5 Yoga Postures That Will Transform Your Day

January 05, 2024

Discover how to start your day with more energy and a positive attitude

Learn about the physical and mental benefits of these basic yoga postures

If you want a healthier way to start your day, I invite you to continue reading.

It is increasingly common to hear more people talk about a lack of motivation or how difficult it is for some to get active in the morning. While going to the gym in the early morning isn't suitable for everyone, that's where yoga comes to the rescue. It is a natural and effective way to solve it without leaving home.

Yoga, with its centuries-old history, offers a wide range of proven physical and mental benefits, including improved flexibility, reduced stress, and increased mindfulness. When done in the morning, it helps wake you up, increases energy for the day, and helps set a more positive tone for the rest of your day.


Let's explore five super simple poses that you can incorporate into your morning routine to recharge your day.

What you will need: 

- A quiet and comfortable space where you can practice. 

- A yoga mat to place in positions where you will be sitting or lying down.

1.- Mountain Pose (Tadasana)

The Mountain Pose, also known as Tadasana, serves as an excellent foundational posture for your morning yoga routine.


- Stand with your feet together, toes touching, and heels slightly apart. 

- Keep your arms relaxed at your sides, with your palms facing forward. 

- Lengthen your spine, engage your core, and roll your shoulders back and down. 

- Focus your gaze ahead and take deep, slow breaths.


Among the benefits of practicing this posture are:

Improved posture: Mountain Pose helps to correct poor posture by aligning your spine and shoulders, promoting better overall alignment and reducing strain on your back and neck.

Increased mindfulness: This posture encourages mindfulness as it allows you to focus on your breath and the alignment of your body, helping you stay present in the moment and reduce stress.

2.- Uttanasana (Standing Forward Bend)

Uttanasana, the Standing Forward Bend, makes for an excellent sequel to Mountain Pose. It's a soothing and invigorating stretch that can help you feel more alert and prepared for the day ahead.


- Begin with Mountain Pose.  

- Inhale and raise your arms overhead.  

- Exhale and hinge at your hips, moving forward with a straight back. 

- Let your hands rest on the floor or grasp your ankles depending on your flexibility.  

- Relax your neck and breathe deeply while holding the position.


Benefits of this pose:

Stress Reduction: Uttanasana relieves stress and tension by encouraging relaxation and increasing blood flow to the brain, helping you feel calmer and more focused.

Digestive Support: This pose stimulates the abdominal organs, aiding digestion and detoxification and promoting a healthy gut. 

Improved Flexibility: Regular practice of Uttanasana can enhance flexibility in the hamstrings and lower back, reducing the risk of injury and promoting better mobility.

3) Downward Facing Dog (Adho Mukha Svanasana)

Downward Facing Dog is a dynamic posture that provides a full body stretch while simultaneously building strength. It's an excellent way to wake up your muscles and prepare for the day.

Here's how to do it:    

- Begin on your hands and knees in a tabletop position.  

- Tuck your toes under, lift your hips upward, and straighten your legs.  

- Press your palms into the ground and draw your shoulder blades down and back.  

- Keep your heels as close to the floor as possible while relaxing your head between your arms.


A few benefits of this pose are:

Increased strength: Downward Facing Dog strengthens the arms, shoulders, legs, and core muscles, which can improve overall body stability and support your yoga practice. 

Enhanced circulation: This pose enhances blood flow to the brain, increasing alertness and mental clarity, making it an excellent way to start your day. 

Relief from back pain: Regular practice can help alleviate mild back pain by stretching and strengthening the spine, reducing tension and discomfort.

4) Sukhasana (Easy Pose)

Sukhasana, also known as the Easy Pose, is a comfortable seated position that promotes mindfulness and tranquility. It's a beautiful way to calm your mind and set a positive intention for the day.


- Sit on the floor or your yoga mat with your legs crossed. 

- Place your hands on your knees, palms facing up. 

- Lengthen your spine, relax your shoulders, and close your eyes. 

- Focus on your breath, taking slow, deep breaths in and out.


Sukhasana helps calm your mind, reduce stress, promote an upright posture, lower the risk of back pain, and can even enhance your concentration when practiced regularly in the morning.

To deepen your Sukhasana practice, you can incorporate seated twists. Seated twists are a family of yoga postures that involve twisting the upper body while remaining seated. These twists can further enhance the flexibility of your spine, improve digestion, and release tension in the back and shoulders.

You can perform these twists in Sukhasana:

- Once seated in the pose, whether your legs are crossed or extended, place your right hand on your left knee and your left hand on the floor behind you. 

- Inhale to lengthen your spine, and exhale as you twist to the left, looking over your left shoulder. 

- Hold the twist for a few breaths, then repeat on the other side. 


Of course, as you work deeper on this pose, the benefits change: 

Spinal Mobility: Seated twists enhance the flexibility and mobility of the spine by gently stretching and realigning the vertebrae, reducing stiffness and promoting a healthier back. 

Digestive Health: Twists stimulate the abdominal organs, promoting improved digestion and detoxification. 

Stress Relief: These poses release tension in the back and shoulders, reducing stress and promoting relaxation.

5) Savasana (Corpse Pose)

Savasana, also known as Corpse Pose, is often the final posture in yoga practice and is essential for deep relaxation.


- Lie flat on your back with your legs extended and arms at your sides, palms facing up.  

- Close your eyes and relax your entire body.  

- Focus on your breath, allowing it to become slow and natural.  

- Stay in this position for several minutes, releasing any tension or stress.


Savasana might seem like a simple or even unremarkable pose, but its significance cannot be overstated. It promotes relaxation by releasing physical and mental tension, setting a peaceful tone for your day. It allows your body and mind to fully absorb the benefits of your new morning yoga routine.

If you're seeking to kickstart a wellness routine, incorporating these five essential morning yoga poses into your daily practice can have a profound impact on your overall well-being.

How long should I do each yoga pose?

You can begin with just a few minutes each morning and gradually increase the duration as you become more comfortable and confident in your practice.

Consistency is key; you'll experience enhanced physical and mental vitality with time.

By starting your day with these easy postures, you'll not only set a positive tone for your day but also cultivate a sense of balance, resilience, and mindfulness that can help you navigate the challenges of daily life with greater ease and clarity.

Embrace the transformative power of morning yoga and watch your everyday life flourish.


El mar me trajo hasta aquí. Denme un café y estoy lista para comenzar el día.


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