Veggie Blog

If you would like to start your day feeling calm and a little more flexible, instead of reaching straight for coffee, a short yoga routine in the morning is a good choice. You do not need special equipment or hours of free time, and it suits women of every age and level of fitness. Here is a gentle way to begin.

What can you do before you get out of bed?

First things first. When you wake up, you can start in bed or sit on a mat on the floor. Hug your knees to your chest and rock gently from side to side for a few breaths. Then stretch your legs out and reach your arms overhead. Next, stand up, bend forward from the hips and let your head and arms hang down toward your shins until you feel ready to start the day. Keep your knees soft, and if your hamstrings are tight, bend them as much as you like.

Why choose a gentle approach?

Many of us wake up and force ourselves into action with a series of small shocks: strong coffee, a cigarette, a hard workout or no exercise at all until we are stressed and tired. Many popular fitness programs have the same all-or-nothing style, with fifty leg raises, or jogging that pounds the joints, or a class with loud music and a pace that you did not choose. Yoga offers a different path. Move smoothly, with your attention on your breath and at your own speed, and do not compete with anyone else. Being kind to yourself is a habit that tends to spread to the people around you.

What does yoga involve?

The word yoga is generally translated as “union” or “joining,” and the practice combines physical postures, breathing and meditation. It ranges from gentle stretching and deep breathing to more challenging poses. The National Center for Complementary and Integrative Health says that research suggests yoga may help with general wellness, stress, sleep and balance, and that it is generally considered safe when practiced properly under the guidance of a qualified instructor. It gives your whole body a workout, but it should never be painful. It can also be useful when you are recovering from an injury, if your doctor agrees. A few poses are enough to start with: the cat and cow on hands and knees, the child’s pose, a gentle forward fold, a seated twist and a short rest on your back. See our guide to basic yoga postures and their variations for ideas.

How long and how often?

Sixty to ninety minutes, five or six days a week, is far too much for a beginner. Start with 10 to 15 minutes a few mornings a week and add time gradually as your body adapts. Regular short sessions give you more benefit than an occasional long one. Many people enjoy yoga before breakfast, but it is best not to practice straight after a big meal. Leaving two to three hours after a large meal is a common guideline among teachers. If you are hungry before practice, a light snack, such as fruit, tea or a little milk, is fine.

What rules should you follow?

Do not always work on what you are good at. If you are flexible, it is easy to keep doing the stretches you love, and the poses that are hardest are often the ones that help you most. If you are strong, spend some time on stretching, and if you are stiff, add some strength poses.

Stay present. Use the time to check in with yourself. How do you feel physically and mentally? How is your balance today? Is there anything that needs special attention, such as a tight hip or a sore wrist? Do not zone out.

Respect your body. Stop if something hurts, and tell your teacher or doctor about it. If you are pregnant, have high blood pressure, a joint problem or any health condition, ask your doctor before you start.

Find a place that is calm, warm and quiet, and keep your mat where you can see it so that it reminds you to practice.

If you want to go further, our posts on yoga for women and a shapely waist, holding poses in yoga for women and what yoga is have more ideas.