What are the ideal asanas for the morning yoga routine daily? quick morning yoga routine for beginners in English

|20 Awesome Yoga poses to practice in morning.

Do you have 20 minutes out of 24 hours to keep yourself healthy?

If so, then this post is for you.

You have been provided information about 20 useful Asana of Yoga in this post.

20 Awesome Yoga poses list for you.

Surya namskara [सूर्य नमस्कार]
Paschimotanasana [पश्चिमोत्तानासन]
Veerasana [वीरासन]
Bhujangasana [भुजंगासन]
Chakrasana [चक्रासन]
Sirshasana [शीर्षासन]
Tadasana [ताड़ासन]
Padmasana [पद्मासन]
Padangusthasana [पाद अंगूष्ठ आसन]
Janushirasana [जानू सिर आसन]
Gomukhasana [गोमुखासन]
Hridayastambhasana [हृदय स्थंभासन]
Uttithapadasana [उत्तिथ पादासन]
Dwi pada-chakrasan [द्विपद चक्रासन]
Urdhva sarvangasana [ऊर्ध्व सर्वांगासन]
Halasana [हलासन]
Pawanmuktasana [पवन मुक्त आसन]
Hasta padangushthasana [हस्त पादअंगूष्ठ आसन]
Mayurasana [मयूरासन]
Dhanurasana [धनुरासन]

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Surya namskara : सूर्य नमस्कार

Surya namskara सूर्य नमस्कार

There are 12 postures in a circle of Surya Namaskar.
First Asana is, Namaskar Asana
The second posture, the vertical greeting
The third posture is, Hand padasana
The fourth posture is eka pada prasaranasana
Fifth posture, the Two foot Spread posture
The sixth posture is, Ashtanga pranipatasana
Seven Asanas is, Bhujangasan
The eighth posture is the same as the fifth posture.
The ninth asana is like the fourth posture, but the feet in the ninth asana will be opposite.
The tenth posture is like the third posture.
The eleventh posture will also be the same as the second posture.
Twelve postures will be like the first asana.
This one cycle is complete. Practice at least two or three times in the morning and evening.
Do this for ten minutes daily to get full benefits of Surya Namaskar.

2. Paschimotanasana : पश्चिमोत्तानासन

Paschimotanasana पश्चिमोत्तानासन

Paschimotanasana has kept both of its feet straight in front of you. And with deep breath, both of your hands are lifted up.
After that While taking your breath out of your nostrils, holding both hands down, grab your feet and try to kneel on your head.
When our head is touching with knees, Wait for one minute in this condition, then slowly lift your hands while breathing in.
This one cycle is complete Repeat the second cycle in the same way.This should be done 5 to 10 times.

3. Veerasana : वीरासन

Veerasana वीरासन

Veerasana is very easy to do.
Stand first upright . Raise your right foot and move your back.
Now, while breathing, kneeling on your left foot, turning 90 ° angle, lift your hands up.
As is shown in the picture, your veerasana should have a pose similar to that.
Now you should stand back straight out while breathing out and change the process to the feet.
Next, you have to change the legs to do veerasana pose.
Veerasana pose should be 5 to 10 times. From veerasana to get good profit.

4. Bhujangasana : भुजंगासन

Bhujangasana भुजंगासन

To make Bhujangasan first lie down on the stomach.
Keep both of your hands on the ground near your chest while folding.
Now, while breathing, lift your chest up to the waist.
Tilt your neck and your head as much as you can, and wait for a minute in this situation.
After some time stopping in this situation, taking out the breath and bringing down their neck and shoulders and back.
Do this asana 5 to 10 times.

5. Chakrasana : चक्रासन

Chakrasana for beginner

Chakrasana for advanced

Chakrasana चक्रासन

Chakrasan is done in the same way as shown in the picture.
To start Chakrasana, lie down on the back.
Now shrink your legs and bring it to your buttocks.
Now keep both of your hands on the ground near your shoulder.
Now lift your back, waist, buttocks and thighs while taking a breath.
Stay in this condition from 30 seconds to 1 minute, then gradually bring your back and the whole body down.
Then slowly lift your back and the whole body and lift back up.
Thus, exercising regularly for a few days can cause chakrasan correctly.

6. Shirshasan : शीर्षासन

Shirshasana

Sit on your knees and put your hands in front of each other's fingers.
You can put pillow under both your hands, if you find it necessary then.
Now place the front part of your head, i.e. the frontal between your fingertips.
Now try to lift your back and buttocks.
Now try to lift your leg while making your balance and let your other leg stay on the ground.
When you feel that you can maintain your balance. Then try to lift your second leg.
By gradually practicing, you will be able to do Shirshasana completely in a few weeks.
By doing Shirshasana, the flow of blood in our body improves and the pure blood in our brain reaches, which increases our brain capacity, and shines on the face, Hair loss stops.
To increase the length, this seat is very beneficial.

7. Tadasana : ताड़ासन

Tadasana ताड़ासन

Tadasana is very easy to do. But the benefits of doing tadasan were very high.
So let's start Tadasana, first of all choose a good place, where the natural environment exists.
Now you stand straight.
Now lift your both hands while breathing with your nostrils.
As you raise your hands, lift the heels of your feet up and stand on your claws.
Now taking the breath out, bring both of your hands down, And bring your ankles down too.
Upon breathing back, lift your both hands and feet in the heel. And bring your both hands and feet down while breathing out.
Repeat the same way. Do this posture 10 times to get good benefits.

8. Padmasana : पद्मासन

Padmasana पद्मासन

To make the Padmasan, sit down straightening your legs in front.
Now lift your right leg up and place it on your left thigh.
After this, lift the left leg up and place it on your right thigh.
Both legs are seen as cross x.
This asana keeps our body healthy.
By doing Padmasana, it helps in the actions of pranayama.
Helps in controlling the mind, Padmasan Asana.

9. Padangusthasana [पाद अंगूष्ठ आसन]

Padangusthasana

Stand aside from the comfort to Padangusthasana.
Raise your both hands with deep breaths.
Now, taking out the breath, tilt your hands and waist down, and hold the thumb of your feet.
Now try to touch your head with knee.
10 to 15 seconds stay in the same way.
Now stand upright while breathing.
The Asana should do this to increase the heights.
By doing this Asana, there is flexibility in our body.

10. Janushirasana : जानूसिरासन

Janushirasana जानूसिरासन

(जानूसिरासन) To make Janushirasana, sit first and straighten both legs in front of you.
If you keep your left foot straight, knees your right leg close to your left thigh.
Now lift your arms while taking your breath.
Now bring your hands down while breathing out and grab the claws of your left foot and attach your head to the knee.
Janushirasana should also change the legs.
Its benefits are similar to padangushthasana.

11. Gomukhasana : गोमुखासन

Gomukhasana गोमुखासन

To gomukhasana, put one foot down and the other leg above, as shown in the picture.
And now, lift your arm up and behind the back, the side of the foot is also down.
Take the hand side of the foot down from the back and hold the hand coming from above.
Keep your back straight.
By doing Gomukhasana, the capacity of the organs of our body increases. By doing this yoga, the clutches of our hands and feet are removed, and they have flexibility. These asana are very beneficial for stretching of hands.

12. Hridayastambhasana : हृदय स्तंभासना

Hridayastambhasana

Lie down on the back, lift your legs and hands up.
When lifting the hands and feet up, breathe in.
Wait a while for some time, 15 to 20 seconds.
Bringing out the breath, bring both hands and feet down.
Doing this posture reduces stomach fat. And get comfort in the waist and back pain

13. Uttithapadasana : उत्तिथ पादासन

Uttithapadasana उत्तिथ पादासन

Lie down on your back and lift your legs while breathing.
Utthita padasana that in this position, wait 15 to 20 seconds.
Now take out both of your feet while breathing out.
So do this asana 5 to 10 times.
By doing Uttithapadasana, our body fat decreases, and there is flexibility in the body.

14. Dwi-pada-chakrasan [द्विपद चक्रासन]

Dwi pada Chakrasana

Laying your hands on the back and lifting your breath, lift both of your legs up and putting both of your hands under your hips.
Now rotate your feet just like the bicycle running.
Keep doing so until you have pain in your stomach and feet.
By doing this asana, our body fat is low and the fat of our stomach is also less quickly.
To make Six Pack Abs, Fitness Experts also recommend this asana

15. Urdhva Sarvangasana ऊर्ध्व सर्वांगासन

Urdhva Sarvangasana ऊर्ध्व सर्वांगासन

सर्वांगासन

Laying on the back of the back, lift your legs while breathing as shown in the picture.
Now support the back with both hands.
Universalization (Sarvangasana) that 30 to 60 seconds stop in this position, then gradually bring both your feet down while breathing out.
By doing Sarvangasana, the increase in our body's immune system, and blood is purified.
By doing Sarvangasana, our bodies increase in length.

16. Halasana हलासन

Halasana हलासन

To make halasana, first lift your legs while lying on the back and breathing.
Now, taking out breathing, let your two feet move behind the head and touch the ground.
Wait 30 to 60 Seconds in this Asana position
Now lift your legs while breathing and come back to the previous position.
By doing this asana our body fat is low, and our backs, elbows and feet are strong.
By doing this posture, there is flexibility in our body.

17. Pawan muktasana पवन मुक्तासन

Pawan muktasana

To make Pawanmuktasana, lift your legs while lying on the back and breathing.
Now let your knees rest on your chest by turning your legs and touching your head with knees.
Exhale And straighten your legs.
By doing this asana, the gas problem of our stomach is removed.

18. Hasta padangushthasana हस्त पादंगुष्ठासना

Hasta padangushthasana हस्त पादांगुष्ठासना

Second method

This posture can be done in two different ways.
1. To be lying, 'Hasta-padangushthasana'
2. To be standing, 'Hasta-padangushthasana'
By doing this asana, all parts of our body get energy.
By doing this posture for 10 minutes, our pituitary gland is activated, causing human growth hormones in our brain.
This hormone is effective in increasing our heights.

19. Mayurasana (Peacock Asana) मयूरासन

Peacock pose

Sit on the knees.
Now, keep the palms of both hands below on the ground.
Keep your fingers backwards.
Now place your stomach on the elbows of your hands and lift your feet with the help of hands.
By doing this asana, there is balance in our body.
This seat should be done to strengthen the stomach.

20. Dhanurasana धनुरासन

Dhanurasana धनुरासन

Lift your hands with your breath while lying on the stomach and hold your feet.
Dhanurasana pose that shape are like a bow.
If there are problems with the navel, then it gets cured by doing the asana.
The whole body gets stretching.
All problems of hands and feet are eliminated.

Conclusion

Must have at least 10 Asana per day.
Should have empty stomach before Asana.
Do not eat 2 hours before asana and after 2 hours.
Use Mate to Asana.
The morning time is appropriate for yoga and pranayama.
Yoga should be done before exercising
Make a hard yoga, under the guidance of Yoga Guru.
During Asana, take breath, breathe out, keep in mind
Do not start hard yoga in the beginning. Start with simple Asana Yoga.
Do Yoga and Meditation, Be Happy In Life

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