Do your mornings oscillate between a weekend slump and a weekday rush, making them feel slow or hazy? Mornings may occasionally seem completely erratic and unpredictable, whether it's the mad dash on weekdays to get to work or the leisurely doomscrolling in bed until noon on weekends. However, establishing a routine might help you feel more centered and energized for what lies ahead. A simple and mindful morning routine can help you start the day with calm energy. Yoga is excellent for promoting a calm and centered mindset at the start of the day.

Saurabh Bothra, a Certified Yoga Expert and the Co-founder and CEO of Habuild, told an Lifestyle magazine how incorporating a few easy asanas into your morning routine may help you prepare for the day and add structure to it.

He stated, "Beginning our day on the right note can greatly impact your energy, mood, and concentration. Yoga has helped people sustain physical health, mental clarity, and spiritual equilibrium for centuries. You can begin with some simple asanas 3 to 4 times a week for the first month.

Saurabh Bothra provided us with a comprehensive overview of a straightforward but effective morning routine that uses yoga poses. He also discussed the advantages of each.

The guide is as follows:

Start with a soft warm-up

It's crucial to warm up before yoga since it helps prevent injuries, enhances flexibility, and raises blood flow.

• To loosen stiffness and open the shoulder joints, extend your arms to the sides and make large shoulder circles ten times forward and ten times backward.
• Wrist rotations are also important, as are wrists in most postures. To relieve strain and loosen the joints, extend your arms forward or to the side, make fists, and twist your wrists ten times in each direction.
• Do gentle stretches. To loosen the neck, tilt your head from side to side. For a gentle side bend, raise one arm overhead, then reach down to touch your toes and stretch your legs.
• Finally, gently tug to open the chest by clasping your hands behind your back. You'll be more energized, in sync, and prepared to start your practice.

1. Surya Namaskar (Sun Salutation)

Benefits: Surya Namaskar is a potent 12-step sequence that provides a full-body workout and a fantastic way to start the day. It increases stamina, builds strength, and improves flexibility, all without the use of equipment.

• Start by standing upright with your feet together and your hands in a prayer stance.
• Inhale as you lift your arms and slightly curve your back to open your chest.
• Exhale and bend forward to touch your toes, extending your spine and legs.
• Then, take one leg back into a lunge, transition into a strong plank, and lower your body carefully.
• Inhale into a soft backbend, then exhale and raise your hips into the invigorating downward dog.
• Again, step the leg forward, bend forward, raise your arms above your head, and pray.
• To finish one round, repeat the same flow with the other leg. This sequence energizes the body, activates important muscles, and prepares you for the day with a sense of clarity and refreshment.

2. Wall Sit

Advantages: This straightforward stance helps develop your calves, glutes, and thighs.

• Stand with your back pressed firmly against a wall.
• Then, as though you're sitting on an invisible chair, slide down into a seated posture until your knees are at a 90-degree angle.
• Maintain this stance for at least 30 to 60 seconds.
• You may also engage your core more by placing a yoga block between your knees or lifting your arms. This position also enhances muscular endurance.

3. Marjariasana (Cat-Cow Pose)

Benefits: This yoga posture significantly enhances spinal flexibility and alleviates back stiffness. Marjariasana is particularly advantageous for people with the full-time desk jobs or who sit for long periods during the day..

• Begin by kneeling down on your hands and knees.
• In cow pose, lift your head and curve your spine while inhaling. Begin with the cat posture after this.
• You should inhale deeply while pulling your abdomen in.
• Like a cat, gradually lower your head and pelvis while creating an arch with your spine.
• To get the maximum advantages, repeat this flow 10 to 15 times.

4. Setu Bandhasana (Bridge Pose)

Advantages: Setu Bandhasana helps to strengthen the legs, hamstrings, glutes, and back.

• Lie on your back to begin. Hip-width apart, bend your knees and set your feet flat on the floor.
• Maintain your arms at your sides. Gently raise your hips as you breathe in.
• You may intertwine your fingers beneath your back and slowly raise your chest a bit more if you feel at ease.
• Breathe normally while holding this posture for 20 to 30 seconds.
• Then, gently bring your hips back to the ground and relax.

5. Uttanpadasana (Raised Leg Pose)

Benefits: This gentle but powerful yogasana focuses on the abdominal muscles, strengthening the core and toning the lower body, particularly the hips, thighs, and legs. This posture is great for people with weak core muscles or inactive lifestyles because it improves stamina, strengthens the back, aids digestion, and enhances posture. With regular practice, it accomplishes all of these things.

• Start by lying flat on your back with your legs straight, arms at your sides palms down.
• Relax your body and keep your feet together.
• As you breathe in, gradually raise both legs to a 30–60 degree angle while maintaining their straightness and liveliness.
• Exhale and softly bring your legs back to the floor after holding for a few seconds while breathing steadily.
• With control, repeat 3 to 5 times.
• To prevent strain on your neck or lower back, position your hands under your hips for extra support.

6. Finish with Shavasana (Corpse Pose)

Advantages: This position enables your body to fully experience the session's advantages. It promotes recovery, calms your mind, and lowers stress.

• Conclude your yoga practice with the soothing Shavasana. Lie flat on your back with your arms and legs loose.
• For 5 to 10 minutes, close your eyes and breathe normally.

Saurabh also offered some tips for enhancing the comfort of your yoga practice. He went on to say, "A well-cushioned yoga mat can also help reduce strain on the body. To make your sessions more comfortable and safe, consider utilizing supportive props like yoga blocks, cushions, or rolled towels, particularly under your knees, elbows, or lower back."