Start Your Day with these 5 Yoga Poses

Starting your day with yoga can enhance focus, boost energy, and reduce stress before heading to work. Here are some of the best yoga poses to practice before work, along with their benefits:

Cat-Cow Pose (Marjaryasana-Bitilasana) Warms up the spine, promotes flexibility, and relieves tension in the back and neck.

How to:

1. Start on all fours with hands under shoulders and knees under hips.

2. Inhale, arch your back, drop your belly, and look up (Cow Pose).

3. Exhale, round your spine, tuck your chin, and draw your belly in (Cat Pose).

4. Repeat for 5–10 breaths.

Downward-Facing Dog (Adho Mukha Svanasana)

Benefits: Stretches the hamstrings, calves, and shoulders while energizing the body.

How to:

1. From all fours, tuck your toes and lift your hips toward the ceiling.

2. Keep your hands shoulder-width apart and feet hip-width apart.

3. Press your heels toward the floor and hold for 5 breaths.

Sun Salutations (Surya Namaskar)

Benefits: Full-body stretch, boosts circulation, and wakes up the body.

How to:

1. Start in Mountain Pose (Tadasana).

2. Flow through a sequence: Forward Fold, Plank, Cobra, Downward Dog, and return.

3. Repeat 3–5 rounds.

Warrior I (Virabhadrasana I)

Benefits: Builds strength and focus, energizes the body, and opens the hips.

How to:

1. Step one foot forward into a lunge, with your back heel grounded.

2. Raise your arms overhead, keeping your front knee over the ankle.

3. Hold for 5 breaths, then switch sides.

Seated Forward Fold (Paschimottanasana)

Benefits: Calms the mind, stretches the hamstrings and lower back.

How to:

1. Sit with legs extended.

2. Inhale, reach your arms up, and exhale as you fold forward over your legs.

3. Hold for 5–10 breaths.

Practicing these poses for 10–20 minutes can set a positive tone for your day!