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Yoga classes give flexibility, peace of mind, health and positivity. However, not everyone can find time for classes. Work, everyday life, domestic vanity ... And we again observe graceful poses from the side and only dream of discovering the amazing possibilities of our body.
But your time has come today! These 7 simple poses you can do every day, no matter how busy you are. This lesson plan is specially stretched for the whole day. You do the first exercise in the morning and the last in the evening. Let's try?
Right after waking up
1. Pose "Cat-Cow"
"Cat-cow" is the perfect way to wake up the spine after 7-9 hours of rest. Lean on your hands and knees and begin to arch your spine (look down at your hips). We take a breath and return to the starting position, after which we bend and look up. We repeat 4 times.
2. Pose "Dog"
Stretching stretches your back, legs and arms. The second exercise is a little harder than the first, but this pose is a great way to wake up. Get into the starting position, then lean on your fingers and lift your hips so that your ears are between your hands and look down. Hold the pose for 3 breaths before lowering. Next, we lower ourselves onto our hands, bend our knees and raise our feet on our toes to stretch our thighs and calves.
During the pre-lunch time
3. Pose "Screw" (1st level - tilts)
Especially useful for those who have been working immobile all morning. Starting position - we stand upright, we begin to slowly lean down. If you can't touch the floor with your fingers, bend your knees. If your fingers lightly touch the floor, you can straighten first one and then the other knee to stretch the tendons. We slowly return to the starting position.
After lunch
4. Pose "Fold to the legs while sitting"
Exercise is great for digestion, so it is wise to take this posture after dinner. Starting position - we sit straight with straightened legs, then we begin to reach out with our hands to the toes. If you can't reach, bend your knees slightly. Hold the pose for 3 breaths before returning to the starting position.
afternoon tea
5. Pose "Warrior 2"
If after 4 p.m. you feel a drop in energy, try becoming a Warrior 2 position instead of caffeine. This exercise will activate your strength and help you finish your working day productively. Start with a low lunge (one leg forward, the other back), the back is lowered, emphasis on the toes. We straighten the back, spread our arms wide, bending the front knee, straighten the second leg and turn it around. Make sure your heels are in line, look forward, balance for 3 breaths. We return to the bottom position.
Evening
6. Pose "Dove" (simple version)
You need to relieve tension in the hips by the end of the day. The following exercise will help open and relax them. You can start from the starting position of the Dog pose, but if possible, start in a relaxing pose: face down, arms outstretched forward, one leg bent under you, and the other pulled back. Moving into Dog Pose, raise one leg high, then the other, hold the pose for 5 breaths before putting the leg back.
7. Pose "Child"
The child's pose is the final relaxation. This is the perfect exercise before going to bed. From the bottom position of Dog Pose, gently pull your hips down to the floor, hands in front, forehead resting on the mat. You will work the lower part well, lingering in the pose for 5 deep breaths.
Do this program every day if possible. And in a month you will be known as the most cheerful person among relatives and colleagues.
If you find this exercise course helpful, please share it with your friends.
Source: www.huffingtonpost.com