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Yoga Asanas Rise and Shine Morning Yoga Meditation

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Rise and shine: The Beginner’s Guide to Yoga Morning Asanas for More Energy

The English proverb “The early bird catches the worm” may have been referring to people that prepare in advance, but it is also true in a literal sense.

Studies show that “morning” people are healthier, happier, and more productive. A morning person has no trouble hopping out of bed before 7 am and facing the day with a smile. If you are among the snooze-hitting tribe and drag yourself grumpily out of bed in the morning, there is an easy solution.

While you can do yoga at any time of the day, there are specific asanas (literally meaning, “to be seated in a position that is firm, but relaxed”) that can turn the clock around for you. If you are like most night owls, your body probably feels heavy and aches all over.

These asanas will wake up your body, lighten your mood, and give you the energy you need to get through the day with more grace.

1. Crossed legs posture (Sukhasana)Crossed legs (Sukhasana) yoga asanas

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This is probably the easiest, and most familiar, pose in yoga.

Sitting with your back straight, pelvis in a neutral position, and bring up your knees on either side of the body, tucking your feet under the opposite leg. You should see a triangular space between your legs and pelvis. Rest your hands on your knees.  Do the Dirga or yogic breath for three to five minutes. 

2. Mountain Pose (Tadasana)

Mountain Pose (Tadasana) meditation

Witold Fitz-Simon – Picture source!  

Exhale, and as you do so, straighten up, arms on your sides in a relaxed position.

Repeat the sequence; only substitute the right leg for the left leg.  Do at least one full cycle of the sun salutations every morning, more if you have the time.  This works all seven major centers (chakras) of the body, so you should be rearing to go (and hungry) when you’re done! 

3. Hand to Foot pose (Hasta Padasana) 

Hand to Foot pose (Hasta Padasana)

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As you exhale, bring the arms and body forward, aiming to bring the palms flat on the floor on either side of your feet and your face to your knees. You may bend your knees a little to get your palms to the floor, as you will need them there for support for the next steps. 

4. Prayer pose (Pranamasana)Prayer pose (Pranamasana)

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Stand with your feet together, shoulders relaxed. Breathe in to expand your chest, and as you do so, bring up your arms to your sides. Breathe out slowly, and as you do so, bring your hands together as if in prayer. 

5. Raised Arms pose (Hasta Uttanasana)Raised Arms pose (Hasta Uttanasana)

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As you inhale, bring your hands up straight above your head and reach up as far as you can go, looking up and curving your body slightly to get the full stretch. The aim is to get the maximum stretch from the heel to the fingertips.

6. Sun salutations (Surya Namaskar)Sun salutations (Surya Namaskar)

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It is time to get out of bed (if you haven’t already) and say hello to the day. Salutes to the sun are a sequence of 12 poses that wakes up the body and fills it with energy.  It is important to observe the breathing directions as you do each one. It will take a little practice, but you will soon get into the swing of it.

7. Two-knee spinal twist (Supta Matsyendrasana)Two-knee spinal twist (Supta Matsyendrasana)

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Lying flat on your back, arms stretched on either side, bring both knees to one side. Slowly extend the inner leg out while keeping your upper back flat on the surface.  Hold this for a few second, then draw your knees back together. Go to the other side and do the same thing.

Do the whole sequence two or three more times. This will stretch and relax your spine, chest, shoulders and thighs, and ease muscle pain. It also wakes up your internal organs, including your abdominals for better digestion. 

8. Reclining bound angle pose (Supta Baddha Konasana)

Reclining bound angle pose (Supta Baddha Konasana)

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Lying flat on your back, bring your knees up, feet together. Let your thighs open naturally, and relax. You can use pillows or foam blocks to support your knees. This will help you avoid putting too much strain on your back and inner thighs. Now comes the important part – breathing.

Use the Three-Part Breath or Dirgha. This is one of the foundations of yogic breathing, and you have to practice it consciously. You will inhale air to fill your lung, lower chest (diaphragm), and abdomen to capacity in that order, hold it, and then exhale in reverse order: abdomen, chest, lungs.

Do these several times, with the inhale count at four, and exhale count at six. This will decrease your levels of stress and anxiety, although it may make you feel a little lightheaded at first from all the oxygen you’re getting. Don’t worry, you will get used to it. Do this for three to five minutes.
These simple morning yoga exercises are suitable even for beginners. More importantly, they will definitely help night owls get the energy they need for the day. Try them out and share your experience with us!

Author bio:

Stacey Marone is traveler, yoga lover and contributor for https://essays.scholaradvisor.com/coursework/. She is an enthusiastic yoga advocate. You can connect with her on Twitter.

Positive Words Research – Yoga Asanas Rise and Shine Morning Yoga Meditation

10 Apps that Promote Positivity

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10 Ways to Promote Positivity Through Apps

The universe is a place where communication flourishes. Whether it be a vine communicating with a trellis, bats chirping in the night, or your next social media post, we all have the gift of gab.

Social media, internet, and applications are some of the most prominent ways we share news and ideas. Take advantage of the growing world of social media and smartphone apps and create your own sphere of love and positivity. Here are 10 of the best positivity driven apps you can find:

1. Happify

Free

This app allows you to track the positivity in your life by following your goals and focusing on happy and positive aspects of life. It includes affirmations, goal setting, quizzes and mini games that center around positivity.

2. Gratitude Journal – The Life Changing App

$4.99

Keeping a gratitude journal has been proven to increase your positive thinking. This app lets you list what you are grateful for, as well as add photos, tag friends, or use the location service to pin where you are.

3. Calm

$9.99

Calm is one of the best meditation apps of 2016 and it’s free! Spending at least five minutes a day meditating allows you to take control of your life and focus on the now and the happy. There are many apps out there that help guide you through meditation in case Calm doesn’t work out. Some will have music or naturistic noises to help you focus. Others have a social aspect to connect with friends who have the app. This will allow you to encourage your friends to keep up with their meditation goals as well.

4. Mindful Moon App

$2.99

The Mindful Moon app knows that life can be stressful. Life is stressful. But if you need to escape the stress and let in the positive, the Mindful Moon app offers positive and empowering daily messages. The founder, Eric Brown, changed his life when he had an idea for an app about sharing positivity and now his idea is available at your fingertips and it’s all good.

5. Pozify

Free

This app focuses on positive news. It rewards you with points for sharing happy news stories on social media rather than upsetting ones. With those points, you could earn products or gift cards. But, the actual meaning of this app isn’t the rewards, but the fact that you are spreading positivity online.

6. Positive Thinking

Free

This app has an index of different motivational topics to help you increase your positive thinking and control your negative thoughts. The app offers inspirational quotes as well as how to achieve more in life.

7. YouTube

Free

YouTube is an excellent app to watch pretty much anything you want whenever you want. Search positive affirmations, positive thinking or anything that will uplift you and you’ll find dozens of YouTubers out there sharing a great message.

While apps can be expensive to develope, being a part of an app, like having a YouTube channel, is not. You can create your own YouTube channel in a snap to promote your very own version of positivity.  If you’re camera savvy and carry an enlightening message, you can grow your YouTube channel and start spreading the love.

8. Moodscope

Free one week trial

Moodscope is a desktop app. This apps tracks and analyzes your mood on a daily basis. The user answers a few questions to determine what mood they are in and the results are sent to a network of other peers who work as supporters. The feedback and support of other moodscope users help in boosting your mood. Moodscope offers a free week trial.

9. Realifex (Real Life Change)

Free with In-App Purchases

Realifex is a well-being app that provides you with your own portable life coach. This inclusive app tracks your mood, offers positive motivation and helps you manage stress. Real Life Change was designed by a top app development company to help users bring their inner self to light with real time data.

10. Smiling Mind

Free with In-App Purchases

The Smiling Mind app stems from a non-profit organization with a goal of providing positive thinking and mediation to all. The app particularly promotes mindfulness meditation and has a vast reach around the globe with over 1.5 million users. The app offers meditation techniques that will bring a smile to your mind wherever you are.

Final Thought

Technology is a convenient way to access programs that promote positivity. Focusing on the good is not only beneficial for your health and well-being but it’s also good for others around you. If an app is not mentioned and you think it should have made the list, please share in the comments below!

Do you know other apps that promote positivity? Add the app to this list by commenting below!

Positive Words Research – 10 Apps that Promote Positivity

The Magic of Simple Meditations

Meditation

In the article How to Meditate for Clarity, Intuition, and Guidance, Jack Canfield answers the question What is meditation? with:

“Meditation is a practice where you train your mind or induce a state of consciousness, either to realize some benefit, such as relaxation, stress reduction, healing, strengthening your life force, or developing certain qualities such as love, patience, generosity, and forgiveness.”

He presents the 4 steps of the Simple Meditation: The 4-Part Meditation Technique:

1. Find a quiet place, close your eyes, and focus on slowing down your breathing;

2. Repeat an uplifting word or phrase;

3. Move into a state of quiet;

4. Imagine yourself surrounded by a sphere of light.

He also draws the following conclusions:

  • Meditation takes practice and is a natural progression;
  • Practice the above methods to calm your mind;
  • Learning to meditate is a journey, this guide will help you take the right steps.

Find at Positive Words Research a wonderful article about 20 Simple Meditations to Create Peace of Mind and Joy.

Jack Canfield, America’s #1 Success Coach, is the founder of the billion-dollar book brand Chicken Soup for the Soul and a leading authority on Peak Performance and Life Success.