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How Practicing Morning Yoga Transforms Your Life (+10 Beginners’ Poses)

How Practicing Morning Yoga Transforms Your Life (+10 Beginners’ Poses)

Morning yoga is the most energizing, transcending, and enlightening experience. Once you make it a daily habit, you’ll notice a wide variety of changes to your body, mind, and everything that makes you, you. For people with depression and anxiety, issues with healthy eating and other health problems may benefit from its healing properties.

Studies show that increasing flexibility can eliminate generalized or specific body pain. If you have chronic pain Fibromyalgia or are trying re-condition your muscles, regular stretching will ease stress and tension due to work or other stressful issues in your life.

How Practicing Yoga Every Day Changed My Life

Since I’ve made Yoga a habit, I’ve noticed a change in my overall mood. A strong mindset is everything if you want to sustain a positive outlook on the things that happen to and around you.

Your mind is one of the most important assets and keeping it in the right place will help you get through those tough curve balls life can throw at us.

Six years ago, I started doing yoga each morning and now I do it morning and night for about ten to twenty minutes. Bottom line: Yoga can save your life, and it did mine. Thank goodness I did that because three years ago, my lung collapsed on a flight and almost died. It was traumatic and scary but I focused on doing as much breathing as my lungs allowed.

But even in the midst of the scary situation, my Yoga-strength lifted me up and out of that chair so I could get to a hospital. Looking back, I see how Yoga carried me through the trauma.

Mental and physical strength go hand-in-hand but mentally, you have to be in a good mind-frame to move through those hardships.

5 Ways Morning Yoga Benefits Your Health

We can’t know when tragedy or hardships will strike. To understand how Yoga can transform your life, you must first know how it benefits you.

1. Mental Clarity

If you’ve ever looked at an ocean on a windy day and noticed busy, angry waves, you’ve probably also noticed that you can’t see the ocean floor even near the shore.

When our minds are busy with angry or turbulent thoughts, you can’t think clearly. Our thoughts or thinking paths we return to can be so destructive that our ability to function and work efficiently becomes encumbered.

Trouble in your work life may arise and leave you mentally exhausted from trying to keep up with everything and everyone. Being overwhelmed all the time will cause a burnout. A burnout essentially is when your mind and body surrender to the exhaustion and they both shut down.

Morning Yoga creates stillness in the mind which then leads to calmness which then leads to happiness. Twenty minutes of a stretch routine to focus on diaphragmatic breathing as you move with your body will target your anxiety and depression.

You can get overwhelmed at any time but when you establish any routine, you’ll be compelled to create more healthy routines such as snacking healthier, doing things that decrease your stress, and pre-planning so you can effectively tackle that ever-changing to-do list.

2. A Level Mood

Have you ever flipped out on something small, almost unnecessary and asked yourself, “Why did I blow my lid over that?” Did you find yourself in that inevitable situation of needing to explain yourself after? I think to some degree, we’ve all been there at one time or another.

When we’ve entered ‘flip out’ mode or have become irritable, that’s a sign of an imbalanced emotional state of mind. You’ll wind up self-sabotaging without realizing it or feeling like you can’t get everything done on time and so, you lose it.

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Our current moods reflect our emotional health and how we process life’s issues and mysteries.

Morning Yoga is a great way to strengthen your emotional health as it boosts your mood. Instead of keeping your emotions on a roller-coaster, do yoga, get off that up and down chaos and level out.

Think of your mood as a smooth ocean current, steady and still. A daily Yoga regimen will make you feel like you’re mind is floating on water.

3. Zap Cravings for Bad Foods

Those sugar cravings can arise at any time but between 2:00 and 4:00 P.M., they can sneak up on you. What you’re feeling is sudden fatigue or a dip in your alertness, which can occur if you’re not getting enough adequate sleep.

But if you do some Yoga poses such as lying down with your legs stretched up a wall or sitting on the floor and raising up your arms, those poses can help you eliminate those cravings.

4. Enhance Your Sleep Life

Developing a healthy sleep life, which includes morning and evening routines, are one of the ways morning Yoga can assist.

Balance means different things to everyone. Doing yoga each morning will enhance your sleep and aid in regulating brain activity.

When it’s night time, the brain produces melatonin. If you’re not allowing your brain the time to prepare for sleep, that can mess with your circadian rhythms and sleep cycles.

Doing Yoga each day is a wonderful form of meditation that directly affects your brain and mind simultaneously.

5. Sustain Stamina and Endurance Throughout the Day

Some people are more alert in the mornings while others are at night.

Yoga will sustain your physical stamina and endurance throughout your work day and all the way into the evening. This was one change I noticed the more I incorporated Yoga into my mornings.

As someone who has suffered chronic fatigue, Yoga rescued me and allows me to work hours on end and keep my focus on important tasks. I stopped having spurts of weakness in my muscles mid-day.

10 Yoga Poses for Beginners to Try

Now that you know how morning yoga can change your life, it’s time to get started or pick it back up again if you’ve stopped for a while.

Here are ten beginner poses (that will make a difference) for your flexibility, stress levels and overall well-being:

1. Cat and Cow

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    The Cat and Cow pose is perfect for restoring energy in your body and directly affects your spinal cord.

    First, plant your knees and hands on the ground, all fours, making sure that your shoulders align with your wrists and knees align with your hips.

    Inhale as you lift your head and buttocks while lowering your stomach. Exhale as you slowly lower your head, curve your spine and lower your tail bone.

    Breathe as you do these movements. With each breath, you’ll feel more of a range of motion and stress melting away.

    2. Plank

      The plank pose is great for strength. To do it, lie down on a Yoga mat and press your hands on it. Make sure your hands are under your shoulders and your toes are touching the mat.

      As if you are doing a push-up, lift your whole body off the ground, balancing on your hands which should align with your shoulders and your toes.

      Your body should look like a long board. I hold that pose for thirty or more seconds.

      3. Spinal Twist

        For the spinal twist, another favorite pose, sit down in staff pose on your mat. Bend your right knee and position your right foot beside your left outer thigh, touching the floor.

        Rotate your torso to the right and place your right hand on the floor behind your tail bone.

        With your left arm, wrap it around your right leg. Repeat on the opposite side.

        4. Downward-Facing Dog

          With downward-facing dog, think of the position as making a triangle with your body, and the floor is the bottom.

          Plant both feet close together and stick your buttocks up, the highest point of the triangle, and align your hands with your shoulders.

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          This stretch is great for the spine as well and will ease tension in your shoulder muscles.

          5. Crescent Lunge

            Make a ninety degree angle with your right knee. Stretch your left leg back behind you and reach your arms toward the ceiling.

            This exercise promotes strength and tones the lower body.

            6. Cobbler’s Pose

              Sit on the floor and position your legs as if they are butterfly wings.

              Your feet should be touching each other with your hands on your toes. Both of your knees should be bent.

              Slowly lean forward as far as you can and hold the pose.

              7. Warrior II

                Think of the Warrior II pose as a lunge but with your arms stretched out, one in front and one behind you, forming a T with your upper body.

                This pose addresses balance and flexibility.

                8. Reclining Goddess Pose

                  Lie down on the floor and bring your feet together, bending both knees, forming a wide diamond shape with your legs. It helps to have a pillow under your knees and lower back for extra support.

                  Once you’re lying down in that position, rest your arms beside your hips.

                  9. Low Lunge

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                    The low lunge pose is similar to the Warrior II pose.

                    Instead of forming a T with your upper body, stretch both hands up and over your head toward the ceiling.

                    One leg should be on the floor from the knee down and the other should be bent, forming half of a cube shape. This pose stretches your back and inner and outer thighs.

                    10. Bridge Pose

                      The bridge, I love, and I do this every morning and night after a long work day. The pose will align your spine and hips and addresses strength and balance.

                      Lie down on the floor or a mat and bend both knees, with feet planted on the ground.

                      Have your hands at your side and press them into the mat while raising your hips upward, creating a slight diagonal line with your torso, stomach and upper thighs. Keep your shoulders on the ground as much as you can.

                      Final Thoughts

                      Yoga is the best way to manage stress in your life. Stretching and using a Styrofoam roller will release the fascia in your muscles where the tightness and tension are stored.

                      Doing yoga in the morning is exercising your mind and body simultaneously. Diaphragmatic breathing in and out of poses regulates every system in your body, especially the central nervous system.

                      Your nervous system needs to be balanced and leveled so you can function at your optimal level.

                      If you’re functioning on overdrive or auto-pilot constantly, you will be mentally exhausted and drained more frequently, even without realizing it.

                      Morning Yoga is a resource for resetting all the systems in your body, stimulating blood flow and circulation, and recovering strained or tired muscles. It’s a way of eliminating those toxins we encounter in our environment as well.

                      Yoga has changed my life and I hope that after you read this, you try out a couple of these poses on your own and see how you feel.

                      Featured photo credit: Janet Orzechowski via unsplash.com

                      More by this author

                      Tessa Koller

                      Author, Motivational Public Speaker and Artist

                      How to Tell the Social Anxiety Symptoms from Signs of Introversion  How to Get over Your Self-Defeating Thoughts and Behaviors How to Spot Job Burnout and Cope with It 9 Happy Habits That Will Change Your Outlook and Your Life Make These 17 Health Goals Into Daily Habits for Better Overall Wellness

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                      Last Updated on October 15, 2019

                      How To Be Successful In Life? 13 Tips From The Most Successful People

                      How To Be Successful In Life? 13 Tips From The Most Successful People

                      What is success to you? How to be successful in life?

                      To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

                      All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

                      There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

                      With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

                      What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

                      1. Think Big

                        From Michelangelo Buonarroti, Great Renaissance Artist:

                        “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

                        There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

                        Imagine then, if he decided not to work as an artist.

                        Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

                        Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
                        Instead be ambitious.

                        2. Find What You Love to Do and Do It

                          From Oprah Winfrey, Media Mogul:

                          “You know you are on the road to success if you would do your job and not be paid for it.”

                          This is a good quote to remember and think about when you’re at work.

                          Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

                          If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

                          Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

                          Not sure what your passion is yet? You should learn about this Motivation Engine first.

                          Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

                          3. Learn How to Balance Life

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                            From Phil Knight, CEO of Nike Inc.:

                            “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

                            All too often, people think that to be successful, they need to make the object of their success their life.

                            If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

                            However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

                            If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

                            In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

                            To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

                            4. Do Not Be Afraid of Failure

                              From Henry Ford, Founder of Ford Motors:

                              “Failure is simply the opportunity to begin again, this time more intelligently.”

                              There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

                              Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

                              His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

                              He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

                              Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

                              Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

                              If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

                              5. Have an Unwavering Resolution to Succeed

                                From Colonel Sanders, Founder of KFC:

                                “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                                This, in many ways relates to the above quote about learning from your failures.

                                It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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                                If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

                                Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                                6. Be a Person of Action

                                  From Leonardo da Vinci, Renaissance Genius:

                                  “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                                  Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                                  Think about it, picture someone like William Shakespeare:

                                  When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                                  You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                                  All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                                  Applying this to you?

                                  Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                                  7. Cultivate Positive Relationships

                                    From Theodore Roosevelt, 26th President of America: “

                                    The most important single ingredient in the formula of success is knowing how to get along with people.”

                                    The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                                    People liked them. They wanted them to do well.

                                    This is key to good leadership.

                                    It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                                    But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                                    What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                                    As such, help people and they may help you; and be good to people, and they my be good to you.

                                    8. Don’t Be Afraid of Introducing New Ideas

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                                      From Mark Twain, Famed Author:

                                      “A person with a new idea is a crank until the idea succeeds.”

                                      It is an unfortunate truth that those with the boldest ideas are often disregarded.

                                      Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                                      If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                                      9. Believe in Your Capacity to Succeed

                                        From Walter Disney, Founder of Walt Disney Company:

                                        “If you can dream it, you can do it.”

                                        Success has to be something you can imagine yourself achieving.

                                        It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                                        Keep dreaming!

                                        10. Always Maintain a Positive Mental Attitude

                                          From Thomas Jefferson, 3rd President of America:

                                          “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                                          Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                                          Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                                          If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                                          However with the wrong mindset of doubt, you’ll be much easier to stop.

                                          11. Don’t Let Discouragement Stop You from Pressing On

                                            From Abraham Lincoln, 16th President of America:

                                            “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                                            It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                                            When surrounded by doubts, giving up can actually seem like a good idea.

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                                            Don’t pay attention to the doubts. If you are discouraged, ignore it.

                                            If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                                            This is How Self Doubt Keeps You Stuck and How to Overcome It

                                            12. Be Willing to Work Hard

                                              From JC Penny, Founder of JC Penney Inc.:

                                              “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                                              You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                                              Whichever way you frame it, they say one thing:

                                              True success comes from work.

                                              You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                                              Check out this article and you’ll understand Why Hard Work Beats Talent.

                                              13. Be Brave Enough to Follow Your Intuition

                                                From Steve Jobs, Co-founder of Apple Inc.:

                                                “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                                In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                                If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                                It’s like how your body can detect danger even when things seem safe.

                                                Ultimately then, you need to trust your own instincts.

                                                Final Thoughts

                                                What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                                Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                                                More to Help You Succeed in Life

                                                Featured photo credit: Ryan Wong via unsplash.com

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