Want to do morning exercises? Yoga is the best choice.
Yoga can not only improve your flexibility and strength, but also improve your energy level, reduce stress and anxiety, and help control your weight.
The following is a morning exercise sequence for beginner, intermediate and advanced exercisers to help you start a new day.
Elementary sequence if you are a beginner, please try this.
In the first 5 postures, each one takes 60 seconds and takes 5 minutes to complete! Baby pose baby pose allows you to reconnect with your breathing and provides gentle relaxation for your lower back and buttocks.
Stand on your knees.
Open your knees and touch your big toes.
The abdomen is between the thighs and the forehead lands.
Stretch your arms forward and put your palms on the ground.
Take a deep breath here.
Happy baby use this pose to stretch your lower back and hips in a more direct way.
lie supine.
Bend your knees and grasp the outside of your feet.
Take a deep breath here and focus on keeping your ankles right above your knees while swinging from side to side.
Cat / bull this pose stretches your spine, activates the core and opens your chest.
Land on all fours, with your hands under your shoulders and knees under your hips, exhale, pushing your spine up to the ceiling.
My head is looking for my chest.
Hold here for 10 seconds.
Inhale, raise your head, and sink your abdomen.
Hold for 10 seconds.
Cobra asana not only stretches your shoulders, chest and abdominal muscles, but also strengthens your arms and hips.
Lie on your face, with your legs shoulder width apart, your hands under your shoulders, and your elbows adducted.
Inhale, straighten your arms, lift your chest off the ground, and then push your shoulders back.
Once the pelvis is lifted off the ground, stop stretching your arms and hold for 30 seconds.
Phantom chair this pose strengthens your legs, back and shoulders.
This movement will also improve your balance.
Stand with your feet together, inhale, and extend your arms over your head.
Exhale, bend your knees and squat.
Stop when the thighs are parallel to the ground.
Turn your shoulders down and back to press your tailbone toward the ground.
Keep breathing evenly.
The intermediate sequence tries these six actions in the sequence to increase the challenge.
Not only will you get good stretching, but you will also strengthen your body from head to foot.
If you have time, take 2 to 3 minutes and choose several actions from the primary sequence to warm up.
Downward dog downward dog stretches your shoulders, hamstrings, calves and feet while strengthening your arms and legs.
Prepare for the four legged kneeling position, put your hands under your shoulders and your knees under your hips.
Exhale, lift your knees off the ground and push your heels down to the ground.
Lift your tailbone to the ceiling.
Don’t lock your knees.
Keep breathing evenly.
Warrior 1 this pose strengthens your legs and opens your hips and chest.
Stand with your feet together, put your arms on both sides of your body, keep your right leg straight, turn your right foot to 45 degrees, and extend your arms over your head.
I looked up at my fingertips.
Bridge supine, bend your knees, put your feet flat on the ground, put your arms on both sides of your body, put your palms on the ground to exhale, push your feet down, push your hips upward in the garland style, open your hips, thighs, ankles and toes in the garland style, squat down with your feet as close as possible to let your torso fall between your thighs, keep your tailbone pressed against the ground with your elbows against the inside of your knees, lift your chest, and use the resistance of your knees to help you.
Bow this pose stretches the front side of the body while strengthening your back, lying prone, bending your knees, reaching back and grasping your ankles.
Keep your knees in line with your hips.
As you inhale, lift your heels off your hips and lift your thighs off the ground.
Pull your shoulder blades back and look forward.
Sit and stand in the boat position with your legs straight.
Hold your hands on the ground and lean back slightly.
Inhale, bring your knees close to your chest, and stop when your thighs are at a 45 degree angle to the ground.
If possible, straighten your legs and arms, parallel to the ground.
Stay here.
Advanced sequence this sequence includes seven actions that will challenge you in various ways.
Warm up with a primary or intermediate sequence and then enter this sequence.
Dove king this pose opens your hips and stretches your abdomen.
Start in the half dove pose, bend your right knee and lift your foot.
Clasp your hands behind you and hook your toes to your elbows.
Pigeon pose stretch your back and abdomen in pigeon pose, and strengthen your shoulders and legs to kneel on the ground with your arms on your sides.
Put your fingers forward, arms straight, and lean back on your hands.
Then push your hips up and out, put your head down, and keep your hands as close to your feet as possible.
Peacock style peacock style exercises arm strength and balance.
Kneel on the ground, knees apart, body forward, hands on the ground, fingers toward the body.
Bend your elbows and slide your knees outside your arms.
The torso rests on the upper arm.
Straighten your knees, extend your legs backward, move your weight forward, and lift your legs off the ground.
Dancing king style dancing king style improves your balance and flexibility, stretches the front side of your body, stands with your feet together, bends your left knee, lifts your foot backward, holds the outside of your foot with your left hand, and stretches your right arm forward parallel to the ground.
Head handstand exercises your upper body and core strength through handstand, and improves your balance and even blood circulation.
Land on all fours, with the wrists under the shoulders, the knees under the hips, the forearms on the ground, the hands clasped, and the top of the head on the ground to the downward dog position.
Let your hips inhale horizontally with your shoulders as much as possible to lift one leg, and then the other leg is inverted lotus pose.
On the basis of traditional handstand, add lotus pose to challenge your balance.
The headstand begins.
Bend the right leg and place it on the left thigh.
Then bend the left leg and place it on the right thigh in the lotus firefly pose.
This pose stretches your hamstrings and hips, and strengthens your arm muscles.
Squat down and lean your torso forward between your legs with your hands on the ground inside your legs.
Lift the body from the ground with the upper arm as close as possible to the upper thigh, move the weight back and straighten the legs..
