Is jogging early in the morning too hard for you? I must admit that I am definitely not a morning person and I won’t get out of my bed unless I have a good reason to.
And jogging at 6 am?
Not a chance!
What I can do is some gentle yoga. If you are like me who don’t enjoy lifting weights or running miles in the morning, then this 10-minute morning yoga routine for beginners is for you.
Yoga can really transform your life, I know it has changed mine.
I started yoga 2 years back because I wanted to lose weight and yoga seemed perfect for me.
It doesn’t feel mundane nor an exercise really!
Your reason may be different from mine, still, yoga can be a huge asset and the best part is anyone can do it.
For example, Tushar (another half of Easy Pepper) was literally one of the least flexible people on this planet but he wanted some help with his stress from work.
Like every other beginner, he too was scared and had a lot of myths in his mind.
Many people think yoga is gymnastics and they have to twist their bodies to reap all the benefits but it’s not true.
You can do this, you got this!
Yoga has nothing to do with flexibility, yes flexibility can definitely help but yoga is more about breathing and the harmony between your brain and body.
So, let’s take a look at a few benefits of morning yoga routine before moving to the workout plan.
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If you are a coffee or a tea drinker and take it as an energy booster in the morning, you can safely swap that with this morning yoga routine.
In fact, it has been scientifically proven that people who perform any kind of physical activity in the morning make healthy choices all through the day and their energy levels are an all-time high.
So, no more drowsiness and a dull day.
For example, it helped me to stay motivated to lose weight, you can not expect a tired mind to help you with binge eating.
Start your day with a dose of energy!
As I said before, Tushar was under a lot of stress. He had a constant headache throughout the day and it is not healthy.
We all have some degree of stress in our lives, it may not be huge but it can never be zero.
When your Cortisol levels aka stress hormones increase, it is almost impossible to lose weight, focus and be productive.
In short, you will be a nagging person all day long. Stress in itself is not a huge problem but when it stays for longer periods of time and you don’t know how to manage it, it can result in many chronic diseases.
Just a few minutes of morning yoga routine can help!
Doesn’t matter if your focus is to lose weight or not, you and I and everybody wants a toned body. But what you hate is going to the gym.
When people look at yoga poses, they don’t realize how much strain is on your muscles, it is partly the reason why yoga for weight loss is gaining popularity.
When your muscles are under a lot of stress, they need to recover. In the process of recovering, a lot of energy is used aka calories burned.
It is essentially what happens with all kinds of physical activities.
So, next time when you hear “Burn fat with Yoga without a sweat”, you better believe it.
If you are in your teens or 20s, metabolism is not going to be a huge problem for you. But after the 30s, our metabolism drops 5% after every 10 years.
That’s why it becomes so much hard to lose weight after the 30s and especially after 40s.
Fast metabolism can help a lot if you are trying to lose weight as well.
If you are under 30, you better start working on your metabolism now, it would a lot easier, just 10 minutes every day.
“I should clean my room”, “I’ll make my bed every morning”, I will start yoga from Monday”.
We all have been there and I am sure now you realize that it is not easy to build a new habit and stick with it.
After getting feedback from so many people, I have learned that most people try to accomplish a lot of things on the very first day.
Don’t do that.
If you want to beat procrastination for good, start slow and focus on consistency.
Things like 10-minute morning yoga routine for beginners or waking up at the same time, start doing these little things and you will notice how everything around you starts to change.
Wake up at the same time and do this 10-minute yoga workout for beginners for a week and you will realize you just need systematic steps.
So, let’s start without 10-minute Morning Yoga Routine for Beginners.
The first pose on our list of Morning yoga routine for Beginners is the Wide-Legged Forward Bend.
Place your feet three to four feet wide apart and inhale. On an exhale, bend down from the hips and lower your head towards the floor.
If you are a complete beginner, place your hands on your hips, otherwise, your position would look like the image above.
When you feel you are comfortable with this pose, you can modify it a little bit for a deeper stretch.
Clasp your hand behind your back, press your palms together and lift away from your back as you bend forward.
Hold the pose for 30 seconds.
One of the most important yoga poses for balance. Among many benefits of Tree Pose beside improving your balance and coordination, it also teaches the benefits of a meditative state of mind.
And as you know yoga is all about calming your mind, Tree Pose is perfect for your morning yoga routine to kick off the day with loads of energy and a calm mind.
Place your feet hip-width apart firmly on the yoga mat.
Place your left foot on your right thigh and stay in the position until you find your balance. Look straight ahead, it will help you with the balance.
When you have found your balance, stretch your arms overhead.
If you find it difficult to balance your body, you can place your foot on the shin as well, just make sure you never place your foot on your knee.
You can seriously injure your knee that way.
Hold the pose for 30 seconds and repeat it for the other side.
Downward Facing Dog Pose is the most important pose on our list of Morning yoga routine for beginners as many other advanced poses are performed in a sequence after it.
Come on all fours and walk your feet backward such that your body is in an “inverted V” position.
Keep your back straight and your heels should be firmly planted on the ground.
If you are just starting out, placing your heels on to the ground can be a challenge. You can start pedaling, which means bring one foot on the toes at a time while the other is flat on the ground.
Many Yogis and popular yoga platforms like Active suggests that Downward Facing Dog Pose should be performed every day as it helps to strengthen your arms, legs, and chest, brings awareness to your breathing, elongates the spine, helps with anxiety, helps with headaches, etc.
Low Lunge Pose is a very good pose to open up your hips, back and hamstring plus it is a beginner friendly yoga pose.
Place your right foot in front of your body such that your right thigh is parallel to the ground. Your right knee should be as close as possible to 90 degrees to the ground.
Gently place your left knee on the ground. As you pull your rib cage out, place your hands on the front knee.
Hold the pose for 30 seconds. Repeat for the other side or transition into the Warrior Pose (below)
As CnyHealingArts suggests Low Lunge Pose can help you to release tension in your hips, stretches your hamstrings, quads, and groin, strengthens your knees and helps build mental focus.
Warrior Pose is part of a vinyasa, which means a sequence which will teach you how to transition into another pose effortlessly.
According to DoYouYoga, benefits of Warrior Pose are: Helps in building core muscles, teaching body awareness and increasing the body-mind connection, facilitating the internal rotation of the leg, etc
Believe it or not, it has been said that this pose also helps in developing courage. To be honest, I am still struggling to see the courage part, nevertheless, there are so many benefits that warrior pose can’t be ignored in your Morning Yoga Routine.
Continue from the Low Lunge Pose and keep your front thigh(right) parallel to the ground. Depending on your flexibility, it may not be possible at this moment but try to keep it as close as parallel to the ground.
Then looking at your navel, curling your tailbone underneath and rolling up through your back body, stretch your arms over your head. It should be a fluid motion and look straight ahead.
Hold the pose for 30 seconds. Repeat for the other side
The last pose on our list of 10-minute Morning Yoga Routine for beginners is the Child Pose. Child Pose is considered as the resting pose, so if at any point you feel that you need to take rest between the workout, Child Pose can help.
Kneel down on the yoga mat with your feet as wide as your hips and keep your back straight. Lower your upper body such that your chest is on your thighs and forehead on the ground.
If you are unable to touch your forehead on the ground, place a pillow under your forehead. Stretch your arms out, palms face down on the floor.
Relax and let go.
Hold the pose for 30 seconds or as long as you want to.
There you have it, the complete list of Morning Yoga Routine for Beginners.
But, if your main aim with Yoga is to Lose Weight, you should definitely check out Yoga Burn For Women.
If you are really serious about losing weight with yoga and don’t want to shell out 200$ on a personal trainer, then I highly recommend Yoga Burn For Women.
I myself checked it out and it’s safe to say the whole 12-week Course is very good. Although the course says it’s appropriate for every user, in my personal opinion, it’s good for beginners and intermediate but not for advanced yogis.
You are here that means you are about to start yoga or a beginner, then it’s perfect for you.
Zoe Bray-Cotton is a certified Yogi with over 10 years of experience who will walk you through each and every yoga pose in great detail. But what I really liked was her strategy called “Dynamic Sequencing”.
Dynamic Sequencing is a Step by Step Sequence of steps for the right amount of time, to challenge you but without pushing the limits. Although, you will not go into the sequences the very first week as Yoga Burn is divided into three phases:
The best part is you will practice yoga in the comfort of your own home, so it’s entirely on you how quickly you want to move ahead. So, it doesn’t matter what your age is or your current skills.
Because as I mentioned before Yoga Burn is especially for the Beginners and Intermediate Yogis from all walks of life.
Plus, being a student myself, You can get an offer of 4 bonuses. I don’t think you’ll be asking for a refund but Zoey offers a 60-Day money back guarantee, so it’s totally risk-free.
I loved the programme and being a member myself, I am certain that you will like the Course as well.
Check out Yoga Burn For Women
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