Hello my friends welcome back to Health Sastra today I am telling about a perfect morning stretching routine for all age’s people. My friend starting your day with a morning stretching routine can be a one of the most beneficial habit for your mind and body. Stretching not only improve your flexibility it also boost your energy level and help to be more productive. Read this article till the end because we designed to improve your energy and flexibility.
Importance of Morning Stretching Routine
After wake up follow a morning stretching routine can work like wake up call for your joints and muscles. After hours of sleep your body needs a morning light morning workout for stay active. Morning stretching helps to improve your blood circulation, increase blood flow in brain that helps you to improve your focus and stretching also help to loose your tight muscle work properly.
Regular stretching practices can improve your posture and burn extra bodyfat. Morning stretching also help to reduce risk of muscle injury, stress management and feel relaxed all day.
The Ultimate Morning Stretching Routine for Energy and Flexibility
We designed this routine both gentle and effective, making it suitable for all fitness label. It takes approximately 10 to 20 minutes.
1. Cat-Cow Pose
Strat your stretching routine with Cat-Cow pose, it is a easy warm up that improve the flexibility of your spine, back, neck.
How to do
- Begin on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and your knees under your hips.
- Inhale as you arch your back, dropping your belly towards the mat while lifting your head and tailbone (Cow Pose).
- Exhale as you round your spine, tucking your chin to your chest and drawing your belly towards your spine (Cat Pose).
- Repeat this motion for 1-2 minutes, moving with your breath.
2. Child Pose
Child pose very effective for stretching your back, hips and thighs, it’s a good way to release your tension and improve flexibility.
How to do
- From the tabletop position, bring your big toes together and widen your knees as far apart as is comfortable.
- Sit back onto your heels, then extend your arms forward, lowering your torso towards the ground.
- Rest your forehead on the mat and take deep breaths, holding the pose for 1-2 minutes.
3. Downward-Facing Dog
Downward-Facing Dog is a classical yoga that helps to stretching your full body, specially hamstring and shoulders. This Yoga pose also help to calm your mind.
How to do
- From Child’s Pose, lift your hips towards the ceiling, straightening your legs as much as possible.
- Press your hands firmly into the mat, keeping your fingers spread wide.
- Keep your head between your arms, ears aligned with your upper arms.
- Hold the pose for 1-2 minutes, breathing deeply.
4. Standing Forward Bend
Standing Forward Bend is best for stretching claves and lower back. This pose also help you to reduce stress and improve overall flexibility.
How to do
- Stand with your feet hip-width apart and arms by your sides.
- Inhale as you lift your arms overhead, then exhale as you hinge at the hips, folding forward.
- Allow your hands to rest on the floor, your shins, or wherever is comfortable.
- Hold the pose for 1-2 minutes, breathing deeply.
5. Cobra Pose
Cobra pose stretch your shoulder, chest and abdomen areas. This pose is great way to stretch your front of the body and improve your spine flexibility.
How to do
- Lie face down on your mat with your legs extended and the tops of your feet pressing into the mat.
- Place your hands under your shoulders, elbows close to your body.
- Inhale as you press into your hands, lifting your chest off the mat.
- Keep your elbows slightly bent and shoulders away from your ears.
- Hold the pose for 30 seconds to 1 minute, breathing deeply.
6. Butterfly Stretch
Butterfly stretch is a deep stretching exercise for inner thighs, it also help to increase blood circulation in lower body area and improve digestion.
How to do
- Sit on the floor keep your back straight, bend your knees and bring your feet together.
- Allow your knees to fall outside.
- Using your hand hold your feet and slowly press your knees to ground direction.
- Keep your spine straight and open your chest.
- Hold the pose for 1 to 2 minutes.
7. Corpse Pose
End your stretching routine with corpse pose it is the final stretching exercise for relaxation.
How to do
- First lie flat on your back and legs expanded and arms by your sides, palm facing upside.
- Allow your body to fully relax now close your eyes and focus on your breath.
- Do this pose for 5 to 7 minutes.
Conclusion
Doing a morning stretching routine is a powerful way to enhance your energy and flexibility. Morning stretching routine helps you to start your day with a positive vibe. If you are beginner this routine also helpful for you, these stretches can help you to more flexible. So roll out your yoga mat, take a deep breath and start your fitness journey with this morning stretching routine.