It is no coincidence that Yoga is traditionally practiced in the morning. Doing a bed-break yoga session is ideal for waking up gently and getting some energy before starting the day. A Yoga teacher talks to us about the benefits of Morning Yoga and gives us her advice on how to integrate it into our wellness routine.
With our increasingly intense and hyper-connected lifestyle, it is not always easy to slow down and find a time to take care of yourself and your body. The Morning yoga is a good way to keep in shape, while reclaiming time for yourself. Whether you want to wake up gently, give yourself energy for the day to come or tone his body… regular practice of Morning yoga provides many benefits for body and mind. If the Yoga studios and the gyms offer yoga lessons from 7 am, it is possible to practice at home, out of bed, to indulge in a more intimate and instinctive session, without constraint.
Traditionally, Yoga is practiced at dawn, at sunrise, when the mind is not quite awake or polluted by the thoughts and events of the day. Everyone can find a moment of calm and tranquility just for themselves, in a room where there is no risk of being disturbed. Create your own playlist, or choose to practice in silence by the sound of your breath. It is better to be fasting or not to eat two hours before the practice, to avoid being in full digestion during the session. Softness is essential, because the body is more rigid in the morning than in the afternoon. “We must not start with a competitive way of thinking and aim for the top of the mountain. Everything must be done gradually. Beyond the physical aspect of Yoga, we must take into account its spiritual and mental dimension”, advises Aurélie Louis-Alexandre, Vinyasa Yoga teacher and co-founder of Flawless Yoga. “The first morning, we try a sequence and observe if it feels good. If we already have a good yoga base and we practice regularly, we can to fix objectives for find your rhythm and challenge yourself. “If a daily practice can be very beneficial, you must always respect your limits and listen to your feelings.” You can practice every day, provided you vary the frequency of the sessions. For example, we can make a flow intense 45 minutes in the morning, then alternate with a softer session of 30 or 15 minutes the next day, just to stretch and relax your neck and back. The body also needs rest! “She adds.
Yes the benefits of Yoga on body and mind are no longer to be proven, a morning practice allows you to wake up on positive waves and warm your body for the day: “It is a different wake-up call than usual, when you get out of bed barely stretched before to go directly to work. It’s a way to maintain yourself, to keep in shape. When we adopt a good routine, there is something healthier that settles in our daily life “confirms Aurélie-Louis Alexandre, before to add: “From a mental point of view, the Morning yoga also allows you to start and live your day better. We are listening to his feelings and what is going on in our head. It is a therapy for the soul and the body. Even if it is difficult sometimes, it always feels good. We take care of ourselves and we never regret it! “.
To start the day off smoothly, no need to embark on yoga positions complex and challenging. “We can do simple stretches or greetings to the sun repeated 5 times. The goal is to warm the body and relieve pain “advises the professor, who recommends that we integrate two essential positions in our morning practice:
The upside down dog
This inverted posture consists in placing the head lower than the heart, with the pelvis raised to the sky, while the hands push the ground back. “This is the recovery posture in Vinyasa Yoga the most classic and accessible, which helps stretch the body up and down. It allows to relieve in particular the back and the lumbar “. Hold 5 dog dog breaths upside down to feel the benefits.
The child’s posture
Sitting on your heels with your big toes together, open your knees the width of your hips. Place your forehead on the floor, with your upper body between your thighs. “This is one of the most gentle and comforting postures in yoga. The upper body stretches forward. The arms are in front of or alongside the body to drop the shoulders. This hip opening and knee flexion helps us let go. We are not trying to engage the muscles. You close your eyes and drop everything. “During 10 breaths, this position stimulates the organs of the digestive system and relieves tension in the back.
For a more energizing awakening and to be fit for the day, the ideal is to practice a few sets of greetings to the sun. This dynamic series of yoga postures helps mobilize and soften muscles and joints. By synchronizing movements and breathing, we also develop our attention and concentration. “I particularly recommend” greeting B “which circulate energy throughout the body. This sequence includes in particular the postures of the mountain, the chair, the split on the ground, the board, the chaturanga, the dog head up and the dog head down. It awakens and stretches every part of the body, especially the hips and shoulders. It also helps us maintain good posture and tone up at the waist. After 5 repetitions, we can finish with a child posture “advises Aurélie Louis-Alexandre.
Finally, don’t forget to breathe during practice ! “Breathing is very important and makes all the difference. Before getting out of bed, sitting cross-legged, start by taking 3 deep breaths and exhalations to create space in the rib cage and in the abdomen. practical, use the fire breathing, also called “blows Ujayyi.“Inhale and exhale only through the nostrils. It creates heat and tones the deep belly muscles“she adds.
To push this wellness ritual at its peak, why not end the practice with a meditation session ? “There is already a meditative aspect to incorporating these exercises into a daily routine. It is a new habit that we try to focus on every morning. At the end of all our efforts, we can lie down and close our eyes for relax and be in the moment, which is a form of meditation. When you start, 3 minutes are enough to assimilate the practice and meditate. “Will we get started tomorrow morning?
Thanks to Aurélie Louis-Alexandre, co-founder of Flawless Yoga.