To step into a healthier world, all you need to do is put one foot in front of the other. So, start going out for walks. It has a zillion health benefits. While many of us consider weight loss the only use of walking, this article lists 13 benefits of walking.

Out of the many physical activities for a healthy lifestyle, walking always shines at the top. Unfortunately, many people find heavy exercise and jogging difficult, and some even lack motivation. A simple and effective alternative to this is a walk. The benefits of regular walks are potent and effective for a healthier lifestyle.

You do need not go to the gym or hire a personal trainer. You also do not need any gear or equipment. All you need is a good pair of walking shoes and an open area, like a park or walking track. The greenery around is a treat to the eyes. In addition, it is a break from the monotony of this concrete jungle in which we live.

Morning Walking: Why is it so popular?

“Early to bed, early to rise makes one healthy, wealthy and wise”. We have all heard this saying in some phase of our life. But have you ever wondered why this is a classic saying and is considered a universal truth?

You name any successful person, and there is one thing all have in common. Going to bed at a stipulated time, waking up early and performing physical activity. With minimum physical activity during the day, it may also get tough to hit the gym. Therefore, going for a walk every day is the best way to indulge in physical activity. 

Hitting the gym every day may be difficult for those who wish to start exercising. It also gets difficult for those who have a hectic work schedule. So, to start building a routine and reap the benefits of any physical activity, walking is your best bet. 

A regular walking schedule can help you more than just lose weight. You can prevent many health problems concerning your heart, joints, mental health (depression, anxiety, nervousness), lung capacity, immune system, and body strength. As a bonus, walking regularly also helps your skin glow.

13 Health Benefits of Morning Walking Regularly

1. Reduces the Risk of Diabetes

A brisk walk can help you burn about 300 calories. It helps you lose body fat and use up stored sugars. The longer you walk, the more calories you will burn. In addition, morning walks also help curb the sweet tooth. It helps cut down sugar cravings and is beneficial to our health. With improved blood sugar levels, you can reduce the risk of Type 2 diabetes. 

Morning walks are also beneficial for people who already have diabetes and are looking to stabilise their sugar levels. Studies prove that regular walks help control blood sugar levels in people with diabetes.

Morning walk helps regulate the functioning of insulin and Glucagon in the body. These hormones are responsible for glucose absorption in the blood vessels. Therefore, regular walks help to reduce insulin resistance and improve diabetes. 

2. It Helps You Sleep Better

Are you struggling with sleepless and restless nights? Research says that a regular morning walk schedule can help you. It helps calm your mind and utilize the stored energy in your body. In addition, it helps your body stay active throughout the day. As a result, you can get a sound sleep at night.

Let us understand the mechanism of this benefit. 

Walking uses stored energy from the body and leaves your body tired. It happens mainly in cases of people who are not as active physically. Now, after any activity, your body needs rest. And that is how regular walking helps regulate the sleep cycle and gives you sound sleep.

3. It Increases Lung Capacity

Study reveals that walking can help your lungs pump more oxygen, depending on your speed and terrain. Walking helps increase the energy pool in your cells and increase the oxygen holding capacity of your lungs.

In addition, your body muscles and tissues need higher oxygen levels to carry out essential enzyme reactions when you walk briskly.

As a result, it increases your lung capacity. In addition, it helps improve oxygen supply to all body organs.

4. Walking Improves Brain Function

Regular brisk walking improves the circulation of blood and oxygen flow in the body. It also reduces stress levels.

As a result, your brain volume enhances and helps improve your brain function. It is instrumental to preventing possible future mental health issues such as memory degeneration, dementia, and Alzheimer’s.

Studies prove that walking boosts the brain and improves mental health. It helps increase your concentration power. In addition, it helps give your mind a fresh and new outlook towards things. 

5. Morning Walk Can Help Deal with Depression

Inadequate production of natural pain killers or stress balancing hormones endorphins in our body may lead to depression. A 45 minute morning walk every day can help the release and proper flow of endorphins in your body.

It will help alleviate the symptoms of depression by making you energetic, positive, and joyful. It also reduces your anxiety and nervousness, allowing you to stay more proactive.

The first step in fighting depression is to get out of the house and walk. A depressed state of mind will not easily allow you to go out of the house for a walk. However, convincing yourself to walk every day is the first step towards fighting depression.

6. Walking Reduces Heart Health Risk

If you have high blood pressure or your triglyceride levels are above average, it’s time to start walking. A regular walk can maintain both. Since heavy exercises are restricted, mild exercise forms, like walking, are highly effective.

A simple brisk walk every morning can help you maintain blood pressure and reduce the risk of heart stroke. It improves blood circulation. And, improved blood circulation reduces the strain on your heart by lowering triglyceride levels.

7. A Regular Walking Schedule Keeps Your Arteries Clear

People at the risk of atherosclerosis greatly benefit from regular walks. Atherosclerosis is a disease that occurs when the arteries in your brain, limbs, heart, kidneys, or liver get blocked with plaque or cholesterol deposits. It restricts the supply of blood and oxygen to critical organs and can eventually lead to multiple organ failures. 

Walking helps in reducing plaque formation in the blood vessels. As a result, it reduces the risk of heart attacks. Regular morning walks can also help lower cholesterol levels and prevent plaque deposition in arteries.

8. Walking Eases Muscle and Joint Pain

Your elbows, knees, and hips are most prone to joint pains when you grow older. Sore muscles often accompany it. In addition, you also begin to lose bone density, making them weak and brittle. Brisk walking is highly beneficial in dealing with arthritis and osteoporosis. It also helps prevent joint pain. 

Walking gives enough movement to your joints and muscles. It also gives them enough energy to relieve the stiffness and pain. In addition, walking helps lubricate and strengthen the joints and the muscles. That, in turn, helps in easing muscle and joint pain.

9. Morning Walk Reduces the Risk of Cancer

According to a study, regular morning walks play a vital role in maintaining healthy body weight. That helps in reducing the risk of breast cancer and other endometrial cancer. It also helps relieve cancer fatigue.

In addition, an active lifestyle, improved immunity, and better blood circulation mitigate the risk of forming cancerous cells.

10. Walking Makes Your Skin Healthier

When your skin does not get an adequate blood supply, it encounters acne, pimples, wrinkles, and fine lines. It also makes your hormone levels haywire. Walking improves blood circulation and helps you use oxygen better. As a result, your skin gradually begins to glow and look healthier than before. A morning walk also ensures skin’s utilisation in the activation of vitamin D. Therefore, your skin starts looking younger as well.

11. Morning Walk Keeps Laziness at Bay

Laziness causes you to feel demotivated to do anything. Regular morning walks can help you burn stored calories and boost energy levels. This refreshes and rejuvenates your body to become active.

Start with a small 30 minutes brisk walk and gradually increase your duration. If you feel unable to go for 30 minutes at a stretch, you could try taking quick breaks. Break down the 30 minutes walk into two or three laps. Allow yourself to rest for two minutes between each lap and then continue further.

12. Morning Walk Lowers the Risk of Miscarriages

If you are an expecting mother, morning walks can benefit you. Pregnancy is a time when your body undergoes numerous hormonal changes. If your body isn’t strong and healthy enough to handle the changes, the risk of miscarriage increases tremendously. Regular morning walks help manage hormone levels and also maintain a healthy weight. As a result, it reduces the chances of miscarriage.

13. It Helps Improve Digestion

Walking requires you to use core and abdominal muscles. So, if you regularly walk briskly, these muscles get good exercise. That further improves your bowel movements. And, good bowel movements are crucial to improving digestion.

So, start walking and get rid of your digestive system issues. 

Benefits of Morning Walk for Weight Loss

Walking may help you lose weight. However, it requires special attention. You do not need to go on fad diets to lose weight. Though these diets help you lose weight alarmingly fast, there are high chances of putting on even more weight when you get back to your normal lifestyle.

Following a moderately healthy diet and regular walking can help you get results faster. It also helps maintain the weight even in the long term. Walking is simple, and that is why you do not feel winded as you would after a heavy workout.

Your joints, especially your knees and hips, get a good workout when you walk. It gives you more flexibility. Gradually, you can then start increasing your pace and walking duration. That will help you burn more calories. 

Avoid walking on the road. It can be hazardous due to the speeding vehicles and also air pollution may cause harm to your body. 

Your body’s insulin management gets better with regular walking. In addition, it allows you to shed a lot of belly fat. Walking can also help tone and define the muscles in your legs, calves, and buttocks. Once you develop the habit of walking regularly, you can then try interval walking. However, you should do it after a year of walking every day. 

Interval walking requires you to follow a few steps:

• Warm-up for the first 2-3 minutes and 
• Then, walk as fast as you can for 1-2 minutes and 
• Now, slow down to a brisk pace for the next 1-2 minutes 
• Keep alternating between the two

Interval walking will help your body burn calories even after your walk for the day is over.

When is the Best Time to Walk?

While doing some exercises at any point in the day is good, choosing the best time can help you make the most out of your regimen. For example, mornings are the best when it comes to walking.

There is less pollution in the air, allowing you to get adequate oxygen and fresh air. Then, the calm and fresh morning air also helps you feel more active and energised.

Apart from this, distractions and schedule interruptions are pretty uncommon at the start of your day. That can help you develop a habit of early morning walks quickly. You won’t have to skip your walks for unforeseen circumstances, allowing you to stay regular with your schedule.

However, you need to be careful about not going for brisk or fast-paced morning walks without warming up first. If your body temperature is too low, a fast-paced walk could increase the risk of muscle injuries. Instead, make sure to stretch a bit and walk at an average speed before beginning to walk briskly.

Things to Remember while Starting to Walk

The most important thing to consider while starting your walking journey is willpower. Having a committed mindset and willingness is crucial when starting your journey into the mystical life of walks. Stay motivated throughout because that will help you develop a habit. 

Remember, well begun is half done. So if you plan to go on a morning walk tomorrow morning, sincerely put an alarm. Decide on a goal. For example, 4000 steps for the first 2-3 days and gradually increasing the number of steps. 

Don’t stress over shortness of breath after a walk. It is a good sign of improving your heart and lung health. After achieving your daily goals, the feeling will be a cherry on the cake. So think no more. So, go ahead and get started. 

Bottomline

Walk your way to good health by developing a habit of regular morning walks. Stay consistent with your schedule and try to skip as rarely as possible. As a result, reduce your risk of chronic diseases, improve your mood, ease muscle pains and healthily lose weight. Morning walks are a fantastic beginning to your day. So slip into your best pair of walking shoes, keep a small water bottle handy, and ‘healthify’ yourself.

Frequently Asked Questions (FAQs)

Q1. What are the five benefits of walking?

A. Benefits of walking are: it strengthens the bones, helps lose weight, improves sleep quality, improves blood circulation and lightens up the mood.

Q2. How much walking per day is healthy?

A.  Walking for 30 minutes a day or more is good for our health. It helps us lose body fat and brings in many other health benefits.

Q3. Can walking reduce tummy fat?

A. Yes, walking can reduce tummy or belly fat. It is a kind of aerobic exercise that helps people manage obesity.

Q4. What happens when you walk every day?

A.  Walking for 30 minutes a day or more improves blood circulation in the body, aids weight loss, makes you sleep better and improves digestion. In addition, it reduces the risk of many chronic diseases.

Q5. Can you lose weight by walking 30 minutes a day?

A.  Yes. If you follow a healthy diet and walk for 30 mins regularly, you can lose weight. 

Q6. How many calories are 2 hours of walking?

A. It depends on the body weight as it is different in different individuals. But, it can burn approximately 480 to 888 calories. 

Q7. Which time is best for walking?

A. Early mornings are best for walking. 5 AM to 7 AM is the best time for any exercise, including walking. 

Q8. What muscles are toned by walking?

A. Walking involves the toning of several muscles like the quadriceps, hamstrings, glutes, calves and ankles.

Q9. Is it better to walk after eating or before?

A. It is better to eat 30 minutes after walking. However, drinking water is necessary before and during a walk.

Q10. What are the side effects of walking?

A. There are no side effects. But in some cases, you can observe fatigue, muscle soreness, muscle strain, joint pain, pain in the knees and lower back.

Q11. Does walking help you lose weight?

A. Yes, if you walk for 2 hours a day at a brisk pace, you can burn approximately 480 to 888 calories. Burning calories aids weight loss. 

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“When you arise in the morning, think of what a precious privilege it is to be alive – to breathe, to think, to enjoy, to love.”
Marcus Aurelius

The alarm bell goes off. You slowly open your eyes.

A new day lies before you.

A day of unexplored potential and opportunities. How can you make it more likely to become a positive and good day?

Today I’d like to simply share 7 habits that I have used to make my mornings and whole days better.

1. Have a reminder on your bedside table.

How will you start your very first moments and minutes of the day?

One good way to get off to a good start is to have a note, a reminder on your bedside table that will be one of the first things you see after you have woken up.

A couple of suggestions for what to write down on your note:

A low bar for happiness.

Write down: “Today I will set a low bar for happiness”. Read it and try to keep it in mind during the day.

This one helps me to appreciate things more.

The food, my work, the weather, the people and the small events of the day becomes not everyday stuff but something I feel happy to have. The small things or what may be something one takes for granted becomes something I now often pause for a moment or two to take in and appreciate.

Your top 3 priorities in life right now.

To keep your attention in the right place it is essential to remind yourself every day of what is truly most important.

So what is most important for you this year? A project at work? Your family? Improving your social life? Your blog, photography, soccer or debt?

Think about it and reduce what is important in your life to the top 3 most important priorities.

2. Give one genuine compliment.

Giving one genuine compliment to your partner, a family member, friend or co-worker during your morning can not only lift his or her day but also make yours a little brighter and happier.

So tap into what you can appreciate about a person in your life. Then tell him or her that.

If you can, make it something that may be a bit unexpected and something that person hasn’t heard a hundred times before.

For example, a compliment about her great taste in music or his wonderful way with animals may be more appreciated and powerful than a compliment about looks and other more superficial stuff.

3. Positive information intake over breakfast.

Instead of watching the news or reading the papers and getting a negative and perhaps depressing start to your day do something that will inspire you.

• Read one or a couple of new posts from positive, funny and uplifting blogs or websites.
• Read a chapter from a book that inspires you (or a handful of quotes that motivate you).
• Or simply have a fun and warm conversation with the people around your kitchen table.

4. Start your workday with your most important task of the day.

If you do then the rest of the day will feel lighter and easier. You will feel better about yourself and more confident as you move on to other tasks.

If you have trouble getting started with the most important task then just make a deal with yourself to work on it for 3 minutes. Then you can stop if you like.

But you may not want to once you have gotten started. That seems to be the case for me most of the time.

Getting started is most often the hardest part. So make that part easier for yourself.

5. Go slow.

When I go a bit slower it becomes easier to fully focus, to keep the stress down and I most often do a better job with something the first time around.

I work with more clarity and I do not get stuck in doing busy work very often.

It may feel like I’m not getting enough done but at the end of the day I usually get more quality work done than if I tried to maintain a high speed throughout the day.

Partly because the lower stress levels keeps my mind fresh and energy up even through the last few afternoon hours of the workday.

Try going a bit slower. See how it works for you.

6. Work out.

Often mentioned and for a good reason. It has many positive benefits.

I workout several times a week and by doing so I boost my energy, inner doubts and tensions lessen, I feel more decisive and my mind becomes more optimistic.

And all of that makes the rest of the day lighter.

I highly recommend doing some kind of exercise in the morning. If you can’t go to a gym or work out from home early in the day then maybe you can walk or bicycle to work or school.

7. Do the right thing in some small or big way.

This one boosts your self-esteem. It puts a spring in your step and it at least makes me feel happier.

So do what you deep down think is the right thing.

A few examples that may resonate with you:

• Perform a random act of kindness. Hold up the door or point out the way for someone who seems lost.
• Help someone out practically or just by listening.
• Get started with putting a dent in the most important challenge in your life.

Build upon just a small step, a small thing if you like. Start building an upward spiral of positivity and good feelings within. And then take further steps upward.

Towards what you know you really want and you know are the right things for you in your life.

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Many people struggle with getting motivated to start their day off with a sense of mindfulness, calm, groundedness, and ease. There are plenty of reasons why this happens. Some people simply don’t know where to begin. Others may not know what to do or how to start. Still, others may feel too tired to even think about starting something new. Whatever the reason, there are several simple steps you can take to motivate yourself to create a more mindful morning.

What is mindfulness?

Mindfulness is a quality of awareness that recognizes the present moment, including thoughts, feelings, sensations, and perceptions. It focuses on the here and now, rather than being caught up in past or future events. Mindfulness helps us to live in the present. It is a skill that can be learned and cultivated over time.

Mindfulness is a term used to describe being aware of one’s thoughts, feelings, sensations, and actions. Mindfulness is the awareness that arises through paying attention on purpose, in the present moment, and without criticism or judgment. It involves being fully engaged in the here and now, rather than getting lost in thought or daydreaming.

Benefits of a mindful morning ritual

Mindful mornings are a great way to start your day off on a positive note. Being mindful helps you live in the present moment and appreciate all that exists around you. A mindful morning ritual can boost your energy and make you feel calmer and more centered throughout the day. You will be more productive and motivated. Your mind will be primed for positive thinking and creativity.

Being fully aware of where you are right now will allow you to make decisions based on reality rather than emotion. This allows you to act from a place of wisdom rather than fear. Plus, research has associated the regular practice of mindfulness with increased memory, focus and concentration and decreased emotional reactivity.

How to create a mindful morning routine

A mindfulness routine doesn’t have to be complicated or require too much extra time. If you’re looking to create a more mindful morning, try starting small. Start by setting aside just 5 minutes each morning to practice a mindful morning task or technique. Start with one thing at a time. Don’t overwhelm yourself trying to fit everything in right away. Just pick one aspect of your daily routine and see how it goes. Then slowly build from there. Try to add another small thing to your routine to make it more meaningful.

If you are having trouble motivating yourself in the morning, try to remember the last time you felt truly excited about your day. What was it that made you feel like you couldn’t wait to get going? Try to recreate those thoughts and feelings as you go to bed and right when you wake up.

10 ways to make your mornings more mindful

To-do lists can feel a bit overwhelming from time to time. Sometimes it seems like the more you get done, the longer your list gets, and prioritizing what to do can feel like a herculean task. But how many of those items on your to-do list are actually serving you? Rarely do we bother to think about what we could do for ourselves. If you don’t take care of yourself, everything else gets harder. I’ve found five essential things to put on my to-do list that make my days more mindful, productive, and healthy.

1. Get enough quality sleep.

The success in cultivating mindfulness in the morning rests on a foundation of having enough sleep and a nourishing nightly ritual. Waking up rested and refreshed allows you to have the mental clarity, physical energy, and motivation to incorporate mindful moments as you get ready for your day.

2. Wake up early.

Try waking up 5–15 minutes before you need to leave for school or work to create space for more mindfulness in your morning. It will be very difficult to add to your morning routine if you don’t start by adding a bit of extra time. Plus, by not rushing through your morning, you might find yourself feeling more energized, less stressed, and ready to take on the day. If you wake up late, you will create a frantic mental state and an unproductive mindset, which makes it harder to stay focused and calm throughout the rest of the day.

3. Set an intention or goal.

Get clear on what you want to achieve by adding more mindfulness to your morning. Setting some kind of intention, affirmation or goal provides enthusiasm, motivation and to get out of bed and start your day on the right foot.

4. Do something slowly with your full attention.

The quickest and easiest way to add some mindfulness to your morning is to hack your existing routine. You can practice mindful awareness as you make your bed, brush your teeth, drink a cup of coffee or tea, or eat your breakfast. Whatever task you choose, work on slowing down, focusing all of attention on your breath, body movements and other senses as you do this task.

5. Move your body.

Carve out at least a few minutes to move your body every single morning, especially if you work a desk job. Go for a walk, do a 10-minute yoga sequence, attend a full hour-long class at your local studio… it doesn’t matter how you do it, just get up and get moving. Regular movement can help you maintain a healthy weight, fight off heart disease, maintain low levels of cholesterol, keep your blood sugar down, and so much more.

6. Take a breather.

Adding five to ten minutes of meditation to your morning routine is ideal, but even taking time throughout the day to focus on your breath can be extremely powerful in helping you reduce stress and manage anxiety. Next time you are in a long line at the grocery store or stuck in traffic, rather than stressing about the wait, use the pause as an opportunity to connect to your breath. Even if you are having a busy morning, taking time for a few deep breaths can make all the difference between being able to handle whatever comes next with ease versus getting overwhelmed. You can experiment with the different types of yogic breathing exercises to bring more energy or inner-calm to the start of your day.

7. Practice gratitude.

Gratitude has been scientifically proven to lead to healthier relationships, better physical health, better psychological health, higher empathy, lower aggression, better sleep, higher self-esteem, and more mental strength. So whether you start keeping a gratitude journal or just pause for a moment in the morning to remind yourself what you are grateful for, gratitude should absolutely be on your daily to-do list.

8. Spend time in contemplation.

How often do you sit down with no other agenda than to sit and contemplate? We are always moving, doing, and acting, often with little or no time spent considering why. By giving yourself just five minutes to sit with your thoughts, you can bring intention to everything you do. Ask yourself questions like, “What do I need?” and “Are my thoughts and actions helpful?” When you contemplate questions like these, you clear the way for more meaningful and focused behaviors.

9. Embrace silence.

Recent studies have shown that silence can be incredibly beneficial for our brains and bodies. By adding silence to our morning routine, we are giving our brain some much needed TLC. I like to wake up before the rest of my household every morning and sit with a cup of tea and a journal, just contemplating in silence and writing anything down that might pop up. I know others who prefer to sit in silence for a few minutes before going to bed. Even just showering in silence instead of playing music can be a worthwhile change to try. Adding just a bit of quiet time to your morning can make all the difference to your day!

10. Practice kindness and compassion.

Being compassionate for yourself or another person can be a form of mindfulness. The first step of compassion and kindness is attuning to the feelings of yourself or another person. The more present you can become to these feelings, the more understanding, acceptance, tenderness, kindness, and love you can bring towards your expression of compassion.

Practice every day

I created this list as a framework. It has a few general ideas of ways to improve your day every day, but don’t become obsessed with trying to follow this (or any) to-do list. Every day is different and we are all imperfect beings, so take it day by day and minute by minute. While I think this to-do list can be extremely powerful if practiced every day, the real goal is to learn to take care of yourself and carve out a little bit of time every morning to do things that make you a happier and healthier person.

What activities or practices would you add to this list? How has creating a mindful morning routine improved your life? Share them in the comments below!

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Establishing a morning breathing practice is a quick and potent way to boost your health and prepare for a successful day. They’re easy enough to fit into your daily routine and they can help you wake up feeling energized and ready to take on the world! You can practice these just about anywhere at anytime—in your bed upon waking, or sitting in your car right before or after your commute. By adding a few minutes of pranayama to your morning routine, you can feel refreshed, rejuvenated, and energized to tackle whatever comes and you’ll get more done throughout the day. The first step is to choose which of these six techniques works best for you.

What is a morning breathing practice?

Morning breathing is a mindful and conscious practice of one or more breath based exercises for a few minutes in the morning. These are usually practiced in a seated position, but you can practice them lying in bed or standing. The goal of adding some deep breathing exercises to your morning routine is to give you a boost of energy, focus, and calm for your day ahead.

Benefits of morning breathing exercises

We can summarize the importance of morning breathing practice in one word: awareness. When we are aware of the present moment, our mind and body become more relaxed and balanced. We feel better throughout the day because we have started out the day with a few minutes to calm and center the mind and emotions. This helps us to stay focused on what’s important rather than being distracted by things that don’t matter. It also allows for greater clarity when deciding about how best to spend your time.

Pranayama uses unique patterns of breath to bring about several physical and mental health benefits, such as increased oxygen and blood flow, reduced blood pressure, improved lung capacity, better concentration, and greater calmness. When you practice mindful breathing, your attention shifts to the present moment. This is a powerful way to reduce stress and worry, as you are not thinking about the past or future or what you should do next. Just a few mindful and slow deep breaths in the morning can boost your physical, mental, and spiritual well-being and help prep you for a fantastic day.

Chest breathing vs. diaphragmatic breathing

Chest breathing and shallow breathing often contribute to anxiety and stress in the body. When we are nervous or anxious, our heart rate increases, blood pumps more quickly through the arteries, and oxygen levels decrease. This causes us to breathe faster than normal and take shorter breaths. This can create shortness of breath, sweating, dizziness, nausea, headaches, and muscle tension. You’re more likely to breathe from your chest during stressful times, especially if you’ve been feeling stressed lately. If this happens often enough, it may lead to panic attacks.

Morning breathing exercises are a great way to increase your awareness of unhealthy chest breathing and shallow breathing patterns. Once aware, you can consciously shift to a diaphragmatic breathing pattern to calm down the nervous system, focus your mind, and center your emotions.

By practicing diaphragmatic breathing before going into work, you’ll find yourself feeling calmer and less stressed. If you do this every morning, you may notice that you experience fewer episodes of panic attacks, anxiety and/or depression. With consistent practice, you can make diaphragmatic breathing your default pattern.

How long should a morning breathing practice last?

If you are new to pranayama, it is recommended that you start with 2-5 minutes of belly breathing. After you have been practicing yoga and breathwork for some time and feel comfortable with the practices, then try increasing your practice to 10 or 15 minutes. You can always increase the duration of your session as needed. You may be able to get by with shorter periods of time if you are feeling enough of the benefits to get you through the day with peace and calm.

7 Morning Breathing Exercises

There are several deep breathing techniques to choose from that you can use to help correct your breathing and improve your morning routine. Each technique has a different energetic and physical effects, so experiment and find the one that works best for your needs.

1. Diaphragmatic Breath

The diaphragmatic breath is the foundational breathing exercise for beginners to learn and practice. Also known as belly breathing, as the belly will rise and fall while the chest remains still when taking slow deep breaths. This meditative abdominal breathing exercise reduces stress, promotes relaxation, and increases lung capacity and efficiency.

2. Three-Part Breath

Perfect for beginners, the three-part breathing method is traditionally known as Dirga Pranayama and builds on the diaphragmatic breath. It’s considered one of the most calming breathing techniques as it allows you to clear your mind by focusing all of your attention on how your breath moves through the abdomen and chest. Many people believe is possible to relieve chronic stress and prevent panic attacks with the regular practice of this breathing technique.

3. Box or Square Breath

A more advanced counting ratio method combining diaphragmatic breathing and breath retention is Sama Vritti Pranayama. It is known as square, equal, or Box breathing as it uses a 4-4-4-4 ratio. This pranayama practice equalizes, harmonizes and balances the prana flowing through the body’s nadis or energy channels. This four-part breathing technique is primarily practiced for calming and balancing the mind and body to reduce mental stress and worry. Sama Vritti can also help slow down the heart rate, increase oxygen to the brain, and reduce anxiety.

4. Alternate Nostril Breath

Nadi Sodhana Pranayama or alternate nostril breathing uses your fingers to close one nostril and breath out the other. Alternate nostril breathing is calming and balancing and settles the mind, body, and emotions. This practice is especially good for calming excessive worry and reducing stress and anxiety.

5. Ocean Sounding Breath

During Ujayi Pranayama you constrict the back of the throat to create the sound of the Ocean or make a “Darth Vader” voice. This naturally slows down the breath, which calms the nervous system. It is also warming and energizing to the body. The practice is done slowly and deeply, without any strain. Ujjayi breathing helps release feelings of irritation and frustration, and boosts a sense of presence and self-awareness.

6. Skull Shining Breath

Khapalabati Pranayama is considered an advanced technique that is performed by quickly exhaling through the nose. It is a strongly energizing technique, so it’s a great addition to your morning routine. It is traditionally practiced to purify and cleanse the brain and mind and to increase lung strength. It is also known as the breath of fire, as it is warming to the body. When performing this technique, focus on the sensation of lightness created within the head and upper chest.

7. Chanting Breath

Chanting breathing is a simple yet effective way to calm yourself when stressed. In Udgeeth Pranayama, you simply chant the “Om” mantra with slow belly breaths. This pranayama helps strengthen mental concentration and focus and also helps reduce negative thoughts and emotions.

Morning Breathing Tips

• Make sure you are seated in a comfortable position for the practice.
• If you feel dizzy or experience any discomfort, stop and sit quietly until you feel better.
• Don’t force anything; take things at your own pace and ability.
• Try to keep your eyes closed during pranayama.
• Focus only on your breath moving into and out of your lungs.
• Make sure you have enough sleep. Even the most energizing pranayama cannot compensate for sleep deprivation.
• If you are new to pranayama, start small. Start with 2-5 minutes and then slowly and gradually work up to 10–15 minutes per session.
• For the best results, combine your pranayama practice with a morning yoga session.
• Be patient. You should notice some results after a few days, but it could take you weeks, months, or even years before you see progress. The most important thing is to keep practicing on a daily basis.
• If you’re new to pranayama and have a medical condition, please consult your doctor before starting.

How to choose the right breathing technique for you

There are so many types of breathing techniques that are available, making it difficult to know which are the best. With pranayama, there is no one right technique that will work for everyone. Various breathing techniques have different benefits and can help you achieve different things. First, take some time to get clear on what benefits you want from your practice. Next, start with the breathing technique that aligns best with your goals and feels the most natural for you. Note how each exercise makes you feel mentally, physically, and emotionally. Use a journal or other means to track which techniques have the strongest effect on your energy and mood. Experiment and make adjustments as needed.

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How do you keep the momentum and enthusiasm going to wake up for your morning yoga practice? A simple and easy way to inspire you to get up and get on your mat is a collection of morning yoga quotes. You have probably heard your yoga instructor read some inspirational yoga quotes, as these are powerful tools to create success in yoga. The power of a good quote is undeniable; it helps to get you through the rough parts and helps you focus on the positive. We’ve compiled a list of the best morning yoga quotes that offer wise words of wisdom to help you start your practice and your day with a positive attitude and a healthy outlook.

Our favorite good morning yoga quotes

Once you’ve had your morning coffee, read one or more of these morning yoga quotes help you roll out your mat with enthusiasm and joy. You can use these quotes to motivate yourself to wake up and get on your yoga mat, as well as to promote a positive mindset before you head out the door.

1. A few minutes of yoga each morning teaches our body to stretch and adapt, so that when life stretches us we don’t break. — Jason Garner
2. All power is within you; you can do anything and everything. Believe in that, do not believe that you are weak; do not believe that you are half-crazy lunatics, as most of us do nowadays. You can do anything and everything, without even the guidance of anyone. Stand up and express the divinity within you. — Swami Vivekananda
3. Arise, awake, stop not till the goal is reached. — Swami Vivekananda
4. Before embarking on important undertakings sit quietly, calm your senses and thoughts and meditate deeply. You will then be guided by the great creative power of Spirit. — Paramahansa Yogananda
5. Be not afraid of anything. You will do marvellous work. It is fear that is the great cause of misery in the world. It is fear that is the greatest of all superstitions. It is fear that is the cause of all our woes, and it is fearlessness that brings heaven even in a moment. Therefore, arise, awake and stop not until the goal is reached — Swami Vivekananda
6. Change is not something that we should fear. Instead, it is something that we should welcome. For without change, nothing in this world would ever grow or blossom and no one in this world would ever move forward to become the person they’re meant to be. — B.K.S Iyengar
7. Change only happens in the present moment. The past is already done. The future is just energy and intention. — Kino MacGregor
8. Concentrating on poses clears the mind, while focusing on the breath helps the body shift out of fight or flight mode. —Melanie Haiken
9. Every morning I offer my body, my mind and any ability that I posses, to be used by Thee, O infinite creator, in whatever way Thou dost choose to express Thyself through me. I know that all work is Thy work, and that no task is too difficult or too menial when offered to Thee in loving service. — Paramahansa Yogananda
10. Good morning, my pain, my sorrow, my fear. I see you. I am here. Don’t worry. — Thich Nhat Hanh
11. He who struggles is better than he who never attempts. — Swami Vivekananda
12. If you practice Yoga for small, selfish reasons, you will remain the same, bound by your beliefs about what you can and cannot do. Let go and offer your effort to limitless potential. Dedicate yourself to the happiness of all beings. — Sharon Gannon
13. If you retain the joyous aftereffects of meditation throughout the day, or part of the day, you will see that this joy will correctly guide you in everything. Saints are guided by this joy, in the consciousness of which no erroneous actions are possible. Retain the acquired joy of meditation throughout the day. — Paramhansa Yogananda
14. If you seek peace, be still. If you seek wisdom, be silent. If you seek love, be yourself. — Becca Lee
15. If you want to know how to get through the growing pains in life, start by practicing how to become comfortable with discomfort. That’s the way of the Yogi — Jaima Mavity
16. Learning to be present with yourself and to abide in that which is steady and comfortable does not allow space for self-judgment. When you live this way, you are practicing yoga: you are living fully. — Judith Hanson Lasater
17. Live each moment completely and the future will take care of itself. Fully enjoy the wonder and beauty of each moment. — Paramahansa Yogananda
18. Live in a way that encourages deep happiness in yourself and others. You can vow to bring joy to one person in the morning and to help relieve the suffering of one person in the afternoon. Ask yourself, Who can I make smile this morning? This is the art of creating happiness. — Thich Nhat Hanh
19. Morning is an important time of day, because how you spend your morning can often tell you what kind of day you are going to have. — Lemony Snicket
20. Move your joints every day. You have to find your own tricks. Bury your mind deep in your heart, and watch the body move by itself. — Sri Dharma Mittra
21. Never focus on what you can’t do — only imagine everything you could. — Kathryn Budig
22. Practicing yoga does not eliminate life’s challenges, and neither does it provide us with a convenient trap-door to escape from life’s distractions. Instead, Yoga gives us the skills to meet life head-on with dignity and poise. — Donna Farhi
23. Put your heart, mind, and soul into even your smallest acts. This is the secret of success. — Swami Sivananda
24. So build up the body, build up the nerves, and build up the mind until your faith is so strong there is no fear at all and you are the master. — Swami Satchidananda
25. Sow love, reap peace… Sow meditation, reap wisdom. — Swami Sivananda
26. The goal of yoga science is to calm the mind, that without distortion it may hear the infallible counsel of the Inner Voice. — Paramahansa Yogananda
27. The more light you shine into the world, the more you can help others with your very presence. — Max Strom
28. The nature of yoga is to shine the light of awareness into the darkest corners of the body. — Jason Crandell
29. The point of yoga is to develop a level of clarity and self-understanding so that when we’re done doing our yoga practice we make really good decisions, because that will determine whether we’re fulfilled. Not the quality of our poses. But really the yoga is what happens when we’re done practicing yoga. — Rod Stryker
30. The real payoff of a yoga practice, I came to see, is not a perfect handstand or a deeper forward bend—it is the newly born self that each day steps off the yoga mat and back into life. — Rolf Gates
31. The ultimate goal of yoga is to always observe things accurately, and therefore never act in a way that will make us regret our actions later. — T.K.V. Desikachar
32. The yoga pose is not the goal. Becoming flexible is not the goal. Standing on your hands is not the goal. The goal is serenity. Balance. Truly finding peace in your own skin. — Rachel Brathen
33. Things do not grow better; they remain as they are. It is we who grow better, by the changes we make in ourselves. — Swami Vivekananda
34. Three mantras you should never say: (1) I don’t know. (2) I’m not ready. (3) I can’t do it. — Yogi Bhajan
35. True yoga is not about the shape of your body, but the shape of your life. Yoga is not to be performed; it is to be lived. Yoga doesn’t care about what you have been; it cares about the person you are becoming. Yoga is designed for a vast and profound purpose, and for it to be truly called yoga, its essence must be embodied. — Aadil Palkhivala
36. Waking up this morning, I smile. Twenty-four brand new hours are before me. I vow to live fully in each moment and to look at all beings with eyes of compassion. — Thich Nhat Hanh
37. We are responsible for what we are, and whatever we wish ourselves to be, we have the power to make ourselves. If what we are now has been the result of our own past actions, it certainly follows that whatever we wish to be in the future can be produced by our present actions; so we have to know how to act. — Swami Vivekananda
38. When life is foggy, path is unclear and mind is dull, remember your breath. It has the power to give you the peace. It has the power to resolve the unsolved equations of life. — Amit Ray
39. Yoga allows you to find an inner peace that is not ruffled and riled by the endless stresses and struggles of life. — B.K.S. Iyengar
40. Yoga begins right where I am – not where I was yesterday or where I long to be. — Linda Sparrowe
41. Yoga is a light, which once lit will never dim. The better your practice, the brighter your flame. — B.K.S. Iyengar
42. Yoga is an integral part of my daily routine. That definitely helps me approach all aspects of my life from a place of mindfulness and clarity, through the meditation that usually accompanies this practice. — Christy Turlington
43. Yoga is not about self-improvement. It’s about self-acceptance. — Gurmukh Kaur Khalsa
44. Yoga is the ultimate practice. It simultaneously stimulates our inner light and quiets our overactive minds. It is both energy and rest. Yin and Yang. We feel the burn and find our bliss. — Elise Joan

How to Use Inspirational Quotes in Your Yoga Practice

Quotes are powerful tools you can use to inspire yourself to action. Each quote is a bite-sized nugget of potent wisdom, often presented in a poetic or otherwise memorable way. Here are a few practical ways to utilize these inspirational morning yoga quotes into your practice:

1. Print out the list of quotes and post them where you will see them right before you go to bed and read one or more of them before you go to sleep.
2. Create an intention card or small piece of artwork featuring a quote and place it on your personal altar or in your practice space.
3. Share your favorite quotes on social media to build communal support for your morning yoga practices.
4. Read a few quotes before you practice yoga or meditation to set an intention or mood for your practice or day.
5. Use a quote as the seed thought for deep contemplation or journaling.

Share your quotes with us

Are there any other quotes on yoga and love that have encouraged and supported you to create and maintain a consistent morning yoga routine? We’d love to hear them, so please post them in the comments below!

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A morning yoga practice is a great routine to help you relieve stress and tension, increase your ability to concentrate and focus, and to boost your energy levels. Just a few minutes of yoga in the morning boosts your immune system, increases your metabolism, improves your mood and promotes mental wellbeing. Despite all the amazing benefits of morning yoga, people often feel that they do not have enough time for a practice, or they think they don’t have the energy or enthusiasm to wake up early. The trick is to create a morning practice that is fun, effective, and rewarding. The following morning yoga tips will teach you how to maximize the benefits of your practice, while being excited to get on your yoga mat soon after you wake up.

Most of the following morning yoga tips will apply whether you are practicing at home or going to the yoga studio. Choose which tips are best for your lifestyle and your needs. You may wish to bookmark or print out these morning yoga tips to revert back to as you build a solid morning yoga routine. Hopefully, these tips will soon become second nature to you!

1. Prepare the night before

Incorporate a few tasks to prep for a morning practice in your evening routine. If you are taking your morning sessions at the local studio or gym, then make sure you have enough gas in your car, fill up your water bottle, pick out your yoga clothes and gather your mat, props, and other gear. The less effort you take to get ready, the more likely you will make it to class. If you are practicing at home with an online class or just doing your regular practice, then have your space and equipment ready with your yoga mat already rolled out. Pick out the morning yoga video you want to use and cue it up on your device.

Try to avoid eating a late heavy meal the night before as it will make you feel groggy and heavy. Go to bed at a reasonable time to get a good night’s sleep so you will be well rested when you start your morning yoga routine and can resist hitting the snooze button.

Set an intention just before you fall sleep to prime the mind for success when you wake up. This can be linked to your goals or the benefits you wish to experience from your practice. You can alternatively visualize or imaging yourself enjoying getting up early to practice yoga.

2. Set realistic goals and expectations

It is important to have clear and actionable goals, but it is equally important to keep your morning plans realistic. If your goals are too lofty, then you may set yourself up for failure, excessive struggle, and suffering. On the other hand, if you set goals that are too low, then you may end up feeling bored and disempowered by competing your goals too quickly and easily. Perhaps your first goal would be to do five sun salutations in a row without stopping. Maybe your second goal would be to hold each posture for at least four deep breaths. Whatever your goals, make them SMART (Specific, Measurable, Attainable, Realistic and Timely).

3. Visualize the benefits

As you get ready for your morning practice, mentally rehearse the rewards you will receive. It will keep you moving toward your goal of having a great day and a brilliant start to your week. If you are having trouble getting motivated, then use these mental benefits as extra ammo to help you power through your prep and get to class or to your mat.

4. Wake up with a shower

Taking a shower or just splashing some water on your face will help refresh and wake you up before you begin with your yoga session. It might feel odd to shower before you workout, but especially if you are going to class, being clean and hygienic will make you feel and smell good while you practice.

5. Hydrate

Drink a glass of water upon waking to make sure you are well hydrated before your practice. Water with some fresh lemon juice helps your body flush out all the toxins and maximize your energy levels for your morning routine.

6. Have a snack

It is best to practice on an empty stomach, but if you are hungry or feeling your blood sugar levels are low, you can have a snack before you get on your mat. A morning smoothie is a great option, as is fruit and small amounts of nuts and seeds. Whatever you choose, make sure that keep your snack small, light and easy to digest.

7. Take it slow

When you wake up the body is stiff and stagnant from sleep and probably not capable of jumping straight into a class. Be kind to yourself in the morning and take things slow and easy while the brain is still recovering from unconsciousness and the body is still heavy with drowsiness. Set your alarm to give you a few extra minutes so you don’t feel any pressure or stress to rush to your mat.

8. Keep it short and simple

It is best to Keep your morning yoga practice short. A suitable length is 15-30 minutes. You probably don’t want to add too much weight to your day by doing an extended practice before you’ve even gotten going. Short, quick practices are a great way to prepare your body and mind for a hard day’s work. On the other hand, if you only do a few rounds of sun salutations, you may find that the effects of an abbreviated practice wears off very quickly. It’s a tricky balancing act, so experiment and find what works best for you.

9. Choose a convenient time and place

If possible, try to do your morning yoga practice in the same room or space where you do your daily exercise routine. This will help you build a feeling of continuity and keep you on track. Just be sure to pick a place that is quiet and free from distractions. Look for a place that is relatively clean and uncluttered. Avoid places with a lot of traffic or places with lots of people running around. This will make your practice much more peaceful and you will concentrate better.

10. Keep it interesting

If you do the same morning yoga routine over and over, your body gets bored and sluggish. Consider changing it up every week or two. You can mix it up by including a variety of yoga techniques and morning yoga poses. Do some sun salutations one day; some pranayama breathing exercises the next. Keep it fresh and try a new sequence of asanas every month. Add or remove exercises as needed to maintain the love and enthusiasm in your practice.

11. Practice with a friend

Practicing with a yoga buddy is fun and makes you feel good. Committing to practice with a friend makes you not want to leaving them hanging, so this commitment motivates you to show up.

12. Sign up for a morning yoga challenge

Challenges are a great way to add variety to your morning routine and provide motivation to practice every day. You can find yoga challenges on Instagram, YouTube, at your local yoga studio, or you can make your own. Choose something that you can realistically accomplish and is geared toward your experience and level of fitness. It is best to start with a 7-day challenge and work your way up to 30 or 40 days.

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If you have trouble finding energy and enthusiasm in the morning, you can use a guided meditation to wake you up and get you motivated for the day ahead. A good guided morning meditation can also help you start your day on a positive note and help you get in the right mindset to tackle the tasks ahead. If you want to start your day with positive energy, there are many free morning guided meditations on YouTube that you can try. We’ve rounded up some of the best free morning guided meditations to start your day. If you want an even better way to start your day, you can also add a bit of morning yoga to your routine!

Guided Morning Meditation To Start Every Day Perfectly by Boho Beautiful Yoga

Cultivate a deep internal connection and find the mental clarity to “set your day on the perfect track for success and fulfillment” in this mindfulness and affirmation based meditation. This 10 minute morning guided meditation focuses on breathing, body sensations and feeling gratitude and other positive emotions. In the middle of the practice you are encouraged to focus and repeat the phrase “I am exactly where I need to be. I open myself to the universe and trust in the unfolding of my life.”

Morning Guided Meditation for Positive Energy and Motivation by Caren Baginski

You’ll be in good company with this video if you are a big believer in morning meditation. Caren’s intention for her 10-minute morning guided meditation is to create positive energy and motivation and to “set yourself up for your day in a way that’s intentional and aligned with your spirit.” The practice begins with a focus on the breath, feeling positive emotions. The primary focus in this practice is a body scan with visualization. For each body part, you are instructed to imagine it being filled with aliveness and positive energy.

Meditation to Start Your Day by Yoga With Adriene

Use this simple and sweet all-levels mindful meditation to start your day with a calm mind and a positive intention for the day. This 7-minute meditation begins with some basic info to get set up for the practice and then some deep breathing with gentle neck stretches. The rest of the practice continues the focus on the sound and feeling of diaphragmatic breathing to effect your mood and posture.

Morning Guided Meditation for Bliss & Mindfulness by Jessica Richburg

This 10-Minute practice begins with concentrating on the breath, and then moves into a mindful body scan that incorporates a sunrise visualization. The intention of this energizing meditation is to “help you wake up in the morning, connect with your body and start your day off on a positive note.”

Morning Meditation To Set Your Intention by Yoga with Kassandra

This meditation incorporates using a hand mudra and a “3 word intention setting” method. The video begins with several minutes of cleansing and mindful breathing, body awareness and letting go. The 10-minute practice then shifts into guiding you into setting a three word intention based on what kind of day you wish to have physically, emotionally, and spiritually.

Energizing, Grounding, and Centering Morning Meditation by YOGATX

This simple and beginner friendly morning meditation is designed to help you wake up while feeling grounded and centered. The 10-minute practice begins by focusing on the breath move up and down your spine and then continues to refine and deepen your mindfulness on the sensations of the body and breath.

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Morning meditation is a great way to start your day off bright and refreshed. But not everyone is a morning person, and many people find it difficult to find the time or motivation to start their morning with meditation. Many successful people find it essential to start their mornings with a few minutes of breathing and silence to kick start their day with a clear mind and a productive attitude. If you have been struggling to start a morning meditation routine, we’ve gathered some great tips and expert advice to help beginners get started.

Why meditate in the Morning?

There are many benefits of meditation in general, but there are several benefits for practicing your meditation sessions first thing in the morning. Numerous studies have suggested that meditation has various health benefits–most notably, reducing stress. Meditation gives the mind a break, offering an opportunity to detach from the chaos of our lives and seek shelter in silence and stillness. A morning practice will set the tone for your day and help you be more energized, focused, content, and optimistic. Here are a few other great benefits:

• Boosts your enthusiasm and energy levels.
• Helps you be more positive and improves overall mental health.
• Increases your focus and concentration so you can be more engaged in your work.
• Encourages you to clear your mind of negative thought patterns and let go of emotional baggage.
• Reduces your overall worry and anxiety levels throughout the day.
• Creates a balanced perspective for engaging with your co-workers.

If the idea of sitting down to meditate for several minutes every morning doesn’t appeal to you, you can find opportunities in ordinary moments to meditate. Just a few moments of mindfulness in your routine can bring you greater energy, focus, and calm.

When should you meditate in the morning

Many practitioners find morning to be the easiest time to practice, whether they’re choosing mindfulness, mantra meditation, visualization, or another technique. You can practice at any time of the day or night, but most people agree that the ideal time to meditate is first thing in the morning. The traditional time is at sunrise or an hour and a half before, which is called Brahma Muhurt—the time of Brahman.

While this is considered the best and most auspicious time for spiritual practices, it can be challenging for most people to commit to. It is much more important to have a set routine that works for your practice and morning schedule. Creating a set morning routine means you don’t have to think about or decide what you’re going to do as soon as you wake up. This will make your morning practice a habit and an automatic part of your day.

How to start a morning meditation practice

The hardest part of starting a meditation routine is the first step! You may be unsure of how to do it, or how to stick with it; you may see the benefits of meditation but feel you don’t have the time, or simply be too busy to spare 15 minutes a day to sit still. You can make it as complicated or simple as you want it to be: lie down, sit, or stand; you can focus on your breath, your body, your mantra, or just observe your thoughts. The secret to getting started is to make it as simple as possible, and to start slowly. We recommend beginners try the following:

• Set aside a specific time to practice. 15 minutes is the recommended length of time.
• Decide on a length and commit to sitting the entire time.
• Choose a technique or style that works best with your personality.
• It’s best to use a seated meditation pose. Find a comfortable chair, a spot on the sofa, or a cushion in a spot on the floor. You can even sit in your car before or after your commute!
• Find a nice, quiet, comfortable space that supports your practice.
• Set a timer.
• Support your body to minimize distracting aches. Use pillows, yoga props, blankets or whatever is most accessible. If you are committed to your practice, using a proper meditation cushion is recommended. There are plenty of shapes and sizes to order online.
• Maintain good posture.
• Close or soften your eyes.
• Take slow, deep breaths.

Tips for starting an early morning meditation routine

When you’re starting out with a brand new morning meditation, it’s important to experiment with the different types and techniques. But don’t forget, whichever type of practice you eventually decide to stick with, you can always explore other traditions later on. If you’re not yet ready to call a full meditation practice your own, start looking for meditative moments during otherwise mundane events. For example, you can take a 1-minute walking meditation to your car or practice mindfulness while preparing your morning coffee. Here are other tips to consider when you are starting out:

• Get rid of any unnecessary noises or distractions, like TV and smart phones.
• Avoid coffee before your practice, to prevent the caffeine from over stimulating your mind.
• To help wake up, try splashing warm or cold water on your face.
• Make it easy! If you need to, start with 5-10 minutes and work your way up.
• Find a local class or group. While there are great resources for learning meditation online, it’s always best to find a local teacher to help you get started.
• Don’t be discouraged—find inspiration and community support to keep you motivated.
• Set realistic goals and expectations. Meditation is a challenging practice but it will get easier over time. It can take up to three months to notice a difference in how you feel.
• Schedule it! Regardless of how or when you meditate, the key is doing it consistently every morning.
• Listen to a guided meditation or use one of the many mindfulness apps to get you started.
• Wear comfortable clothing that does not tug or pull against your body.
• When you realize your thoughts are drifting, return your attention back to your point of focus without judgement or criticism.
• Find fun and creative ways to infuse your meditations with inspiration.

How do I know if morning is right for me?

Everyone has their own unique approach to meditation, and it’s important to keep in mind that the impact of any practice depends on the individual. For many, the morning is the best time to take a few moments to breathe deeply, quiet the mind, and simply be with yourself. But if you aren’t able to stick with it, don’t give up—it may not be the right time for you.

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We’ve all woken up on the wrong side of the bed. Getting too little sleep and burning your tongue on your morning coffee can quickly snowball into a terrible day. A morning yoga practice provides the tools to start the day on the right side of the bed and carry that happy feeling within us as the day continues. Yet yoga contains a vast array of practices beyond poses that can boost your ability to set a positive tone for the day. We’ve rounded up nine practices to further feel more grounded, balanced, inspired, calmer, and happier for the rest of your day.

How to expand and elevate your morning yoga routine

To get the most out of your morning routine, check out the following nine practices. These will assist you to shift out of a stressful work mode and into a calmer, more peaceful, and happier place. Adding these to your morning yoga routine creates a solid foundation for the rest of your day, giving you the energy, focus and enthusiasm to be more productive, happy and mindful.

These simple techniques and morning yoga practices will not only start your day off with a smile—they will also increase your overall happiness, vitality and wellbeing. While most of these are easy to learn, you may wish to consult with an experienced yoga instructor to explore further.

1. Meditate

Meditation is key to long-term happiness and inner peace. It can actually permanently change your brain. A meditation practice boosts happiness by increasing positive emotion and decreasing depression, anxiety, and stress. A study by the Journal of Personality and Social Psychology found that loving-kindness meditation increased positive emotions over time. I think of loving-kindness meditation as wishing yourself and others well, then extending this well-being to all beings.

2. Visualization

Visualization helps you replace negative thoughts with positive ones. If you can begin your day visualizing a future happy event, you’ll get an added boost of happiness through anticipation. So, start your day in your happy place. Begin by closing your eyes and picturing yourself in your favorite place or doing something that you’re looking forward to. Imagine how it feels, smells, and what it sounds like. Let yourself be transported to this safe space.

3. Gratitude

How you feel in the morning can affect your entire day. Get your day going with gratitude because grateful people are happy people. During your yoga practice, think or even say what you are grateful for. Some days, I like to simply begin with, “I am grateful for this body. I am grateful for this yoga practice.” Returning to your grateful thoughts in your practice will help you be grateful and happy throughout your day.

4. Kapalabhati

Kapalabhati or breath of fire is perfect for the morning because it is warming and energizing for the body and brain. Kapalabhati is an invigorating breath that can help shake off negative emotions and clear out negative thoughts. It is characterized by quick short exhales and passive inhalations. Add 1-3 short rounds at the start of your practice to help you wake up. Advanced yogis can add breath retention and bandhas to further intensify this breathing exercise.

5. Add power poses

A morning boost in confidence and self-esteem increases your happiness throughout the day. You are more likely to feel good about life if you feel good about yourself. Power poses are asanas that energize and make you feel strong, confident, and ready to tackle the day. Get on your mat and practice the poses that make you feel like a rock star. Try some standing yoga poses for strength and an energetic uplift. Add several of the warrior poses to boost your willpower and focus to conquer any obstacles in your day. Chest opening backbends will also improve your posture and cultivate compassion and courage.

6. Embrace Challenge

Knowing how to handle challenges can boost your happiness by showing you that the worst-case scenario is often not as bad as you thought. When you face challenging poses on your mat, you’ll begin to see them as not so bad and may even learn to feel calm amidst the challenge. Add advanced yoga poses you aren’t fond of to your morning practice. Pick the pose you like the least, the one that makes you tense and maybe even stressed. Practice it, breath and even smile through it, and feel better able to handle what the day throws at you.

7. Set clear achievable goals

Mastering skills and reaching our goals gives us a long-term happiness boost. When we look back on an accomplishment, we feel happy, empowered, and strong. Create a ritual of setting intentions and goals on a regular basis. Use your asana, pranayama, and meditation practice to build your skills and reap the long-term benefits. Pick a pose or technique you are learning and practice it every day. You may even enjoy keeping track of your progress.

8. Smile

Smiling makes you feel good and helps you recover from stress. Even if you aren’t feeling happy, smiling can increase happiness. So, strike an asana pose and smile. It’s probably best to start with a pose you like or even one of your power poses but eventually try this even in the challenging poses.

9. Eat mindfully

Eating breakfast puts you in a better mood. But, eating mindfully increases your happiness even more. Appreciating your food before you dig in builds anticipation, which also increases happiness and even makes your food taste better. So, take your practice off the yoga mat with breakfast.

How to incorporate practices into your morning routine

• Don’t take on too much right away—start with exploring and adding just one or two practices.
• Practice each one separately to gauge its effects and understand the technique.
• Pick the ones that resonate strongest with you to try first.
• Take a playful, creative and explorative approach to integrate these into your yoga routine.
• Take time to integrate and reflect to further refine your morning routine.

Morning yoga is one of the best ways to start the day and one of the easiest ways to reach your best physical and mental performance. A daily yoga practice that incorporates one or more of the above ideas will have the strongest effect on boosting inner-peace, emotional balance and happiness. The more time you spend on your yoga mat in the morning, the more benefits of yoga you will receive. Leave a comment below to let us know which you tried, how they felt, and what other yoga practices boost your morning yoga flow.

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There are many reasons to start your day with a morning yoga routine. The morning is a great time to practice yoga poses because it prepares your body and mind for the day ahead. It can also be hard to find time to practice yoga during the day, and at night you might be too tired to do anything. A short series of yoga stretches and poses with mindful deep breaths can keep your body loose and limber, help you release stress and tension, energize your body and calm your mind. To help you get a splendid start to your day, we’ve gathered 18 of the best morning yoga stretches and poses, so you can power your way through the day with peace and productivity.

Tips for practicing morning yoga

• Start slow and warm up the body with rhythmic movements.
• Gently work on building up to deeper stretches.
• Experiment with different asanas to find the best energizing yoga routine for you.
• A faster paced Vinyasa yoga style of movement will be more energizing.
• Incorporate a few minutes of energizing pranayama like breath of fire.
• Be mindful to take slow breaths regardless of the pace of your practice.
• A regular practice and a minimum 15-minute morning yoga routine is recommended to receive the most benefits of yoga.
• Place the most energizing asanas at the end of your morning sequence of postures.
• If you have a hard time waking up, practice morning yoga in bed!

The best morning yoga stretches and poses

We’ve asked several yoga experts for a few of their favorite morning yoga stretches and poses. Practice one or more of these stretches and poses to get up and get moving, and help you start your day feeling refreshed and energized. It’s easy to make yoga work anywhere—all you need is a modest amount of space and a desire to create a healthier body and a more peaceful mind. Choose from a selection of simple poses that you can do at home, or aim to build up to a more strenuous routine. Click on the pose photos for detailed step-by-step instructions.

Mountain Pose / Tadasana

A great pose to start your morning practice with a calm grounded energy is mountain pose. Carrie Froggett teacher and co-founder of The Frog Project notes that “Essentially, it is a meditative pose, but the standing nature of the posture means that your body is physically active. I love the challenge of using the least physical exertion as possible while simultaneously trying to relax my mind. It looks easy, but it’s tough, and the benefits are wonderful. A game changer for any morning!

Froggett recommends holding the hands in prayer position to encourage “a feeling of faith, acceptance, commitment” and to use the pose as an active meditation to provide “a few minutes to introspect, set an intention for the day ahead, or a chance to let go of something you may have been holding onto overnight. This in turn can leave you feeling energized and prepared for the day ahead, and often with new and creative ideas to take with you into your day with momentum, ease and grace.”

Cat and Cow pose / Marjaryasana and Bitilasana

Flowing between Cat pose and Cow pose is a great way to wake up your spine for your morning practice. According to yoga teacher Eloise Skinner, “a night of sleep can leave your back and neck feeling immobile and restricted, and the cat-cow transition helps to bring some movement back to your body.” She suggests that “as you move through the two poses, you can use it as an opportunity to check back in with yourself: perhaps close your eyes, and synchronise your breath to the movement.”

Child’s pose / Balasana

One of the easiest asanas to include in your morning practice is Child pose. OriGym yoga instructor Annie Williams tells us that “as well as being a great and highly effective way to start a yoga practice, Balasana is a brilliant way to start your day as it allows you to reconnect with your breath, as well as providing a gentle release for the lower back, lats and hips—waking them up and preparing them for the day ahead.” Child is excellent for alleviating stress and anxiety, and Williams notes several other benefits. “The Child’s Pose helps release any build-up of tension in the back, shoulders and chest, as well as normalises circulation throughout the body, which is vital for our bodily functions to perform at their optimal potential.”

Hero pose / Virasana

A stable basic pose to start your morning routine with is Hero. Shaw Academy instructor Tanya Shiels recommends This pose as it is “wonderful for improving your posture and is a deep stretch for the quads, knees, and ankles, which often feel stiff and sore in the mornings. Starting your mornings in Virasana is a great pose to set intentions for the day, resting your hands on your knees, palms upturned, in a gesture of receiving for what the day has in store. Pairing this with some heating Pranayama is also a great way to really connect with the body.”

Downward Facing Dog pose / Adho Mukha Svanasana

A great pose to incorporate into your morning practice is Downward Dog. This classic yoga pose strengthens the upper body, improves blood circulation, and brings fresh oxygen to the brain to help you wake up. Skinner appreciates how “the posture delivers a stretch to the back of your legs, as well as creating space along the spine and the back of the neck. You can pedal through your feet in this position to bring some movement and energy into your legs and hips.”

Sun Salutation A / Surya Namaskar A

Welcome the warming and energizing nature of the sun as you flow through the movements in the sun salutation sequence. “Surya Namaskar A is a key aspect of Ashtanga Yoga which is typically practiced in the morning before eating,” notes Shiels. “This dynamic sequence is a perfect way to warm up your body, increase flexibility and strength, and leave you feeling energised for the rest of the day.” Use the repetitive nature of the sun salutation to connect with your breath and clear your mind. “A common practice is to repeat the Surya Namaskar 108 times,” says Shiels. ” However, even a few rounds of this wonderful sequence is enough to bring energy into the body, so you can greet the day with positivity and gratitude.”

Cobra pose / Bhujangasana

If your day ahead requires creativity and confidence, hold Cobra pose for several breaths. This back-bending pose compresses the kidneys and opens the chest, which is extremely invigorating for the morning. Froggett tells her students to “skip their coffee and do a backbend first thing in the morning. It will give you more energy than your espresso and have you dancing into your day ready for anything.”

Bhunjangasna exercises and tones the deep muscles of the back that support the spinal column to support good posture. Froggett adds, “backbends have a strong impact on your hormones, secretions and chemicals in your brain which stimulate the body and generate feelings of confidence, strong self-esteem and willpower. An added bonus to this pose is the gentle pressure it puts on the abdomen and pelvis, which kick starts your digestive organs into action. Best done on an empty stomach.”

Low Lunge pose / Anjaneyasana

If you’re spending a lot of time sitting at work, include a variation of low lunge in your morning practice. “Low lunge is an energizing pose that powers up your hip flexor muscles,” says Grace Woinicz, CEO at The Brilliant Kitchen. “It also stretches your arms and your torso and powers up your legs. This is a helpful pose to practice in the morning before heading to work as it prepares you for a long day ahead.” To make this asana more energizing, add a round of breath of fire while holding. For more stretch in the hips and legs, use one hand to gently draw the back foot towards the hips.

Camel pose / Ustrasana

Empower your morning yoga flow by taking several deep breaths in Camel pose. “This heart opener is surprisingly energizing, and leaves you feeling ready to conquer the day,” notes Amy Zellmer, editor-in-chief of The Brain Health Magazine. “It can be a challenging pose for some, as it is a deep backbend. You can use a block under your feet to help bring them up closer to your arms, or you can simply allow your arms to hand wherever they reach.” This deep backbend opens your chest and improves lung capacity so it is especially powerful to use a full diaphragmatic breath while holding.

Chair pose / Utkatasana

Fire up the quadricep muscles in Chair pose if your day calls for clarity, balance and groundedness. This standing pose “gives a sense of grounding through the feet, and activation in the biggest muscle groups of your lower body,” according to Skinner. “Chair pose is a great way to bring some energy into your morning practice! The lift up through the arms can bring a sense of openness and invitation—a great way to start your day.”

Twisted Chair pose / Parivrtta Utkatana

You can take Chair pose a step further with its twisting variation. Williams recommends all students to begin their day with Twisted Chair pose as it “helps to increase our circulation as it uses every muscle in the body, and the twisting action helps wake up the internal organs and plays a role in our digestion process. The Twisted Chair pose, just like other poses that feature a twist, present a squeeze and release effect on both our body’s digestive system and internal organs so they help promote detoxification.” A few other important benefits of this twist include “increasing our balance and focus and improving joint range of motion, both of which are important factors that we draw on from the second we wake up.”

Dancer pose / Natarajasana

If your morning needs a big boost of invigoration and motivation, add Dancer to your yoga sequence. This back-bending standing pose “is a great movement to improve balance, flexibility and energize your whole self,” according to Tara Stiles, founder and owner of Strala Yoga. “It’s important not to use the force of your arm strength to try to open your back, same as it’s important not to use force against yourself in any movement. Dancer is a great movement to practice in the morning to create expansion and space in your back as well as a mindset of being open to possibilities.”

Warrior II / Virabhadrasana II

Adding one or more of the warrior poses to your morning yoga flow is essential to wake up your body and mind and empower you for a challenging day ahead. The most accessible of these poses is Warrior II. “This is a powerful pose for balance and strength, but also to help you practice your affirmation statements or to set goals for your day,” says Zellmer. “It is a foundational pose of any yoga practice, and will help you feel more confident, grounded, and focused.”

Warrior I / Virabhadrasana I

Warrior 1 challenges one to stay grounded and present and helps build power and stability in the legs, core and back. This is a excellent asana “for building strength and whole self-awareness as well as getting a nice and gentle opening in your hips and back,” explains Stiles. “Warrior 1 is a wonderful position to practice in the morning to bring your mind to focus as well as engage your body in balanced strength building.”

Warrior III / Virabhadrasana III

You will get a quick boost to your heart rate and energize your entire body when you balance on one foot in this Warrior pose. “Warrior 3 feels like it sends waves of activation to every muscle in your body,” says Woinicz. “Starting from shoulders, to hamstrings, calves, ankles, and back. It also stretches and tones your abdominal muscles. If you are ever running short on time and can only do a single pose, this is the one.”

Triangle pose / Trikonasana

A classic yoga asana to include in your daily yoga practice is Trikonasana. This standing pose is “great to open up your whole body together and gives a big sense of expansion emotionally,” according to Stiles. “It’s awesome to practice triangle pose in the morning to wake up your whole self, release any tightness in your body and energize your mind. The benefits include strength building in the legs, balance and coordination improvement and mental focus.”

Wide-Legged Forward Fold pose / Prasarita Padottanasana

It is important to integrate and balance out the powerful energizing properties of the warrior poses and other standing postures. Zellmer recommends to “follow up Warrior II with a gentle wide-legged forward fold. Forward folds calm the central nervous system, increase circulation, and help you center your body and mind. Focus on grounding into the earth beneath you, using a block to rest your head if you can’t reach the floor.”

Pigeon pose / Eka Pada Rajakapotasana

Another powerful pose to practice if you sit a lot at work is Pigeon. Michelle Bagnato at Bliss from Balance tells us that it is common for her to wake up with tight hips. “This pose, with the help of a block for support and to keep my hips even, is amazing at loosening the area. To help me feel focused in the morning I make sure to reserve a few minutes in the pose resting my forehead on my hands or the mat.” Pigeon is a key yoga pose to help her wake up. She notes that “Spending this time with a few deep inhales and exhales helps me feel grounded and at peace, allowing me to check in on how I am feeling that morning so I am prepared for the day ahead.”

Bow pose / Dhanurasana

A glorious morning pose to boost energy levels and promoting a strong metabolism for the day ahead is Bow. This belly down backbend stretches the entire front side of the body while strengthening your back. It invigorates the internal organs and stimulates the adrenal glands and strengthens diaphragmatic breathing. According to Williams, “as the Bow Pose works to open our chest, it can help us have an easier time breathing. By promoting a steadier breath pattern, the Bow Pose can help calm us and reduce stress, leading to improved concentration levels and mental determination which directly improves our mindset and productivity on a day-to-day basis.”

Seated Spinal Twist pose / Ardha Matsyendrasana

It is important to start your day with a happy spine, so include at least one twisting pose like Ardha Matsyendrasana. Placing Seated Spinal Twist at the end of your morning yoga routine soothes and invigorates the back muscles and is calming to the mind. Shiels tells us that “This is a great pose for mornings as it brings energy into the spine after sleep, where often our spine is in one position for long periods of time. Also, one of the best poses to aid digestion, a seated spinal twist will leave you feeling energised, and stimulate your digestive system before eating breakfast. After doing this pose in the mornings, drinking a glass of warm water with lemon will help to fully kick start the digestive system, and prepare your body for the day ahead.”

Seated Forward Fold pose / Paschimottanasana

An excellent asana to integrate and release tension and tightness in the back body is Seated Forward Fold. Froggett explains that “the longer you hold and breathe into it, the deeper the stretch and the more ‘release’ you feel along the spine, from the base of your skull, between the shoulder blades and all the way to the lower back. The effect of this opening up across the whole back of the body is an extremely energising way to start the day. You will experience any compression that has built up overnight, or indeed anything left over from the previous day, begin to melt away. Leaving space for ease, energy and inspiration to take into your day ahead.” This calming floor pose also tones and massages the abdominal and pelvic region, which is great for stimulating digestion at the start of the day.

This posture encourages a feeling of letting go, surrender and release as Froggett explains, “I love how it can help me let go of anything that I might have woken up thinking about and really helps me start the day with a fresh slate. The nature of a forward fold is that it’s hard to do anything but breath and let go, so it’s wonderful for getting you grounded, focused and ready for the day.”

Bridge pose / Setu Bandha Sarvangasana

A great way to close your morning practice is with the energizing and heart opening Bridge posture. This gentle backbend stretches your chest, belly and shoulders, while strengthening the back, buttocks, and hamstrings. Bagnato tells us that “This pose is a little more active, which I love to incorporate at the end of my practice. It helps me to wake up by generating heat in the lower body and back, and making me feel more limber. To ease into the pose (or if you prefer a less active version) try doing a supported bridge with a block under your sacrum. This is perfect to help alleviate back tension from sleeping. No matter which variation you chose, this full-body pose will help you switch on mentally and physically, so you can easily transition from a drowsy state to fully waking up.”

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