If you want to practice yoga consistently, one of the first The steps you need to take is to choose a convenient time of day and absolutely every day at this hour gymnastic rug. It doesn’t matter exactly when it will be, however it makes sense to fit the practice to the rhythm of the day. As for the morning yoga complex, then it will help you shake off the remnants of sleep and recharge your batteries for the coming day. It’s a great morning charging!
We already told and showed yoga exercises for beginners at home, how and where to start lessons. This time we prepared the morning asanas complex, which will help to wake up and prepare the body for the working day.
- Morning yoga complex
- Drawn Toe Pose – Supta Padangusthasana
- Abalone Pose – Sukirandhrasana
- Dog Pose Muzzle Down – Adho Mukha Shwanasana
- Lunge
- Crescent Pose – Ardha Chandrasana
- Strap
- Knees, chest and chin – Ashtanga Namaskara
- Low cobra pose – Bhujangasana
- Baby Pose – Balasana
Morning yoga complex
Yoga in the morning for beginners starts with the fact that you need to lie on back with bended knees. If you’re comfortable, pull your knees up to the chest.
Drawn Toe Pose – Supta Padangusthasana
Supta Padangusthasana helps you wake your popliteal tendons. If you have an elastic band or an expander, this is not bad. way to add tension, but you can just grab your hand by the foot on either side. Another option involves setting the legs, which you don’t pull at the moment, with the sole on the floor. This will help loosen back muscle tension. Rotate your legs with your ankles in the air. Exercise is good for beginners.
Abalone Pose – Sukirandhrasana
The eye of a needle is a good way to gently wish your hips good morning. The tension in this position is easily controlled. a change in the position of the lower leg. The most gentle variation is to bend the knee of the lower leg, but leave the foot on the floor. If you want to stretch stronger, pass your hands under the knee of the upper leg, grasp the thigh of the lower and start pulling it to the chest. it movement will help you open the thigh of the opposite leg. Can also grasp the front of the lower leg, as shown here.
Dog Pose Muzzle Down – Adho Mukha Shwanasana
Posing the dog face down will make you feel better in any time of the day, but it’s especially nice to do it in the morning. it transitional posture to several others that will fill the upcoming energy day. Gently stretch your legs one by one, so you will easier to take the right position. Taking a pose try to freeze for about five sighs. Of course, in any yoga position it is impossible stay completely still because you breathe and the body continues to quietly adjust the position to maintain balance and improve posture.
Lunge
Step forward with your right foot and touch the inside of it right hand, this is a preparatory position for lunge variations. Farther already at your choice. You can stay in a deep lunge and try keep the right thigh parallel to the floor, while straining left foot. You can straighten your right leg and begin to reach for it sock. You can lower the knee of the hind leg to the ground, then it will be already more than anjaneyasan. You can even raise your hands up as if you would illustrate the exclamation “leave me alone!” (tall lunge) and swayed several times, bending and unbending the knee. Do choice based on what your body needs today. Not necessary do the same thing every day.
Crescent Pose – Ardha Chandrasana
Ardha Chandrasana will help you to be energized well. You you can use the support for the lower arm, if it is so convenient for you. (If you don’t have any appliances at home, improvise with a chair or stool.) Best of all in this pose you will feel hamstring of the supporting leg. Focus on turn your chest to the ceiling, imagine the morning sun shining to (or from!) your heart.
After this pose, go back down into the dog’s pose, face down, through the lunge and stand in Ardha Chandrasana with your left foot forward.
Strap
Accept the emphasis of lying. This is another great opportunity to charge. arms and legs by force, as you will need to hold the pose well. Try to stay in it for five slow sighs. If necessary, you can lower your knees onto the mat.
Knees, chest and chin – Ashtanga Namaskara
Rest your knees on the mat. Set your buttocks up and your chest and lower the chin to the floor. You should look like small the worm. Instead of this pose, you can perform chaturanga, but I highly recommend knees-chest-chin to start the morning with a gentle warm-up of the back.
Low cobra pose – Bhujangasana
Hold your pelvis to the floor and lift your chest into a low cobra pose, you do not need to press too hard with your hands. If you want, you can start to straighten your arms and thus go into a high pose of the cobra or even raise your knees and be in the pose of the dog face up. (Obviously, this will require some effort hands.) If you decide to choose one of the last two variations, do not forget to bring the shoulder blades together and lower your shoulders as low as possible. This is your chance to greet the new day with a radiant heart.
Baby Pose – Balasana
Extend your knees wide and lower yourself into the child’s pose, while your chest should fall between your knees, and you should touch your forehead gender.
On this complex for beginners ends and you can safely move on to the other things you do in the morning. Take a breath several times to experience the effects of your practice and think about all his plans for the day. When you get up you will be ready to any trials that you meet on the way. Maybe you so enjoy yoga in the morning that you even want to give up morning coffee!