Morning Yoga for Beginners
Healthy Living

Morning Yoga for Beginners |Full Guide

While searching for the definition of yoga, you’re likely to get a myriad of answers. For some, it’s a spiritual practice. For others, it’s a way to feel good in their bodies. And for some, it’s a way of life. But practicing yoga provides the inspiration and gear to create good habits like non-attachment, self-inquiry and discipline.

Yoga derives from the Sanskrit word ‘Yuj’ which means clarity, peace and happiness internally. It’s a pathway to live a healthy and fulfilling life. If you are looking to start your day with some yoga practice. Then here we will guide you all about morning yoga for beginners- workout, benefits, side effects and much more.

What is Yoga?

If you thought that yoga is all about bending and twisting your body then you ought to rethink it. Because yoga is much more than it is. Simply it’s a way to care for your body, breath and mind. Yoga is a 5000-year-old Indian body of knowledge used to unite or integrate the body with the mind and breath through various breathing exercises, meditation and yoga pose (asanas).

Even 10 minutes of morning yoga practice is great for beginners and advanced yogis alike to make all the difference. If you are a morning person, it will be easy to start the yoga practice routine for you.

Morning Yoga Workouts

Basic morning yoga poses for beginners that are easy and effective for all. Let’s start yoga practice by following these instructions.

Child’s Pose

Child’s Pose Yoga

  1. Start with your knees apart at a mat-width distance and touch your big pose, big toes touching.
  2. Now, crawl your hands forward and rest your forehead on the mat.
  3. Then, slightly bend your elbows and your hips down to your heels and relax your shoulders away from your ears. Stay in the same position for 5 breaths.

Side Stretch

Side Stretch

  1. Sit down and cross your ankles and place your hands on your knees.
  2. Now inhale and slightly lift your arms overhead while exhaling. Place your right-hand finger on the floor and take a side bend on your right side.
  3. Move your left shoulder back, broaden through your collar, and lose the shoulders away from your ears.
  4. Now keep your left arm straight and touch your left palm facing down to the floor.
  5. Stay in the same position for 3 breaths and repeat on the opposite side.

Extended Cat-Cow Pose

Extended Cat-Cow Pose

  1. Start with your knees and hands and spread your fingers wide under your shoulder and knee under your hips on the mat.
  2. Now lift your right leg to the back and flex your toes pointing out to the floor. Lift your left hand and shift your weight to the right palm.
  3. Straight your arm and reach forward to the front of the room.
  4. While inhaling, lengthen your leg back and your arm forward. While exhaling, bend your knee and elbow and try to get their touch. Repeat the same 3 times from each side.

Downward Facing Dog

Downward Facing Dog Yoga

  1. Stand on the mat and with the help of hands and knees keep your hand forward and spread your fingers wide on the mat.
  2. Lift your knee and hip and lengthen your spine.
  3. Now bend your knees freely and keep your heels off the floor. Stay in the same position for 5 breaths.

Three-Legged Dog

Three-Legged Dog Yoga

  1. From the Downward Dog position, inhale to lift your left foot off the mat and extend your leg up and back to come into Three-Legged Dog. Lift through your leg as much as possible. But remember to do it without causing your hips to become uneven.
  2. Square your hips and flex your foot so that your toes point out the floor. Repeat the same

Sun Salutation

Sun Salutation

This is a modified version of Sun Salutation.  You can freely follow this or change the variations as you like. Follow these instructions and go in-depth on the sequence and variations.

  1. Start with a ragdoll position, bend your knees and slowly round your body and then stand tall in a mountain pose.
  2. Now, inhale and lift arms upward and exhale forward to swan dive. However, you can bend your knees but remember to keep your belly button inward and core engaged.
  3. Then, inhale the halfway lift and look forward. Place your fingertips on the ground or on your shins. Lift your chin away from your chest and lengthen your spine.
  4. Further, exhale and bend your knees, palm flat and step back into a Plank pose. In the Plank pose, your hands should underneath your shoulders. Keep your core engaged and legs strong.
  5. Now, inhale in plank position and exhale by lowering your chest, chin and knees to the ground. Remember to keep your elbows hugging at the sides of your body.
  6. Then inhale into the Cobra pose and keep your shoulders away from the ears. Slightly bent your elbows and your heart open.
  7. Now, exhale into Downward Facing Dog position.
  8. Further, bend your knees, and look forward. Now, inhale to lift up onto your tiptoes. while exhaling, step or jump to the top of your mat.
  9. Now you need to inhale to half-lift and exhale for a forward fold.
  10. Then, inhale to rise up and stand. At last, exhale to bring your hands to the heart center.

You can take one or 3 rounds of a Sun Salutation. According to time availability.


Health Benefits of Yoga

Yogis practice yoga early in the morning and then start their day. However, people can attend classes all times a day according to their different schedules. Yoga has various benefits especially when you start your day without eating but some breathing exercises and yoga asanas. It will be more beneficial if you follow some diet such as a paleo diet or any other diet.

When you practice yoga in the morning, you:

  • Start with a healthy routine that becomes part of your lifestyle.
  • Able to regulate your sleep patterns and sleeping issues.
  • It helps in boosting your metabolism
  • Increase your focus and concentration.
  • You may become more mindful throughout the day with regular practice of yoga
  • It strengthens your muscles
  • Reduce stress and anger.
  • Strong your immune system
  • Keeps you fit and healthy
  • FAQ

Are There Any Side Effects of Yoga?

It does not have any side effects. However, there are some exceptions. According to research 58 respondents, i.e. 1.9% of the total number of respondents only reported that they have the side effect of yoga. The three common side effects that were reported were:

(i) Soreness and pains

(ii) Muscle injuries

(iii) Fatigue (n = 4; 0.13 per cent of the total respondents).

These are just exceptional cases because very few percent of people had these effects. Some other Possible Negative Side Effects due to improper practice are:-

  • Aggravation of high blood pressure: Forceful breathing and incorrect poses can also increase your blood pressure.
  • Back injury: Forward Folds practiced over-aggressively can increase your disk problem.
  • Muscle strain: According to PLOS ONE study, 27 incidents affected the muscular system. This means overstretch might occur when you ignore your body’s warning signs and do beyond your known limitations.

Also, if you have any pre-existing medical history, it’s best to consult with your doctor before practicing yoga poses.

Can a Pregnant Woman do Yoga?

Like other childbirth preparation classes, parental yoga classes are safe for pregnant women. So that pregnant women can have many benefits for their and their babies health. Parental yoga is an approach to encourage light stretching, mental centring, breathing and meditation.

Is it Okay to Do Yoga Every Morning?

Unlike physical activities like Bootcamp or HIIT workouts, yoga is safe to practice regularly as many yogis do so. There are many benefits of regular yoga practice, and there are lots of yogis who have made a daily, morning yoga practice.

Like any other type of physical activity work, you do in your routine. It’s important to listen to your body and set a morning yoga routine. It is better to practice 10 minutes of morning exercise daily instead of doing one hour a week.  In this way, you will get constant yoga practice benefits.

Can I Lose Weight by Doing Yoga?

Practicing yoga is beneficial to lose weight. But it requires doing more active and intense practice at least three to five times per week to burn fat. However restorative yoga is not a proper physical type of yoga but it is still beneficial for weight loss. According to a study, restorative yoga is effective in overweight women to lose weight, including abdominal fat. The more active forms of yoga are effective for weight loss. But it requires constant practice and Intermittent Fasting.


Yoga is a traditional practice that integrates the body with mind and breath. It keeps you fit, fresh and stress-free. However, you may face its adverse effects if not practice properly. Therefore we recommend doing it with the help of a trainer especially if you are a beginner. And if you have any medical history, consult your doctor whether it’s safe for you to do yoga poses or not.

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