The first thing people do in the morning, except that they hit the alarm clock, is elongation. Whether it is a dramatic arm-stretched-up-head position accompanied by a big yawn, or a small tilt of the neck, the body has an urge to loosen up and improve blood flow after being silent all night located.
Unfortunately, many people go from beds to their cars to their desks, and the body has no ability to stretch. These people miss the incredible benefits of stretching and yoga poses, especially if they are done first in the morning. These benefits include:
- Reducing pain, tension, and stiffness
- Improves circulation and warms up the body
- Boosts mood and energy
- Improves mindfulness, which can lead to reducing food intake
- Reduces stress
Yoga is often stereotyped to be a “fluffy and easy” exercise, but those who practice understand the challenge of strength and balance yoga presents. It’s no wonder research has proven the connection between yoga and weight loss.
The following postures are most beneficial when performed in a smooth sequence, but they can be practiced individually if desired. Repeat the flow about 2-4 to maximize the benefits and hold each pose for about 30 seconds. Take the time to breathe and relax through any position, which can be difficult during the heavier ones.
The first thing they do right after waking up is a healthy way to start the morning, but they can be practiced at any time of the day.
Start with kneeling on the floor, the big toes touch each other. Spread the knees or keep them close together, whichever is more comfortable. Slowly fold the trunk forward. The forehead can touch the floor or float above it. The arms can extend forward or rest next to the body. Take a deep breath in this position.
Standing Forward Bend
Breathe in and stand up. The feet must be hip-width apart, the balls and heels of the foot are rooted on the floor. Exhale and bend forward until the hands rest on the floor, bend the knees if necessary.
Breathe in, spread the fingers wide, push the palms into the floor and step both feet back. Push the hips back and then up, as if stretching the chest to the thighs. Hold a long and straight backbone by pushing in the palms and lifting the tailbone. Pull the heels towards the floor, feel a stretch in the back of the legs. Take a deep breath.
Breathe in and lift the arms above your head and raise the torso. Bring the palms together, push the ground away with your feet and imagine that the head is against the ceiling. The spine is long and the shoulders relaxed. Look up and create a soft back bend.
Exhale and expand the position, the hind leg perpendicular to the front. Breathe in and turn the chest to the side of the room. Exhale and extend the arms to the sides, one arm over each leg. The foreleg is still bent with the knee directly over the ankle. Lower the hips to the floor while relaxing the shoulders and jaw. Exhale and turn the head to the bent leg. Breathe deeply through this reinforcing attitude.
Exhale and let the right hand rest on the right leg. Breathe in and lift the left arm up to the sky. If it is comfortable for the neck, look up to the left hand. If not, look ahead. Keep the left knee bent and your feet planted in the ground.
Breathe in and straighten the bent leg. Extend the arms to the sides and extend the left hand forward to the front of the room. Lower the left hand to the left leg and press the knuckles against the shin, ankle or floor. Make sure the left ear stays parallel to the leg; Do not bend forward. Raise the right hand to the ceiling and look up and open the chest.
Repeat the sequence from Lunge to Triangle Pose on the other side.
Kneel on the floor and plant your hands under your shoulders. Breathe in, lift your knees and throw the balls of your feet on the floor. Cover the core and keep the gaze just outside the fingertips. Do not let the hips fall towards the floor; keep them strong and imagine the body in one straight line.
Breathe in with precision, bend the elbows while keeping them close to the body. Then point the toes, push them down in the hands, straighten the arms and bring the chest forward, lift the hips and knees off the floor. Press on the top of the foot to support the legs.
Cat and cow pose
Exhale and carefully lower the chest and knees to the floor. Breathe in and come on hands and feet, hands under the shoulder and knees under the hips. Breathe in and support the back, raise the tailbone and look at the ceiling. Let the shoulders fall off the ears. Exhale and stop the chin towards the chest and around the back by tightening the core and pushing the middle one to the ceiling. Repeat the Cat and Cow flow 6-10 times and then rest.