Mindful asanas in the morning create the perfect foundation for your day. Sunrise yoga in nature not only does your body good in the summer, but also brings clarity to your thoughts. Thus prepared, you create space to shape your day without stress and hectic. Read on - below you will find ideas for your Sunrise Flow!
In India, the cradle of yoga and Ayurvedic healing, yoga postures are traditionally practiced at sunrise and sunset. On the one hand, this may be related to the high temperatures on the subcontinent, but it also has demonstrable benefits on a physical and energetic level.
While we sleep, a large number of important processes take place in our body that keep us healthy and, in the best case, allow us to start the day refreshed. However, due to the speed of our modern lives, many people suffer from problems falling asleep and staying asleep, or they simply do not have enough time to sleep deeply and relaxed for eight hours. Unfortunately, it is no exception if you feel tired and listless when the alarm clock rings. What can you do about it? Cultivate your personal evening routine every day, which will help you to fall asleep ideally before 10:00 in the evening, when Kapha energy is high. Wake up with the sun and take time to start your day mindfully with a short Ayurvedic morning routine. It takes no more than 15 extra minutes to activate you with a gentle yoga flow and get into your energy!
Sunrise yoga for health
When you practice yoga in the morning, you allow your body to wake up naturally. The gentle movement stimulates your circulation and blood flow - without caffeine! Stretching postures loosen muscles after sleep and make them supple. Plus, studies have confirmed that yoga can lower cortisol levels. When you practice yoga regularly, you train your body to better regulate the release of this stress hormone. Yoga at the beginning of the day also allows you to consciously feel inside yourself and formulate desires, needs and goals.
Yoga in nature for body and mind
Me-time in the morning is always beneficial - but especially when you can spend it in nature! Use the long summer days to roll out your mat in the garden, on the terrace or the balcony. Just 20 minutes in nature will significantly help you find mental peace and prevent stress from arising in the first place.
This is what happens in your body and mind when you do yoga in nature:
- The fresh, cool morning air automatically makes you breathe deeper. This allows more oxygen to reach your brain, which makes you feel awake and clear.
- Yoga outdoors sharpens your senses. You feel a gentle breeze on your skin, notice the small bumps under your feet, hear the rustling of leaves or the chirping of birds. The last fatigue disappears and you automatically become more attentive.
- When you practice yoga in a new place, you step out of your comfort zone and open the door to a whole new interpretation of your practice. What gives more energy than a sun salutation where you actually feel the power of the sun? How does the posture of the tree feel in the middle of a shady grove? Turn your attention inward and notice what touches your heart.
- The power of the elements affects your yoga practice outdoors - strengthening your muscles and joints in new ways.
Your Sunrise Flow
#1 Posture of the child (Malasana)
To begin your practice, come into the quadruped position. Inhale deeply, create length in your back, and then gently sit back on your heels. Extend your arms far forward and connect your palms and forehead to the earth. Stay here and let your breathing become deep and even. When you have grounded yourself, flow forward with an inhalation until your shoulders are above your hands and come into the
#2 Looking Up Dog (Urdhva Mukha Svanasana)
Raise your heart and lower your hips toward the floor in a controlled manner. Remain on your knees or straighten your legs so that you are resting only on the backs of your feet. Roll your shoulders back and feel the opening of your heart space. With an exhalation flow back into the child's posture and repeat the two asanas alternately 5 times in rhythm with your breathing.
#3 Downward Looking Dog and Forward Bend (Adho Mukha Svasanana and Uttanasana)
Come back to the quadruped position. Point your toes and with an inhalation lift your knees off the floor. With the next exhalation, gently stretch your legs and push your buttocks back and up. Remain in Downward Looking Dog for 3 breaths, creating length in the backs of your legs and spine through intuitive movement. Then take small steps to the front of the mat into forward bend. Place your fingertips on the floor or on your shins and remain here for 5 breaths.
#4 Half Bend Forward (Ardha Uttanasana)
Inhale and lift your chest until your spine is level with your hips. Let your hands slide up along your shins. With the exhalation, round your back again and come back to the forward bend. Repeat the alternation between full and half forward bend 5 times in rhythm with your breathing.
#5 Deep Lunge (Anjaneyasana)
From the half forward bend, step your right leg far back. Place your lower leg and knee on the mat and relax the hip. With an inhalation, lift your upper body and arms up. As your hips sink towards the mat, lift your chest and stretch your arms powerfully upwards. Hold the asana for 5 breaths.
#6 Warrior 3 (Virabhadrasana 3)
Bring your hands back to the mat. Stretch your right leg and step half a step forward with your right foot (note: photo shows left side). Gently lean forward and shift your weight to your left leg. Activate your core and stabilize your hips. Now lift your right leg into a standing balance while shifting your weight further forward. Pull your arms back beside your body and hold for up to 5 breaths.
Come back to the forward bend and repeat the asanas from the forward bend on the left side.
Finally, get back into the quadruped position and find the child's posture again. Turn your attention inward and formulate your intention for the new day ahead.
Feel how yoga in nature enhances the positive effect of the asanas on your health and life energy. And remember: yoga is not about the perfect execution of the posture, but about being in the moment and becoming one with nature and the universe.
