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30 energizing Hatha yoga postures to start the day off right

By Marie – on in Life
Are you unable to function without your morning coffee? These energizing Hatha yoga postures will help you start your day properly.

Too often our alarm clock rings and our only desire is to press snooze and resume our dreams where we left them. To make us want to get out of bed and start the day off on the right foot without having to rely on coffee, adopt this little morning routine that feels good. Around ten minutes are enough to perform this simple sequence of 30 energizing Hatha yoga postures ideal for a gentle awakening and a dynamic start to the day.


2 Tabletop

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In a fluid movement, raise your body calmly and stand on all fours. Take care to separate your feet and bring your knees closer together. Distribute your weight evenly over your four supports and keep your head straight, looking down.



4 Cow pose

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Always in a fluid movement, perform the reverse movement of the previous posture. Raise your head and chest to the sky, bending your back in an incurvated way. Look up, taking care not to tighten up and lift your shoulders.







10 Mini backbend

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Yoga helps me to stay in focus =) You can do it everywhere! When my mind wants to be anywhere else but on my yoga mat, I try to bring my awareness to my breath. This can range from simply challenging yourself to maintain a steady rhythm through sun salutations, counting the breaths to get comfortable in a particular pose, or trying to observe which part of the breath cultivates the most power or freedom in your movements. When you focus on the breath alone, it can bring your attention to what’s driving the practice on your mat, and not on the mat next to you where the yogi is huffing and puffing like a strangled animal. This practice helps you later in your "real life" to not look to other "yogis who is huffing and puffing like a strangled animal" through your life. #yoga #yogawoman #yogapose @yalaclothing #yogaeverywhere #yogagoals #hamburgmodel #modeling #wednesdaymotivation #yogamodel #yogainspiration #berg #hamburg #hafen #mountainpose #flexible #flexiblespine #stayfocused #yogini #yogaphotography #yogafitness #yogisofig #asanas #yogafit #yogachallenge #yogisofinstagram #yogi @puma @pumawoman @pumasportstyle #pumaoutfit #foreverfaster #sportoutfit @freddywear #yogalife @iamannamirani www.annamirani.com

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Return to the centre and make sure your feet are firmly anchored to the ground. Keeping your stomach muscles well activated and head straight, open your chest to the sky without pushing your hips forward. Be careful to respect your limits and not to bend your back too much.


11 Plank

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Then lean forward and get in plank position. Observe your shoulders and make sure not to tighten them, do not drop your hips to the ground or lift them too high.


12 Low cobra

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Lie on your stomach and place your hands on either side of your rib cage. Keep your elbows tight and lift your chest slightly up. Keep your head straight and look down.



14 Low lunge

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Place one leg in front of the other to take the position of a front lunge. Be sure to form a 90-degree angle with the bent leg and keep the back leg strong and straight. Keep your hands on the ground on either side of your front foot or, if you can, raise your arms up. Repeat with the other leg.


15 Warrior II

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Place the heel of the rear leg on the floor perpendicular to the front foot. Keep the back leg straight and strong and the front leg at a 90-degree angle. Raise your torso up if your hands are on the ground or simply lower your arms if your hands are raised to the sky. Then open your torso and stretch your arms to form a horizontal line. Repeat on both legs.




18 Side plank

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Return to the ground and get into the side plank position. Be careful not to drop your hips to the ground. Repeat on both sides and remember to breathe.


19 Chaturanga

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Get back into a normal plank position, but this time keep your elbows close to your body and bend them at 90 degrees. Keep your body straight, your abdominals engaged and your eyes facing the ground.


20 Upward facing dog

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Place the top of your feet on the ground and push into your hands to extend your elbows and raise your chest to the sky. Stay off the ground and try not to put your hips on the floor.


21 Chair pose

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After upward facing dog, get back on your feet and get into the chair pose. Extend your arms up to shoulder width. Be careful to keep a reasonable angle, do not lean the torso too much forward and look forward.



23 Tree pose

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Still breathing deeply and in a clear and fluid movement, assume the tree pose. If it is too difficult to put your foot inside your thigh, place it at calf level. Repeat on both sides.


24 Horse pose

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Then spread your legs and open your knees to a 90-degree angle on both sides. Put your hands on them or place them in the air by bending your elbows up, also at 90 degrees.




27 Seated forward fold

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Por que eu amo yoga? . Tem gente que gosta de correr, tem gente que gosta de lutar, tem gente que gosta de ficar em casa no sofa! Tá tudo certo! Não tem problema nenhum 😁 . Ainda bem que as pessoas são diferentes, o que faz ter espaço pra todo mundo nesse mundo. E é justamente as diferenças que criam as possibilidades! . Tem muita gente que fala que quando vc transforma o hobbie em profissão, ele deixa de ser um hobbie…. pra mim foi o contrário, transformei minha paixão em trabalho e nunca mais "precisei trabalhar". . Então se vc quer mudar, tentar algo novo, tente…. e se der errado, tente de outra forma… o que não dá é passar pela vida todo dia simplesmente sobrevivendo. . Trace sua meta, claro, uma meta alcançável, corra atrás, batalhe, não desista… as coisas não acontecem pra quem fica parado esperando a vida passar. . #yoga #hatha #hathayoga #asana #paschimottanasana anasana #gratidao #yogagirl #yogateacher #amoyoga #yogafit #yogapic #yogalove #vemcomigo #fitnessgoals #fitness #happiness #happinesshappens #yogainspirations #dobem #saude #geracaosaude #health #vida #vidasaudavel

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Sit with your legs forward. Without bending them, carry your torso as far forward as possible. Place your torso on your legs if possible. Otherwise, put your hands on your shins and pay attention to your breathing.


28 Boat pose

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Then lean back so you can balance on your buttocks. Raise your legs straight or bend them 90 degrees for an easier variant. Place your outstretched arms on either side of your legs.


29 Seated twist

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Return to a seated position and bend one leg over the other. Then twist with your upper body, bringing your chest to the side of the bent leg. Place the opposite elbow on the same leg. Repeat on both sides.


30 Easy pose

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No dejes que las personas que hacen poco por ti controlen gran parte de tu mente. Medita. Es la medicina del presente. Siéntate y escucha lo que ocurre. Tu mente esta agitada? sigue ahí y deja de aferrarte a tus pensamientos. La mente es muy poderosa y no le damos descanso. Intenta sentarte y observar tus pensamientos pero no te detengas en ellos. Aprende el arte de desapegarte, de desidentificarte de ellos, de dejar de arreglar el mundo, de juzgarte, de juzgar a los demás STOP!! Tu mente también necesita descansar. . . . Yo tengo que recordarmelo cada día para no entrar en bucle con muchas cosas, hay que saber resetear y vivir hoy, agradeciendo todo lo que tienes, dejando de arrastrar problemas y gente que nos ocupa demasiado la mente sin aportar nada a cambio. Medita 🧘🏼‍♀️ . . . Nuestra profe de @theclassyoga @candidavivalda ha lanzado una app de meditación genial gratuita que te puede ayudar mucho en tus inicios, con solo 10 min al día, descárgatela @appbambu 😊😘✨ y en septiembre seguimos con clase de meditación todos los lunes a las 18h!! Feliz día!! . . . #meditacion #meditacionmadrid #secomotuquieras #yogamadrid #yogainthecity

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Cross your legs, put your hands on your knees, keep your torso straight, shoulders back and relax your whole body, you’re done!

 

This sequence may seem complicated at first, but with a little practice, it will become easy to reproduce. It will quickly become part of your morning routine to start the day off on the right foot.


Cover photo credit: _3yoga/Instagram


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Marie

Graduating with a degree in Professional Writing and a grandmother on her downtime despite being in her twenties, Marie loves her mornings accompanied by crossword puzzles. Early bird, she maintains a close relationship with her running shoes. This said, her colleagues always await the fateful day when she arrives to work dressed in a cycling kit.