Stretching Exercises: Do these 7 stretching exercises for a good start to the day

Do you often feel tired when you wake up in the morning or feel stiff and tired. To get rid of this, you can include some stretching exercises in your morning routine. This removes the stiffness of your body, the body can become flexible and you can also get energy for the whole day.

Stretching exercises can help you stay fit and can also boost your confidence. If you have less time in the morning, then you can do this exercise in just 10 minutes and if you want to do it for a longer time or repeat it, then you can do that too.

Starting the day with stretching exercises will keep your body and mind both healthy and fit. So let's know about those stretching workouts, with which you can start your day.

Balasana (Child's Pose)

This pose is great for stretching your hips, pelvis, thighs and spine , as these areas of the body tend to be a bit tight in the morning. Even if you fell asleep in the wrong position at night, this pose can make you feel better. It calms your mind and relieves stress and fatigue, so it can be a great way to start the day.

How To Do

To do Balasana, sit on a yoga mat or on the ground in Vajrasana.

Now while breathing in, lift both the hands straight above the head and do not join your palms.

Now while exhaling, bend forward. Keep in mind that you have to bend from the hip joints, not from the waist joints.

Lean forward until your palms touch the floor. Now keep the head on the ground as well.

After coming in Balasana posture, relax the whole body and take long breaths in and out.

You can stay in Balasana for 30 seconds to 5 minutes.

Marjaryasana and Bitilasana (Cat-Cow Pose)

These two poses, done together, can increase the circulation of your spinal fluid. This will help lubricate the spine, stretch your back and torso, and gently massage the organs in your abdominal area. This stretch is great for waking you up and getting you ready for the day.

How To Do

To do Cat-Cow pose, come from Balasana to tabletop position.

Place your wrists under your shoulders and your knees under your hips.

Keep your back and neck straight and look down. Balance your body weight equally between both hands and both.

Now take a breath and look up. Push your shoulders further away from your ears.

Pull your navel in and keep the abdominal muscles close to the spine.

Now exhale and lower your head, keeping your chin towards your chest and your tailbone towards the yoga mat.

Continue doing this exercise for at least one minute.

Downward-Facing Dog

This pose is great for mornings because your body is inverted. It resets your nervous system, calms the mind and activates the body. This pose can also be great for sciatica pain and can relieve fatigue. If you have back pain that is causing you sleep problems and pain and fatigue, then this pose is especially for you.

How To Do

First of all, stand straight on the ground.

Now bend down towards the ground by moving both the hands forward. Your knees should be straight while bending.

Both your hands should not be equal to the shoulder but should be slightly ahead of it.

Now spread the palms of your hands forward in the bent position and keep the fingers straight.

Exhale and bend the knees in a slight bow for the downward-facing dog pose.

After this, keep the hands completely spread forward from below the shoulders on the ground.

Now bend your knees a little more on the ground and raise the hips as high as possible.

Keep in mind that your head should be slightly inclined towards the ground and should be equal to the back. Stay in this position for 30 seconds to 1 minute.

Tadasana (Mountain Pose)

This pose not only removes stiffness in the body but also improves posture. It strengthens the thighs, knees and ankles, tones the abdomen and stretches and straightens the spine. This pose also gives relief from the pain of sciatica.

How To Do

First of all, stand on the yoga mat by straightening the legs and waist.

Keep both your hands straight on the side and keep the ankles together.

Now raise the fingers of both your hands by intertwining them. Your palms should be facing towards the sky.

Now while breathing slowly, try to stand on the toes and pull the body upwards.

When your body is completely relaxed, try to remain in this pose for some time. Also keep breathing normally. In this position, the entire weight of the body should be on your toes.

Then, while exhaling slowly, slowly come back to the standing position. You can do this pose from 20 seconds to 1 minute.

Virabhadrasana 1 (Warrior Pose 1)

This standing pose is also called power pose. It can increase your confidence, hip flexibility, and focus, while keeping your whole body active.

How To Do

Stand straight on the yoga mat and get into Tadasana posture. Keep a gap of 3 to 3.5 feet between both the feet.

Raising both the hands upwards, bring them parallel to the ground and bring both the palms above the head and join them together.

Now rotate the toes of your right foot to 90 degrees. Next, rotate the toes of the left foot to 45 degrees. Keep the legs straight.

Rotate the upper torso towards the right leg and also rotate your mouth to 90 degrees.

Make a 90 degree angle by bending the knee of the right leg. Bring the right thigh parallel to the ground. Keep your left leg straight.

Tilt the head back and look upwards. Remain in this position for 30 seconds to 1 minute.

Now come back to the old position. Now repeat this pose with the other leg as well.

Setubandhasana (Bridge Pose)

This pose strengthens your spine and stretches the chest, neck and spine. It calms the mind and helps reduce stress and depression. This pose also improves your digestion and stimulates the abdominal organs, lungs and thyroid.

How To Do

Lie down on your back. Keep your hands at your sides.

Bend your legs and bring them as close to your hips as possible.

Slowly raise the hips by putting pressure on the hands. Breathe in while doing this.

Keep the feet firmly fixed. Bend the back as much as you can. Do not exceed your capacity.

Now join both the hands.

Focus your gaze on your nose or on the ceiling.

Stay in this pose for 5 to 10 seconds, then lower the hips back to the ground. Exhale while coming down. If possible, repeat it 2 to 3 times.

Uttanasana (Standing Forward Bend)

This pose calms the mind, relieves stress, fatigue and anxiety and improves digestion along with improving liver and kidney function. This pose not only heals your body but also gives new life to it.

How To Do

First of all, stand on the yoga mat and keep a distance of one feet between the feet.

Now keep the legs straight and take a deep breath and bring the hands down.

During this, you have to keep in mind that your legs should not bend from the knee.

While maintaining this position, try to touch the toes with your hands.

After this, move your hands backwards. Now try to hold the upper part of the heel.

Stay in this position for a while and then come back to the previous position. Repeat this pose three to four times.