lift your shoulders back and down, and raise your chest, arms, and legs to a comfortable height while keeping your neck straight. Exhale, then lower down with control. Repeat for five to eight breaths.
Focus on the movement
Try to touch the tips of your fingers behind your back to open your chest and heart.
Pose fourteen: (Bridge)
Start lying on your back with your arms at your sides, knees bent, and feet flat on the floor. Then lift your hips into the air, squeeze your shoulder blades together, and place your hands under your body on the mat. Hold this position for three to five breaths, then repeat three times.
Focus on the movement
Try bending your knees toward your toes and pull your heels strongly toward your thighs to make a longer bridge in your body.
Pose fifteen: (Happy Baby)
Start by lying on your back with your knees bent and feet flat on the ground, arms at your sides. Then bring your knees toward your chest so your ribs are between your legs with your knees bent and facing the ceiling. Next, slip your arms inside your legs and hold your left big toe with two fingers and the thumb of your left hand, and do the same on the right foot. Gently pull your knees toward the floor and hold this position for 5 to 8 breaths.
Focus on the movement
Enjoy this pose while you start slowing your heart rate and as you near the end of your workout.
Sixteenth pose: (Savasana)
Start by lying on your back with your knees bent and feet flat on the floor. Place your left hand on your heart and your right hand on your belly. Then stretch your legs and arms out on the ground and relax for 1 to 2 minutes.
Focus on the movement
Let your body and mind rest after your hard work
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