Yoga is not only a physical exercise; it's a holistic practice that nurtures both the body and mind. Research has shown that regular yoga practice can have a positive impact on the immune system. Through various poses, breathing techniques, and meditation, yoga helps to reduce stress levels, which in turn can bolster immune function. Stress is known to weaken the immune system, making us more susceptible to illness and disease.

Yoga is also a spiritual and mental practice that has been practiced for centuries. Over time, yoga has proven to be an effective way to reduce tension in the body, increase flexibility, and calm the mind. Our modern lives often lead to built-up tensions in our bodies, caused by stress, sedentary lifestyles, and emotional burdens. These tensions can manifest as stiff muscles, painful joints, and even emotional imbalance.

Yoga offers a holistic approach to relieve these tensions and rebalance the body. Through controlled movements, breathing techniques, and meditation, yoga is a great way to release physical and mental tensions and promote a sense of well-being. You will find out for yourself after a week of being in a morning yoga flow how this positively affects you and you will be able to face the day differently than the past time without morning activation.

Breathing is the core of every yoga practice. It's not just about inhaling and exhaling; it's about harnessing the power of your breath to deepen your practice and connect with your inner self. In yoga, there are specific breathing exercises, known as pranayama, that are employed to enhance various aspects of the practice. These techniques can range from simple breath awareness to more advanced practices like alternate nostril breathing or ujjayi breathing, each with its own unique benefits.

However, as a beginner, it's perfectly okay to start by simply focusing on your breath without any specific techniques. Mindful breathing—deep, conscious inhales and exhales—can have a profound impact on your practice and overall well-being. By bringing your attention to your breath, you create a sense of presence and awareness that allows you to move more mindfully through each pose.

Throughout your yoga routine, maintaining a steady and rhythmic breath is essential. It serves as a guide for your movements, helping you to flow smoothly from one pose to the next while staying grounded in the present moment. Deepening your breath can also help you to relax into poses, release tension, and find greater ease and comfort in your practice.

So, as you embark on your morning yoga journey, remember to pay attention to your breath. Allow it to be your constant companion, guiding you deeper into each pose and helping you to cultivate a sense of peace and tranquility within. With each inhale and exhale, you'll find yourself becoming more attuned to the rhythm of your body and the flow of your practice.

1. Breath Focus (Pranayama)

• Benefits: A moment of breath focus in a comfortable seated position helps calm your mind and prepare you for your yoga practice. It improves your concentration and sets the tone for a deep connection with your breath throughout the entire routine.

• Execution: Sit in a comfortable position, such as Lotus pose or Easy pose, with a straight back. Close your eyes and focus your attention on your breath. Inhale and exhale deeply through your nose, observing the natural flow of your breath.

• Duration: 5 minutes.

2. Child's Pose (Balasana)

• Benefits: Child's Pose not only opens your hips and stretches your back, but it also provides a sense of comfort and relaxation. It's a posture of surrender, allowing you to let go and unwind.

• Execution: Start on your hands and knees, bring your big toes together and spread your knees apart. Rest your buttocks on your heels and stretch your arms forward. Rest your forehead on the ground and breathe deeply in and out.

• Duration: 5 breaths.

3. Cat-Cow Pose (Marjaryasana-Bitilasana)

• Benefits: Cat-Cow Pose not only calms the mind and improves breathing, but it also stimulates spinal flexibility and massages the internal organs in the abdomen, which can help alleviate digestive issues. In addition to its benefits for the mind and breath, Cat-Cow Pose also engages and strengthens the back muscles along the spine. This rhythmic movement movement helps to increase blood circulation to these muscles, promoting flexibility and mobility in the spine while also relieving tension and discomfort.

• Execution: Start on your hands and knees, move from a neutral spine to a rounded spine (Cat pose) as you exhale, and then to an arched spine (Cow pose) as you inhale. Repeat this physical movement to the rhythm of deep breaths.

• Duration: 5 rounds.

4. Downward Facing Dog (Adho Mukha Svanasana)

• Benefits: This iconic pose not only stretches your hamstrings and calves, but it also strengthens your arms and shoulders. Moreover, it helps alleviate tension in the back and improves circulation, boosting your energy levels. Downward Dog is known for its ability to stretch the hamstrings and calves, which are major muscle groups located on the back of your legs.

• Execution: Start on your hands and knees, lift your hips up and straighten your legs, while trying to press your heels towards the ground. Keep your head between your arms and gaze towards your navel. Inhale and exhale deeply.

• Duration: 5 breaths.

5. Forward Fold (Uttanasana)

• Benefits: Forward Fold not only stretches your hamstrings and calms the mind, but it can also help alleviate tension in the lower back and lower blood pressure. Additionally, it stimulates circulation and improves oxygen flow to the brain, enhancing your alertness and focus.

• Execution: Stand tall, inhale deeply and reach your arms up. Exhale as you fold forward from your hips and let your upper body hang loose. Let your hands touch the ground or clasp your elbows and sway gently.

• Duration: 5 breaths.

6. Mountain Pose (Tadasana)

• Benefits: Mountain Pose not only improves your posture and strengthens your ankles, but it can also boost your self-confidence and mental focus. It gives you a sense of stability and strength, both physically and mentally.

• Execution: Stand with your feet together, bring your arms down by your sides, and gaze forward. Spread your toes and feel the ground beneath your feet.

• Duration: 5 breaths.

7. Warrior I (Virabhadrasana I)

• Benefits: Warrior I opens the hips, strengthens the legs, and improves focus and concentration. It's a powerful pose that helps you cultivate inner strength and determination.

• Execution: Stand with your feet apart, bend your front knee to a right angle, and reach your arms up. Gaze forward.

• Duration: 5 breaths on each side.

8. Tree Pose (Vrksasana)

• Benefits: Tree Pose not only improves balance and concentration, but it can also help reduce stress hormones and anxiety. It opens the hips and stretches the back, while giving you a sense of stability and confidence.

• Execution: Stand on one leg, place the sole of your other foot against your inner thigh or thigh, and bring your hands in prayer position in front of your heart. Find a steady point to gaze at to maintain your balance.

• Duration: 5 breaths on each side.

9. Bridge Pose (Setu Bandhasana)

• Benefits: Bridge Pose opens the hips and chest, relieves tension in the lower back, and stimulates the thyroid. It can also help reduce fatigue and improve mood. This pose is often considered a heart opener as it involves lifting the hips and chest towards the sky, which expands the front side of the body, including the chest and shoulders. This expansion creates space in the chest area, allowing for increased blood flow to the heart and lungs, and stimulating the energy center located at the heart chakra.

• Execution: Lie on your back, bend your knees, and place your feet hip-width apart, lift your hips up and support on your shoulders. Bring your hands underneath your back and squeeze your shoulder blades together.

• Duration: 5 breaths.

10. Corpse Pose (Savasana)

• Benefits: Corpse Pose offers deep relaxation for the body and mind. It lowers the heart rate, reduces stress, and promotes a sense of peace and well-being.

• Execution: Lie flat on your back, let your arms rest alongside your body, and relax your entire body. Close your eyes and focus on your breath.

• Duration: 5 minutes or as desired.