Mornings set the tone for the entire day. Most travel enthusiasts have developed morning rituals that help them find focus, clarity, and energy before stepping into their daily routines. In India, yoga has been practised at sunrise for thousands of years, not just as exercise but as a way to connect body, mind, and spirit.
In this article, we will explore ancient Indian yoga practices, especially Surya Namaskar (Sun Salutation), and how you can use them as part of your morning workout routine, as a traveller.
Why Morning Yoga?
Whether you are a solo traveller or a weekend traveller, practising yoga in the morning is never out of style. There’s a reason yoga is traditionally practised at sunrise. The early hours of the day are considered sacred in Indian philosophy, which is known as Brahma Muhurta, the time before sunrise when the mind is calm and focused.
“release of tension, feeling my body respond to the poses, energy and a sense of empowerment- that there is something I can do to keep myself healthy”, – said one of the respondents in a study conducted by the National Library of Medicine. Research also confirms that yoga helps improve flexibility in adults aged 65 years and older. Let’s take a further look at the benefits of morning yoga for travellers.
1. Reduces Travel Fatigue
Travel takes a toll on many people’s bodies. Sitting for hours can lead to stiffness, sore muscles, and sluggish circulation. Morning yoga helps to stretch and strike poses like Downward Dog and Cat-Cow, improving blood flow, waking up your muscles, and fighting body stiffness. This means you will feel more energetic and ready to explore as soon as you leave where you are staying.
Please see the image below for the Downward Dog pose.
Image source: Freepik
2. Boosts Mental Clarity and Focus
Travel can be mentally draining, with the new surroundings, language barriers, and constant decision-making. Morning yoga gives you mental clarity: Breathing exercises (pranayama) calm the nervous system and reduce stress. This helps you to start your day with a clear mind, making travel planning and navigating unfamiliar places much easier.
3. Improves Digestion
Changing time zones and eating different foods can upset digestion. To help with your digestion, gently twist and forward fold in morning yoga to stimulate digestion, which helps reduce bloating. This can prevent that sluggish, heavy feeling that sometimes ruins sightseeing days.
4. Helps Beat Jet Lag
Jet lag disrupts your natural sleep-wake cycle, leaving you tired at odd hours. Yoga helps reset your circadian rhythm by waking up the body with movement and mindful breathing.
5. Builds Strength and Flexibility
Many travellers skip workouts on the road, leading to stiffness or loss of strength. Yoga uses your body weight for resistance training, keeping you toned and flexible. Poses like Warrior II and Plank strengthen your core, which helps prevent back pain during long trips.
Please see the image below for the Downward Plank pose.
Image source: Freepik
6. Encourages Mindful Travel
Yoga is not just exercise; it’s a practice of mindfulness. Starting the day with yoga reminds you to stay present and enjoy each moment of your journey. It also helps you to become more patient with travel delays, more appreciative of new cultures, and less likely to feel stressed by minor inconveniences.
Surya Namaskar: The Heart of Morning Yoga
Surya Namaskar is one of the most famous morning yoga routines, translating to “Salutation to the Sun.” It’s an ancient practice of 12 yoga postures performed in a flow, synchronised with one’s breath.
Step-by-Step Guide to Surya Namaskar
Image source: hellomyyoga
- Pranamasana (Prayer Pose): Stand tall, palms together at the chest, and take a deep breath.
- Hastauttanasana (Raised Arms Pose): Inhale and stretch arms overhead, arching back slightly.
- Uttanasana (Forward Fold): Exhale and bend forward, bringing your hands to the floor near your feet.
- Ashwa Sanchalanasana (Equestrian Pose) Inhale and step one leg back, keeping the other leg bent, looking forward.
- Dandasana (Plank Pose): Step the other leg back and hold your body in a plank position.
- Ashtanga Namaskara (Eight-Limbed Pose): Exhale, lowering knees, chest, and chin to the floor.
- Bhujangasana (Cobra Pose): Inhale, sliding forward, lifting the chest.
- Adho Mukha Svanasana (Downward-Facing Dog): Exhale, lifting hips up and forming an inverted V-shape.
- Ashwa Sanchalanasana: Step one foot forward into a lunge.
- Uttanasana: Bring the other foot forward, folding forward.
- Hastauttanasana: Inhale, stretch arms up overhead, arch back.
- Pranamasana: Return to the prayer position.
Extra note: You can repeat this sequence 6 – 12 times, depending on your fitness level and available time.
Additional Morning Yoga Practices
Apart from Surya Namaskar, here are a few other ancient yoga practices to add variety to your sunrise routine:
- Pranayama (Breathwork): Try skull-shining breath for increased energy or the alternative, nostril breathing for mental balance.
- Trataka (Candle Gazing): This simple meditation practice will help improve concentration and focus, boosting your travel experience.
- Gentle Asanas: This includes poses like Balasana (Child’s Pose) and Viparita Karani (Legs-Up-the-Wall Pose), to help with relaxation and recovery.
Conclusion
Morning yoga is more than exercise. It’s a ritual that nourishes your mind, body, and spirit. By embracing practices like Surya Namaskar and mindful breathing, you’ll not only improve your physical health but also bring calm and focus into your day.
Whether you want to increase energy, boost productivity, or create a mindful morning routine, sunrise yoga is a beautiful way to start. Roll out your mat tomorrow morning, face the rising sun, and salute the day with intention and strength.
We would love to hear from you. Share your yoga journey with us or let us know how yoga has impacted you in any way, in the comment section.
FAQs
1. Can beginners do Surya Namaskar?
Yes. Beginners can slowly start with 3 – 4 rounds and gradually increase the number as they build strength and flexibility.
2. What is the best time to do morning yoga?
Ideally, according to the Indian tradition, morning yoga should be practised during Brahma Muhurta (about 90 minutes before sunrise, often between 3:30 am and 5:30 am). Still, any time in the morning before breakfast works well.
3. Should I eat before doing morning yoga?
It’s recommended to practice yoga on an empty stomach. If you must eat, have something light like fruit 30 – 45 minutes before.
4. How long does a morning yoga session take?
A simple Surya Namaskar flow can take 10 – 15 minutes. However, adding meditation or breathwork for a complete ritual might take 20 – 30 minutes.
5. Can I do yoga if I have back pain?
Yes, but avoid deep backbends or consult a yoga therapist for modifications to keep your spine safe.
6. Do I need special equipment for yoga?
A yoga mat and comfortable clothing are fine for a morning yoga routine. No expensive gear is required.
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