IN PICS: 5 yoga poses for a great start to your morning!

Some yogic stretches are recommended as soon as you wake up. These are said to stimulate your mind and wake up your body, and they are all very easy.

Some poses must be done in a classical style, for those who are chronically constipated, to set off the peristalsis, which is the muscular movement of the digestive tract. In such cases, some salt water (to be avoided by those with high blood pressure, who may substitute that with a dash of lemon juice) must be consumed before the practice to encourage the peristalsis. It is assured that the excretion will be complete.

The proportion of the salt to water is in the range of one teaspoonful for every half liter of water.

Though these poses appear to be simple, they are complete body work-outs in themselves. Doing them several times initially, then holding the final one longer, will make it a complete sadhana (practice) in itself.

Avoid doing poses where you feel pain, even if they are stretches. Till your body gets used to it, or if you are able to warm-up, it is best to avoid difficult poses (some easy poses are often difficult for those who have strength, or have postural defects that come from a particular way of holding the body for a certain chore). Amongst those listed below choose only those which feel comfortable first thing in the morning.

Avoid balancers or inversions on the bed because these need a firm surface. Softness below your body will tilt you awkwardly suddenly, and can cause serious injuries to the joint being used. On bed, the best poses are simple but powerful stretches. These are poses that may be used even while recovering from some sickness. However take expert advice before attempting them.

Shameem Akthar, trained with the Sivananda Yoga Vedanta Center, takes you through five poses to bring the chirp into the morning.

Yastikasana (Stick pose)

As you are supine on the bed, stretch hands overhead. Bring feet together. Inhale, giving yourself a full stretch, as if somebody is holding you by the hands and the feet. While exhaling, release. Do a few times.

Benefits

Wakes up both body and mind; is a complete body work-out. Is used to release stress. May be used even while doing advance poses, as a break/intermediary pose. Encourages peristalsis.

Makarasana (Spinx)

Lie on your stomach. Place palms under the chin, as shown. Walk the elbows back. Split legs a foot apart. Shut eyes. Focus on the belly breathing.

Benefits

Is a gentle lower back work-out. It stimulates the mind, fights depression. Boosts immunity. Powers breath. Massages the kidneys, digestive system and the reproductive glands to benefit them.

Ardha dhanurasana (Half bow)

On your stomach, from the earlier pose, bend the right leg at the knee. Inhale, lifting it slightly. Exhale, drop it. Do thrice. Then repeat for the other leg.

Benefits

Same as Ardha dhanurasana.

Supta pawanmuktasana (pelvic tilt, energy release pose)

Lie on your back. Dig the heels into the mat, keeping feet a foot apart. Lift the hips up, as you inhale. Hold for a few seconds. Exhaling, drop the hips back. Do a few times.

Benefits

It opens up the hips, stimulating blood flow along the legs, and also engages the heart. Removes stress and stiffness gently.

Skanda chakrasana (Shoulder circle)

On your back, inhale, as your lift the shoulders to your ears. Hold, release. Do five to ten times.

Benefits

Opens up the upper body, facilitating respiration. Removes stiffness and stress.