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Beginner morning practice: 10 invigorating asanas

This complex will help to start the morning correctly, cheer you up and improve your health.

Have you decided to do yoga? That's right! Morning yoga complex will help you recharge your batteries for the day ahead, start the morning correctly, cheer up and improve your health. Perform these asanas slowly, do not forget to breathe deeply - and the listed advantages will surely overtake you!

  1. Tadasana (Mountain pose). Stand straight; firmly and evenly press the surface of the feet to the mat. Tighten your hip muscles and gently pull your stomach in. Close your eyes and smile inwardly at your beginnings. Breathe deeply, without tension in the body or holding your breath. Preheat the body with breathing, this will help to practice deeply and without injuries. When you are ready, proceed to the next asana.
  2. Urdhva Hastasana (Stretching arms up while standing). Stretch your arms up with your palms facing each other. Retract the shoulder blades. Without creating compression in the neck, tilt your head back slightly and look at your thumbs. Stay in pose for 8 breathing cycles.
  3. Virabhadrasana I (The first pose of a warrior). Stand in the center of the mat and spread your feet about 130 cm apart. Turn your right leg outward at 90 °, and your left leg inward about 60 °. Lower your arms along the body and turn the pelvis to the right leg. Breathe the right leg at the knee so that the angle between the thigh and lower leg is 90 °. At the same time, stretch your arms up, palms facing each other. Try not to tear your left heel off the floor. Look straight ahead or slightly tilt your head back and look up at the space between your palms. Stay in the asana from 30 seconds to 1 minute. With a breath, exit the pose and do it the other way.
  4. Virabhadrasana II (Second Warrior Pose). Start turning the right foot so that the foot is turned outward to the right. Turn your left foot so that your foot is slightly turned forward. Align your right heel so that it faces the center of the left foot. Feel how you literally grow into the ground with your feet. Inhale and spread your arms apart, exhale and bend the right knee, lower the right thigh in the direction of the right foot. Be careful not to let the knee go beyond the ankle line. The hind leg stands firmly on the mat. Take 5 breaths in this position. Inhale and pushing with your right foot, straighten it and exit the pose. Stand up as you inhale. Repeat the exercise on the other side.
  5. Parshvakonasana (Intense lateral traction). Without leaving the second pose of a warrior, put a lock on your bent leg. Pull the other hand up and lower it over your ear. Turn the ribs to the ceiling. Stay in position for 5-7 breathing cycles.
  6. Triconasana (Triangle pose). Straighten the leg that was in the Lunge. Keeping the original distance between the feet, bend and touch the outer surface of the right hand to the inner surface of the right foot. With your left hand, reach for the ceiling. Look at your left hand and beyond, stretching your back. Repeat to the other side.
  7. Dog face down (Adho Mukha Shwanasana). Get on all fours. Keep your hands strictly shoulder-width apart and rest them fully on the floor. Press your toes to the ground, straighten your knees and enter the pose of the Dog face down. Actively push your palms off the floor to transfer part of the weight to your legs. The tailbone is looking up. Take 5-10 breaths in this position.
  8. A strap on the forearms. Place your forearms on the floor and snap your fingers into the lock. Place your elbows directly under your shoulders. Straighten your legs, actively pushing your heels back. Stay in the asana for 30 to 60 seconds.

  9. Ardha Bhujangasana (Half-cobra pose). Lie on your stomach, legs stretched back, toes point to the wall behind you. Place your forearms under your shoulders exactly parallel to each other and spread your fingers apart. Tighten your hips and press your pubic bone on the mat. On inspiration, lift the body up to form a slight deflection. Do not push your hands, hold the posture due to the muscles of the back. Take 3-5 breaths in this pose.
  10. Balasana (Baby pose). Sit comfortably on your heels. Tilt your torso slightly forward and lower your forehead to the floor in front of you. Stretching your arms forward, lower your chest to your knees. Hold the pose and breathe in the torso. As you exhale, relax to form even more.

Watch the video: Beginner Morning Yoga for Women. 10-Min. Energizing Wake Up Vinyasa Flow (April 2020).

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