{"id":2074,"date":"2025-01-14T05:01:03","date_gmt":"2025-01-14T05:01:03","guid":{"rendered":"https:\/\/www.himalayanyogashram.com\/blog\/?p=2074"},"modified":"2025-12-17T07:16:35","modified_gmt":"2025-12-17T07:16:35","slug":"20-minutes-of-morning-yoga","status":"publish","type":"post","link":"https:\/\/www.himalayanyogashram.com\/blog\/20-minutes-of-morning-yoga\/","title":{"rendered":"20 minutes of morning yoga every day will bring you 6 magical benefits!"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" style=\"font-size:25px\">How do you start each day?<\/h2>\n\n\n\n<p>Successful people all have a xed morning ritual to start their beautiful day. Making good use of the morning Yoga time is denitely the key to success and health! Although they have dierent morning habits, one thing they all have in common is &#8220;exercise&#8221;! However, it is recommended not to engage in too strenuous exercise in the morning. Yoga is a good choice.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Extended reading &#8220;Meditation&#8221; can help you live an incredible life! Easily learn 3 simple and eective meditation methods. Another common point in the morning rituals of successful people is &#8220;meditation&#8221;<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Next, we will introduce the six major benets that morning yoga can bring to you, and invite you to practice morning yoga together and feel its charm~ 6 benets of morning yoga<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">1.Wake up the brain<\/h3>\n\n\n\n<p>Morning Yoga can make a sleepy mind clear and in good spirits, helping you maintain a clear brain and make better choices and decisions for the rest of the day.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">2.Wake up the body<\/h3>\n\n\n\n<p>Through morning yoga posture exercises, the sleeping body is activated, and at the same time, combined with breathing, it promotes the ow of oxygen in the muscles, awakens the body&#8217;s internal energy, and prepares the body to take important actions immediately.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">3.Increase alertness<\/h3>\n\n\n\n<p>After a morning yoga exercise, the nervous system can be activated, the body will be more alert, the reaction speed will be improved, and each activity can be completed eciently.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">4.Improve concentration<\/h3>\n\n\n\n<p>Cultivating concentration through morning yoga can make us more attentive in everything we do. During a <strong><a href=\"https:\/\/himalayanyogashram.com\/200-hour-hatha-yoga-teacher-training-rishikesh.html\">200 hour Yoga Teacher Training in Rishikesh<\/a><\/strong>, practitioners are encouraged to incorporate morning yoga into their daily routine, helping them develop focus, mindfulness, and a deeper connection to their practice and daily activities.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">5.Become healthier<\/h3>\n\n\n\n<p>Through morning yoga, you can train muscles, stretch muscles and bones, stimulate blood circulation, improve metabolism, balance endocrine, activate lymph\u2026 etc., and your body will naturally become healthier.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"font-size:25px\">6.Increase self-condence<\/h3>\n\n\n\n<p>Morning Yoga can improve posture, and a person&#8217;s posture can change a person&#8217;s selfcondence (you can refer to the explanation starting from the 7th minute of part 2 of the video below), and build a sense of inner strength to increase selfcondence.<\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&#8220;Building Condence&#8221; has two videos, shared at the same time, so that you can watch the complete method of improving self-condence.<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/www.himalayanyogashram.com\/blog\/wp-content\/uploads\/2025\/01\/New-Project-9-1024x512-1.webp\" alt=\"20 minutes of morning yoga\" class=\"wp-image-2089\" style=\"width:440px;height:auto\" srcset=\"https:\/\/www.himalayanyogashram.com\/blog\/wp-content\/uploads\/2025\/01\/New-Project-9-1024x512-1.webp 1024w, https:\/\/www.himalayanyogashram.com\/blog\/wp-content\/uploads\/2025\/01\/New-Project-9-1024x512-1-300x150.webp 300w, https:\/\/www.himalayanyogashram.com\/blog\/wp-content\/uploads\/2025\/01\/New-Project-9-1024x512-1-768x384.webp 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">20 minutes of morning yoga<\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-layout-1 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading has-medium-font-size\">1.Stretch<\/h3>\n\n\n\n<p><strong>Function:<\/strong><\/p>\n\n\n\n<p>stretch waist<\/p>\n\n\n\n<p>Move your muscle<\/p>\n\n\n\n<p>Spine Relaxation<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>step:<\/strong><\/p>\n\n\n\n<ul>\n<li>Keep your feet at and press down on your insteps<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Put your hands above your head and interlock your thumbs<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Inhale, move your hands up, feet down, lengthen up and down<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Exhale, relax your hands and feet<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">2.Hold your chest with one knee <\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-layout-2 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Function:<\/strong><\/p>\n\n\n\n<p>Stretch the hamstring muscles<\/p>\n\n\n\n<p>Relax your back<\/p>\n\n\n\n<p>Massage belly<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>step:<\/strong><\/p>\n\n\n\n<ul>\n<li>Bend your feet and place the soles of your feet on the ground. You can also extend your left foot straight forward.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Exhale, draw your right leg toward your chest, and wrap your hands around your right knee<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">3.Lie on your back and stretch your legs<\/h3>\n\n\n\n<p><strong>Function:<\/strong> Stretching the hamstring muscles<\/p>\n\n\n\n<p><strong>step:<\/strong><\/p>\n\n\n\n<ul>\n<li>Grasp the sole of the right foot with both hands<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Inhale, slowly kick your right foot up to straighten your right leg. If your leg cannot be straightened, you can hold your calf or the back of your thigh with your hands.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Exhale, keep your legs straight, press your shoulders down on the oor, bend your elbows, and try to bring your right leg towards your face.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">4.Lying on your back in pigeon pose<\/h3>\n\n\n\n<p><strong>Function:<\/strong><\/p>\n\n\n\n<p>Stretch hips and legs to lower back<\/p>\n\n\n\n<p>Release pressure on sciatic nerve<\/p>\n\n\n\n<p><strong>step:<\/strong><\/p>\n\n\n\n<ul>\n<li>The right foot is across the thigh of the left foot, close to the knee, and the sole of the foot is hooked<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Put your right hand through the hole between the two thighs, and wrap your hands around your left calf, or you can hold the back of your left thigh with your hands.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Exhale, keep your lower back and buttocks on the ground, and hold your left thigh toward your chest<\/li>\n<\/ul>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">5.One-legged hero pose<\/h3>\n\n\n\n<p><strong>Function:<\/strong><\/p>\n\n\n\n<p>stretch belly<\/p>\n\n\n\n<p>Extend the front of the thigh<\/p>\n\n\n\n<p><strong>step:<\/strong><\/p>\n\n\n\n<ul>\n<li>Grasp your right ankle with your right hand, place the instep of your right foot against the oor outside your right hip, and extend your toes toward your head.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>The knees do not leave the ground, extending forward without opening outwards.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>If your knees are far o the ground, you can put a thick towel under your hips to elevate your hips.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>If there is still room, bend your left foot, hold your left calf with both hands, and bring it toward your abdomen<\/li>\n<\/ul>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">6.Lying buttery pose<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-layout-3 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Function:<\/strong><\/p>\n\n\n\n<p>stretch inner thighs<\/p>\n\n\n\n<p>Develop pelvic oor muscles<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>step:<\/strong><\/p>\n\n\n\n<ul>\n<li>Put the soles of your feet together and open your knees outwards<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Knees naturally sink<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">7.Lying buttery variation<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-layout-4 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Function:<\/strong><\/p>\n\n\n\n<p>stretch inner thighs<\/p>\n\n\n\n<p>Develop pelvic oor muscles<\/p>\n\n\n\n<p>Tight butt<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>step:<\/strong><\/p>\n\n\n\n<ul>\n<li>Put the soles of your feet together and open your knees outwards<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Put your hands on the oor on both sides of your body, palms touching the ground<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Inhale, open your chest<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Exhale, draw in your belly, push your buttocks upward<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">8.Lying and twisting<\/h3>\n\n\n\n<p><strong>Function:<\/strong><\/p>\n\n\n\n<p>spinal extension<\/p>\n\n\n\n<p>Massage internal organs<\/p>\n\n\n\n<p><strong>step:<\/strong><\/p>\n\n\n\n<ul>\n<li>Bring your feet to your chest and wrap your hands around your calves<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Inhale, open your right hand outward, and bring your left hand to the outside of your right knee<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Exhale, turn your feet to the left, and turn your face to the right (remember to switch sides to practice)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"1024\" height=\"455\" src=\"https:\/\/www.himalayanyogashram.com\/blog\/wp-content\/uploads\/2025\/01\/New-Project-17-1-1024x455-1.webp\" alt=\"20 minutes of morning yoga\" class=\"wp-image-2090\" style=\"width:484px;height:auto\" srcset=\"https:\/\/www.himalayanyogashram.com\/blog\/wp-content\/uploads\/2025\/01\/New-Project-17-1-1024x455-1.webp 1024w, https:\/\/www.himalayanyogashram.com\/blog\/wp-content\/uploads\/2025\/01\/New-Project-17-1-1024x455-1-300x133.webp 300w, https:\/\/www.himalayanyogashram.com\/blog\/wp-content\/uploads\/2025\/01\/New-Project-17-1-1024x455-1-768x341.webp 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">9.Roll back<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-layout-5 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Function:<\/strong><\/p>\n\n\n\n<p>massage back<\/p>\n\n\n\n<p>Wake up abdominal muscles<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>step:<\/strong><\/p>\n\n\n\n<ul>\n<li>Gently hold your knees with both hands, draw in your belly, round your back, and tuck your chin slightly<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Exhale, roll up<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Breathe in, roll off<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">10.Vajra kneeling posture variations<\/h3>\n\n\n\n<p><strong>Function:<\/strong><\/p>\n\n\n\n<p>Stretch the instep, ankle, and front of the calf<\/p>\n\n\n\n<p><strong>step:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-layout-6 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul>\n<li>Kneel and sit on your heels, feet together<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>hands on sides of hips<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Inhale, straighten your back<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Exhale, lift your right knee o the ground<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul>\n<li>Inhale, return your right knee to the oor<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Exhale, lift your left knee o the ground<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Inhale, return your left knee to the oor<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Exhale, retract your belly, round your back, retract your chin, look at your belly, and lift your feet and knees o the ground.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><em>Read More: <a href=\"https:\/\/www.himalayanyogashram.com\/blog\/benefits-of-yoga-boosting-immunity\/\">Benefits of Yoga, Boosting Immunity with Yoga<\/a><\/em><\/strong><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">11.Child\u2019s Pose<\/h3>\n\n\n\n<p><strong>Function:<\/strong><\/p>\n\n\n\n<p>Stretch your back and waist<\/p>\n\n\n\n<p>lengthen spine<\/p>\n\n\n\n<p><strong>step:<\/strong><\/p>\n\n\n\n<ul>\n<li>Kneel and sit on your heels, with your knees slightly open about the size of ast.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Exhale, keep your buttocks close to your heels, put your hands forward, lie down forward, with your abdomen close to your thighs and your forehead to the ground.<br><\/li>\n<\/ul>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">12.Rabbit pose<\/h3>\n\n\n\n<p><strong>Function:<\/strong><\/p>\n\n\n\n<p>spinal extension<\/p>\n\n\n\n<p>Stimulate the Baihui point on the top of the head<\/p>\n\n\n\n<p><strong>step:<\/strong><\/p>\n\n\n\n<ul>\n<li>Vajra kneeling position, buttocks sitting on heels<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Bring your palms to your cheeks and touch your forehead to the ground<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Exhale, lift your hips, retract your chin, and curl your head to bring the center of gravity from your forehead to the top of your head.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>If it is stable, clasp your hands behind your back, straighten your arms, keep your shoulders away from your ears, and bring your sts toward your head.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">13.Knee-open Child\u2019s Pose<\/h3>\n\n\n\n<p><strong>Function:<\/strong><\/p>\n\n\n\n<p>stretch inner thighs<\/p>\n\n\n\n<p>Extend the back<\/p>\n\n\n\n<p><strong>step:<\/strong><\/p>\n\n\n\n<ul>\n<li>Kneel on your heels, big toes together, feet and knees open outwards<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Inhale, lengthen your body<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Exhale, keep your buttocks close to your heels, put your hands forward, and lie down forward.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">14.Knee-open baby variation<\/h3>\n\n\n\n<p><strong>Function:<\/strong><\/p>\n\n\n\n<p>Stretch side waist<\/p>\n\n\n\n<p><strong>step:<\/strong><\/p>\n\n\n\n<ul>\n<li>Open Knees Child&#8217;s Pose Preparation<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Exhale, keep your hands shoulder-width apart, and walk to the right<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Inhale, return your hands to the center<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Exhale, switch sides<\/li>\n<\/ul>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">15.Cat-cow pose<\/h3>\n\n\n\n<p><strong>Function: <\/strong>Soft and elastic spine<\/p>\n\n\n\n<p><strong>step:<\/strong><\/p>\n\n\n\n<ul>\n<li>Kneel on all fours, hands shoulder-width apart, knees hip-width apart, wrists directly under shoulders, knees directly under hips.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>When inhaling, lift your tailbone upward, lower your waist, lift your chest, lengthen your chin, and look upward.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>When exhaling, curl your tailbone, arch your waist and back, lower your head, and look toward your abdomen.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/www.himalayanyogashram.com\/blog\/wp-content\/uploads\/2025\/01\/New-Project-3-1024x512-1.webp\" alt=\"20 minutes of morning yoga\" class=\"wp-image-2096\" style=\"width:416px;height:auto\" srcset=\"https:\/\/www.himalayanyogashram.com\/blog\/wp-content\/uploads\/2025\/01\/New-Project-3-1024x512-1.webp 1024w, https:\/\/www.himalayanyogashram.com\/blog\/wp-content\/uploads\/2025\/01\/New-Project-3-1024x512-1-300x150.webp 300w, https:\/\/www.himalayanyogashram.com\/blog\/wp-content\/uploads\/2025\/01\/New-Project-3-1024x512-1-768x384.webp 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">16.Kitten pose<\/h3>\n\n\n\n<p><strong>Function:<\/strong><\/p>\n\n\n\n<p>back extension<\/p>\n\n\n\n<p>Relax your shoulders and neck<\/p>\n\n\n\n<p><strong>step:<\/strong><\/p>\n\n\n\n<ul>\n<li>Four-legged kneeling position<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Inhale, open your right hand upward<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul>\n<li>Exhale, pass your right hand under your left armpit, and place your right shoulder and head on the ground. Reach your left hand behind your back and grab the inside of your right thigh if possible. Turn your left shoulder away and look toward the ceiling<\/li>\n<\/ul>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\">in conclusion<\/h4>\n\n\n\n<p>What kind of life do you want to live? If you want to have a wonderful life, live every day well; If you want to have a wonderful day, start by building a wonderful morning! Try to use 20 minutes in the morning every day to establish good living habits through &#8220;morning yoga&#8221;, let us live a more successful and healthy life together!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Successful people all have a xed morning ritual to start their beautiful day. Making good use of the morning Yoga time is denitely the key to success and health! Although they have dierent morning habits, one thing they all have in common is &#8220;exercise&#8221;! However, it is recommended not to engage in to&#8230;<\/p>\n","protected":false},"author":1,"featured_media":2094,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/posts\/2074"}],"collection":[{"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/comments?post=2074"}],"version-history":[{"count":7,"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/posts\/2074\/revisions"}],"predecessor-version":[{"id":2964,"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/posts\/2074\/revisions\/2964"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/media\/2094"}],"wp:attachment":[{"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/media?parent=2074"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/categories?post=2074"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.himalayanyogashram.com\/blog\/wp-json\/wp\/v2\/tags?post=2074"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}