Morning hours are a time when you give yourself a charge for the whole day. What will be your today, depends, in many respects, on the availability of morning yoga in your organizer.
Exercises
The morning yoga complex should be performed 15 minutes before breakfast .
- Steps under the shoulders, inhale your arms crosswise, put your hands over your head, exhale - sink. Morning exercise yoga should always begin with breathing.
- We warm the neck in a circular motion to the right and to the left.
- We warm the shoulders with circular rotations.
- Stand on a flat surface, feet parallel to the width of the thighs. On inhaling, raise and stretch your arms up parallel to the floor, draw in your belly, open the chest, and stretch your head towards the sky. The coccyx is pointing downwards. Do a lightened version pulling a towel in the arms outstretched. Towel pull in opposite directions. Drag your arms up, not lifting your shoulders.
- Put your hands down, inhale, exhale, raise your hands up and stretch your arms forward, crouch on your legs, tilting the body to 45⁰. If there is excessive tension in the shoulders, pick up a towel and spread them slightly wider. The head is on the same line with the spine. On exhalation, put your hands on the floor, rounding your back, go up.
- The next exercise in morning gymnastics is from yoga. Breathe in, hands stretch up, bend over with an extended back, bending the legs in the knees. The back is parallel to the floor, the slope is 90⁰. With tension in your hands, spread your arms wider and take a towel. The top stretches forward, the coccyx back. Stretch the spine.
- With an exhalation of the hand we lower it to the floor, rounding our back we rise upward. Inhale, hands stretch out, with an exhalation we descend into the squat. The coccyx should be slightly higher than the shoulders, knees bent. Keep the hands together rounded.
- We develop a vertebra behind the vertebrae, hands through the sides of the breath, with an exhalation, palm into the palm, half-sided, we lower the body forward, as in the previous exercise, but stand on the socks.
- We twist, round the back, inhale, exhale - we stretch forward, we lower our hands to the floor, we pass to the heels, the ribs on the hips, the neck and the head - the continuation of the spine.
- We leave the situation, and immediately move to the posture of the bar , buttocks, press tensed, we distribute the weight between the feet and the palms. A lighter option is with knees lowered to the floor.
- We rest in the pose of the child, we sit on the heels on the heels, hands stretch forward.
- From here we move into the dog's pose with the fashion down, the pelvis stretches upward, hands, back and neck form one straight line. This is one of the most energetic exercises in morning yoga, as this asana has a very strong tonic effect on, until, half asleep organism. We bend in the arms and back, we lower the heels to the floor. Light version: with bent knees and torn heels.
- Sit down on the floor, feet shoulder width apart, hands behind back, fingers pointing towards heels. Inhale and lift the pelvis, arms, legs, body and floor form a rectangle, hold the head, and do not throw back.
- We lay down on the floor, press the lower back to the floor, tear off the head, shoulders from the floor, arms stretch along the legs, we tear off the legs from the floor and raise them to the level 25⁰ in relation to the floor. The feet are tight to the hands. Lite option: with hands down.
- Stretch on the floor, hands stretched over your head, fingers pull on yourself, your legs are lowered to the floor, your heels are stretched out into the distance.
- Pulling his hands forward, we rise to the sitting position.