Good morning. Do you want to start your day feeling refreshed? Then check out this follow-along 25-minute morning yoga routine created by Jana Webb.
Jana Webb is a lifelong athlete, entrepreneur, businesswoman, TEDx Presenter, published fitness writer, TV host, and the creator and founder of JOGA, a proprietary movement system used by athletes around the world for optimal performance. This 25-minute morning yoga routine was shared on YouTube channel Evolve Functional Fitness Workouts.
This yoga routine is great as soon as you wake up, to kick off the day feeling positive and full of energy.
Source: Dylan GhillisTable of Contents
25-Minute Morning Yoga Routine
Jana Webb takes everyone through an Evolve Yoga One session, emphasizing the connection between mind and body. The practice involves various postures and series with modifications starting from mod1, the easiest, to mod3, the most challenging. Jana introduces friends Ivan, mod1, and Ryan, mod2, demonstrating postures suitable for those new to yoga or facing tightness. Railing, mod3, represents the over-flexible individuals.
Throughout the session, Jana encourages body awareness, reminding participants to mod down if discomfort arises and evolve up if they feel capable.
The session starts with a breathing exercise in Mountain position, emphasizing closed-mouth breathing unique to yoga. The participants progress through postures like plank, downward dog, and tabletop, emphasizing slow movements synchronized with breath.
Jana incorporates spine warm-ups, lateral flexions, and a Cobra sequence for back health. The practice includes balancing poses, such as the Warrior posture and airplane position, challenging different levels of flexibility.
Transitioning to floor exercises, participants experience a bridge pose for back extension and a figure-four stretch for the glutes. Jana guides a rotation stretch, emphasizing breath cadence and core engagement. The session concludes with a spine roll and final relaxation, encouraging participants to focus on belly breathing.
Express Yoga One is designed for those with time constraints, providing a condensed yet effective yoga experience. Jana’s guidance promotes mindfulness, making yoga accessible for various fitness levels.
To follow along with this 25-minute morning yoga routine from Jana Webb, click on the video below.
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Embarking on a yoga practice early in the morning offers a myriad of physical, mental, and emotional benefits that can set a positive tone for the rest of the day. The ancient practice of yoga, rooted in mindfulness and holistic well-being, aligns well with the tranquillity and fresh start that mornings bring. Here are some compelling reasons why practising yoga in the early hours is advantageous:
1. Mindful Start: Engaging in yoga in the morning provides an opportunity to commence the day with mindfulness. The quietude of the morning allows individuals to connect with their breath, set intentions, and cultivate a sense of inner peace before the external demands of the day unfold. This mindfulness can translate into increased focus, clarity, and emotional resilience throughout the day.
2. Boosts Energy Levels: A morning yoga routine can serve as a natural energy booster. The combination of gentle movement, stretching, and controlled breathing helps stimulate circulation, enhance oxygen flow, and awaken the body. This can result in increased alertness and vitality, preparing individuals for the challenges ahead.
3. Enhances Flexibility and Strength: Regular morning yoga contributes to improved flexibility and strength. As the body is often stiffer in the morning, engaging in yoga postures helps lubricate joints, stretch muscles, and enhance overall flexibility. Over time, this can lead to increased physical strength and resilience.
4. Stress Reduction: Yoga is renowned for its stress-reducing benefits. Morning practice provides a proactive approach to managing stress by incorporating relaxation techniques and mindful breathing. This sets a positive tone for the day, helping individuals approach challenges with a calmer and more composed mindset.
5. Improved Digestion: Morning yoga can aid digestion by stimulating the digestive organs. Certain yoga poses, especially twists and gentle inversions, can enhance the efficiency of the digestive system, promoting better absorption of nutrients and elimination of waste.
6. Consistent Routine: Establishing a morning yoga routine fosters consistency. Regular practice, especially at the same time each day, helps create a habit. This sense of routine can positively impact mental discipline, time management, and overall well-being.
7. Better Sleep Quality: Surprisingly, engaging in morning yoga can positively influence sleep patterns. The increased exposure to natural light in the morning helps regulate the body’s circadian rhythm, promoting better sleep quality when night falls.
In conclusion, embracing a morning yoga practice sets a positive tone for the day, nurturing physical health, mental well-being, and emotional resilience. The holistic benefits of morning yoga make it a valuable addition to one’s daily routine, fostering a harmonious and balanced lifestyle.
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Who Should Do Yoga?
Yoga is a versatile and inclusive practice that can be beneficial for a wide range of individuals, regardless of age, fitness level, or background. Here’s a breakdown of the different groups of people who can benefit from practising yoga:
1. Everyone: Yoga is truly for everyone. Regardless of age, gender, or fitness level, there are variations and modifications of poses that can accommodate individual needs. Whether you’re a beginner or an experienced practitioner, yoga offers a spectrum of practices that can be tailored to suit your abilities.
2. Individuals Seeking Stress Relief: Yoga is renowned for its stress-relieving benefits. The combination of mindful breathing, meditation, and gentle physical postures helps activate the body’s relaxation response, reducing stress hormones and promoting a sense of calm and well-being.
3. Those Looking for Physical Fitness: Yoga is an excellent form of physical exercise. It improves flexibility, strength, balance, and coordination. Different styles of yoga, such as Vinyasa or Power Yoga, can also provide a cardiovascular workout, helping individuals maintain or achieve a healthy level of physical fitness.
4. People with Chronic Conditions: Yoga can be adapted for individuals with chronic conditions, such as arthritis, back pain, or respiratory issues. Modified poses and gentle movements can provide relief and contribute to improved flexibility and strength, promoting overall well-being.
5. Athletes: Many athletes incorporate yoga into their training routines to enhance flexibility, prevent injuries, and improve focus. The mindfulness aspects of yoga can also help athletes manage the mental challenges associated with competition and performance.
6. Pregnant Women: Prenatal yoga is specifically designed for expectant mothers. It focuses on gentle stretching, breathing, and relaxation techniques to support the physical and emotional changes during pregnancy. Always consult with a healthcare professional before starting any new exercise routine during pregnancy.
7. Seniors: Yoga is gentle on the joints and can be modified to suit the needs of seniors. It promotes balance, flexibility, and strength, contributing to improved mobility and overall quality of life.
8. Individuals Seeking Mental Clarity: Yoga is not just about physical postures; it encompasses mindfulness and meditation practices. Those looking to enhance mental clarity, focus, and emotional well-being can benefit from incorporating yoga into their routine.
9. Desk Workers: Individuals with sedentary jobs can benefit from yoga to counteract the effects of prolonged sitting. Yoga poses can alleviate tension in the neck, shoulders, and back, while mindful breathing can combat the stresses of the workday.
10. Individuals in Addiction Recovery: Yoga has shown positive effects on addiction recovery by providing a holistic approach to healing. It promotes self-awareness, stress reduction, and a sense of connection between mind and body.
In essence, the beauty of yoga lies in its adaptability. Whether you’re looking for physical fitness, stress relief, or a holistic approach to well-being, yoga offers a diverse range of practices that can be customized to meet individual needs and goals. It’s a journey that welcomes all who seek to explore and benefit from its rich tapestry of practices.
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Do I need to be flexible to do yoga?
No, yoga is adaptable to your skills and you shouldn’t stretch to the point of pain or discomfort. All poses can be modified to meet you where you are. Yoga is ultimately about internal and external balance, so nothing should be forced.
If you struggle with any poses, we recommend you practice them with a certified coach.
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