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Yoga asanas, health experts these 5 poses every day in the morning will give you a great start

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Every morning yoga can help you feel more energetic and regain body-mind balance. Here is a beginner’s guide to 5 expert-recommended asanas.
Are you always feeling lethargic and tired without any underlying medical condition? A daily 10-minute yoga routine can help you feel more energetic, and help you regain body-mind balance.
While many people feel that yoga doesn’t match up to cardio exercises or heavy duty High-intensity interval training, research has shown that yoga can help you with everything from weight loss, to lowering period pain, boosting heart health and ensuring smooth digestion. Plus, you don’t really require special workout gear or special space to do yoga poses.
Some days, it's just not possible to put in a full hour of yoga. But most days will allow for this 10 to 15-minute sequence that stretches the back, hamstrings, and hips. Think of this sequence as a maintenance plan that will keep you running smoothly until you have time for a full tune-up.

1. Anulom vilom

    Steps:
  • Choose a meditation sitting pose(Shukhasan). Keep your spine and neck straight and close your eyes.
  • Clear your mind of everything outside of this moment.
  • Start with your outer wrists resting on your knees.
  • Using your right hand, fold your middle and index fingers toward your palm.
  • Place your thumb on your right nostril and your ring finger on the left nostril.
  • Close your right nostril with your thumb and inhale through your left nostril, slowly and deeply, until your lungs are full. Focus on your breathing.
  • Next, release your thumb and close your left nostril with your ring finger.
  • Exhale slowly through the right nostril.
    • Benefits of Anulom Vilom
Excellent for respiratory issues like asthma and allergies. Helps in balancing and relaxing the nervous system, helps relieve headaches, removes, toxins from the body, builds up stamina in the lungs and reduces stress and keeps anxiety and depression at bay.

2. Kapalabhati

    Steps:
  • Sit in a comfortable position with both hands on the knees.
  • The spine, neck and shoulder should be in a straight line.
  • Start with deep inhalation along with the expansion of the abdomen.
  • Exhale forcefully in strokes with the contraction of the abdomen (flapping movements of the abdomen muscles) for up to 40 to 60 strokes.
  • After each round, breathe normally to relax. Repeat 3-4 rounds of Kapalabhati.
Experts says that Kapalabhati balances and strengthens the nervous system and tones the digestive organs. It’s an effective practice for releasing excess fat, burning calories and reducing belly fat. The rapid and rhythmic movements strengthen the abdominal muscles and ensure proper circulation towards the abdominal organs.
Note: Bear in mind that this asana should not be done on an empty stomach, if you have had surgery recently, if you have hypertension or migraine, or if you are pregnant or on your menstrual cycle.

3. Tadasana

    Steps:
  • Stand at the front of your mat with your big toes touching and the outer edges of your feet parallel.
  • Your weight should be evenly distributed, feeling all four corners of your feet equally routing into the ground.
  • Relax your arms and hands by your sides with your palms faced outward in a gesture of openness.
  • Keep your neck long, the back of your skull lifting up–like a balloon is attached–and your chin level to the ground.
  • Reach your shoulder blades toward each other, and knit your front ribs in. Tailbone reaches down toward the ground.
  • Keep your legs straight with a soft bend to prevent hyperextension.
  • Keep your face, jaw, and eyes soft.
  • Breathe here for at least three deep breaths.Deep breathing, provides strength and expansion to the lungs.
This is the best exercise to increase height. Develops and activates the nerves of the entire body. It gives strength to the vertebral column and heart. Also Good for regulating the menstrual cycle in women.
Note: A person who is suffering from headaches, low blood pressure, and insomnia are advised to do this asana after consulting the yoga instructor. During pregnancy skip this asana.

4. Shukhasan

    Steps:
  • Come to sit on your padding in a comfortable, cross-legged position.
  • Shift the flesh of your butt to each side with your hands so that your sit bones have a firm foundation.
  • Lean back and forth and side to side with your torso a few times to make sure that your shoulders are aligned directly over your hips.
  • Slide the shoulder blades down your back so that your shoulders move away from your ears.
  • The crown of your head should rise towards the ceiling.
  • Your hands can rest in your lap or on the tops of your thighs.
  • Turn your palms up to be receptive or down to feel grounded.
  • On your inhalations, feel your spine grow long. On your exhalations, root down through your seat.
It is a hip-opening pose that stretches the knees and ankles and strengthens the back. It is also a calming pose and it is one commonly used for meditation and practicing breathing exercises. While children often sit in this position, adults get used to sitting in chairs and develop tight hips. Easy Pose can help open up tight hips.
Note: This pose should be avoided if you have a knee injury. If you are pregnant, always talk to your doctor before doing this pose or any other yoga poses.

5.Adho-Mukha Svanasana

    Steps:
  • Stand on four limbs, such that your body forms a table-like structure.
  • Exhale and gently lift your hips and straighten your elbows and knees.
  • You need to ensure your body forms an inverted ‘V’.
  • Your hands should be in line with your shoulders, and your feet in line with your hips.
  • Make sure that your toes point outwards.
  • Now, press your hands into the ground and lengthen your neck.
  • Your ears should touch your inner arms, and you should turn your gaze to your navel.
  • Hold for a few seconds, and then, bend your knees and return to the table position.
It stretches the hamstrings and calves and strengthens the arms, legs, and back. It can help relieve back pain. As a mild inversion, it acts in reverse of the usual forces on your spine and brings more blood flow to your brain. The pose also strengthens the deep abdominal muscles that help stabilize the spine.
Note: This pose isn't recommended if you have a wrist injury or carpal tunnel syndrome, or if you are in the last trimester of pregnancy. It should not be done if you have a condition in which you should not allow your head to be below the level of your heart, such as high blood pressure, detached retina, or recent dental bone grafts.

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