Adding something to your daily morning routine can give you strength for the day. This will mean that you will leave the coffee until noon, once you need it more.
It can also help you enter the day with a high level of confidence. This sequence can take up to 10 minutes, or more, if you want to hold your breath for a long time or repeat the whole sequence multiple times.
It can truly have any kind of effect how both your body and your brain start the day.
This recovery position is great for gently stretching your waist, hips, thighs and spine, all of which can be a strong touch in the morning. Touch can feel really good if you are “wrong” or if you are sleeping in the mix. It also calms the brain and relieves stress and fatigue, so it is often helpful to start resting on the right foot.
Equipment needed: For these positions, yoga mats may be ideal. If you do not have a yoga mat, you should climb on a mat or a stable mat (do not wear the stick!) To bend the knees.
Muscles work: This lengthens your gluteus, preexisting, other rotations, elbows, spine, and more.
1. Begin on high-low-jack on the mat,with your knees directly under your hips but your big toes touching. If you put any pressure on your knees when you touch them, you can extend your fingers.
2. Inhale and feel your spine grow longer.
3. As you breathe, put your shield back on your heel and place your chin on your chest.
4. Rest here, together with your forehead on the ground and your arms outstretched. you’ll also put your arms next to your body, palms resting up if you favor
5.Hold this for five deep, even breaths.
Cat-Cow (Marjaryasana and Bitilasana)
These two combinations can increase the distribution of your brain fluid. This helps to soften the spine, stretch your back and body and gently massage the organs around the abdomen. All of them are good for helping you stay awake for the rest of your day.
Muscles work: This moves your spine, releasing tension and the muscles of your arms, abdomen and back.
1. Get into a four-legged position, with your feet flat, shoulders straight above your arms, and your hips straight above your knees.
2. Drop your abdomen while breathing, leaving your back arch and care for your shoulders back and down (this is
Cow) Look up slightly at the ceiling.
3. As you exit, press your hands into the lower part and turn your upper back (this is a cat).
4. Keep moving, make an arrow in your breath and turn on your breath, repeat this for five breaths.
Downward-Facing Dog (Adho Mukha Svanasana)
This position is great for the morning, because it is the reverse of light. The system regenerates your nerves, calms the brain, and energizes the body.
It can also be used to treat sciatica and relieve fatigue. This position is especially for you if you have problems that affect your sleep and leave you back in pain and fatigue. Try to do it twice as suggested below, or return to the middle of this sequence for 3 breaths during this sequence.
Muscles work: This position actively works your arms, shoulders, wrists and wrists, and stretches your thighs, spine and calves. Tons of your body is working or stretching here.
1. From high-low-jack, push your arms straight up as you raise your hips and straighten your legs.
Note: Longer postures are generally easier and more useful, so you may want to keep your feet and hands away from you. Your heels should not touch the bottom and not for many people.
2. As you breathe, press into your hands and roll your shoulders up and back by moving your shoulders down.
Keep your back and shoulders away from your ears. Your spine should be neutral here.
3. You do not want your upper spine to work too hard, your shoulders hanging down, or your abdomen to be too low when you turn.
4. Take at least 5 deep breaths here, just as you would with one knee to open the back slowly.
Of each foot. Adjust the position of your legs for at least 2 inches without moving
One-Legged Dog (Eka Pada Adho Mukha Svanasana)
This position exposes your hips and waist, and calms the mind while developing self-confidence. Not a bad addition to a morning exercise.
Muscles Built: This position stretches the sides, thighs and thighs as you strengthen your arms.
1. Make sure the dog is down, fully on the ground and evenly spaced, and take a deep breath as you do.
2. When your legs are high enough to hold your hips in a comfortable position, exhale and bend your right leg, moving your heel to the right side of your body to open.
3. Take two deep breaths here, take time to open and lengthen your hips and sides.
4. When returning your hips to the mat, adjust your right leg and slowly lower yourself as you exit. Change sides.
Warrior I (Virabhadrasana I)
This posture is called “strength posture” and it gives you confidence, flexibility in your waist, increased focus and gives strength to your whole body.
Build Muscles: Warrior I will strengthen your shoulders, back, arms, legs and ankles. It opens your hips, chest and lungs and increases circulation.
1. Start with the dog down, lift your right leg and bring your knees closer to your nose.
2. Place your right foot between your arms or behind your right if desired. (If you can’t get your foot in the palm of your hand as much as you want, simply put it down, hold your ankle in one hand and help them move forward.)
3. After your right leg is implanted, you will rise to a standing position as you breathe deeply. Now both legs should still be there
Fingers pointing to your bed.
4. If your foot does not move as much as you would like for this position, move an inch forward now. When your position
You feel calm, bring your heels up all the way down, so your back foot is flat and at a slight 45 degree angle. If you want to draw from one line to the other, your heel needs to be adjusted.
5. Your hind legs are straight and your front legs are bent, your knees are bent. With your hips slightly dipped, stretch your hips, breathe, and lift your arms off your head, palms facing each other.
But still another, shoulder-width apart. Take 3 deep breaths.
6. When ready, return to the dog facing down to change legs. Alternatively, you can lift your left heel upwards by parallel your foot, then make a discovery with your left, take a deep breath, and place your right foot back on your back as you exit.
Mountain Pose (Tadasana)
This position may always seem simple, but it can add a ton to your posture, your beliefs, and therefore your remaining yoga practice.
Build Muscles: Mountain position builds muscle in your body, legs, plans, and arms. Even the arches of your feet must be engaged here.
1. You can move your right foot forward from the previous position, otherwise you can see the dog facing downwards, between your arms and the first leg, then you can step on the opposite side to the top of your mat and stand up.
2. You should have big toes that never touch your feet, your heels may touch a little, or you can have your feet two inches to increase your balance.
3. Relax so that your hands rest on your sides but still remain active. Your shoulder blades will roll down and back, lengthen your neck and bring your palms forward.
4. As you breathe in and out, shift the weight slightly and slightly in your legs, to see
In fact, you are on equal footing with each other. Consider lifting only your own
Raise your toes and spread them out, or even see if you find your 4 legs that require equal weight.
5. Hold 5 deep breaths here.
Standing Forward Bend (Uttanasana)
This position calms the brain, relieves stress, fatigue and anxiety, and stimulates the kidneys, liver, and digestive tract. You also feel that you have given yourself a hug, which is not a bad thing.
Muscles Builds: Utanasana: The muscles work your muscles, muscles, hamstrings, quadriceps, and forearms.
1. From a mountain position, breathe deeply, lifting up and up until your hands meet above your head.
2. As you exhale, bend at your hip joints (not your waist), keep your body longer and taller than you.
3. Keep your feet straight, so keep your hands in the most comfortable position for you: on your feet, ankles, feet, or perhaps on the floor. They also bring your palms to the back of your calf or ankles. (Note: If none of these options are good for your body, hold the opposite elbow.)
4. Keep your feet firmly planted and your hips on your heels. Remember to extend your head and spine on your lungs while staying here for five deep, even short breaths. Release your breath with your breath. Relax your head and neck completely.
5. When you have completed five full breaths here, let go of your hand and get up.
When you breathe, lift from your hips and back.
6. Return to the mountain position for five breaths to complete the exercise.
Everyone has their own morning routine: meditation, coffee, problems with lemons, breakfast and exercise, etc.
Include quick yoga exercises and turn around before you start your day. Before you do it all there, you give yourself a “my time” touch. In addition, they stimulate your body parts, brain, muscles and attention.