Morning rise with the alarm clock not always causes pleasant emotions. The feeling sick and drowsiness very few people motivate in the morning for productive day. But there are several asanas which will help to cheer up and be adjusted quickly on good mood for all day ahead.
What it is necessary to know about morning yoga
Many know that one of the basic rules of the healthy lifestyle is need of physical exercises. It is very useful to begin every morning with the easy exercise stress both for the body, and for mentality. Loading is selected individually each person and if you weren't defined yet, than would like to be engaged every morning, then it is possible to try morning yoga. It will become much simpler to wake up with it after a while.
The beginner will even cope with the complex of asanas for morning. It is recommended to do them after the morning shower, but without starting tea and the breakfast, that is on the hungry stomach. During performance of exercises you shouldn't make many efforts, to try to pump over muscles and to stretch. Everything has to be carried out very softly, smoothly. If there is such opportunity, it is possible to turn on the gentle beautiful music for morning yoga or meditation.
What asanas can be included in morning occupation
- It is the best of all to begin occupation with the pranayama – breathing exercise. For beginners of the most suitable Kapalabkhati is. Sit down in the pose of the lotus, semi-lotus or any convenient pose with the direct back. Relax, sit so several minutes, get used to feelings, you breathe exactly, quietly. When you feel that are ready, make the deep breath and begin to do short, sharp exhalations by the nose with the frequency approximately once a second. Beginners need to do 3 approaches till 10-15 of exhalations. After each cycle of exhalations make the deep breath and immediately – the full exhalation, for comfortable time hold the breath and smoothly inhale air through the nose. Between approaches there has to be the small break. When finish exercise, sit in the received pose even one or two minutes to return breath to the habitual rhythm.
- We will continue the following exercise from the pose of the lotus (Padmasana). The back the straight line extended. Put to the right the hand on the left knee, put the left hand for the back. On the exhalation smoothly, without abrupt movements turn the case to the left. Make 6-7 smooth, deep breaths and return to the home position. Repeat to the right side.
- Then Mardzhariasana better known as the pose of the cat follows. Get up on all fours, hands strictly under shoulders, knees – under buttocks, form the corner of 90 degrees. Cave in and stretch with the breath the breast down, and the top and the tailbone – up. You watch shoulders: they shouldn't be pressed to ears, and are weakened and lowered. Then, making a start palms from the floor, on the exhalation slowly curve the back up, direct the chin to the breast, pull in the tailbone. Repeat 5-6 times, don't forget about breath.
- We pass into the level familiar to much with outstretched arms: brushes under shoulders, straight legs, on tiptoe. Deep breath. On the exhalation we do chaturanga – we bend hands in elbows, elbows are densely pressed to the trunk. In several seconds we move up to the pose of the dog the muzzle: on the breath straighten hands, cave in, extend the building and the top up, take away shoulders back. Straight legs, socks are extended from themselves and lean on the foot back. With the exhalation we move down in the pose of the dog the muzzle: making a start hands from the floor, we raise the tailbone up, and the head – down. Further from this pose on the breath we put the left leg bent in the knee between hands. We lean on it, we find balance and we tear off hands from the floor, we reveal and we extend hands up. On the exhalation we put hands back on the floor, we take away the leg back, we strike an attitude levels and we do all 4th point anew on other leg.
- After performance 4 points on the right leg, we remain in the pose of the dog the muzzle down on several dykhaniye. Then slowly we approach hands, we bend, we clasp legs with hands. With the breath slowly we lift the case, we extend hands up and we put palms together. We stand directly, with outstretched arms, with the exhalation it is smoothly lowered the put palms to the breast.
- The following asana is called Parivritta Utkatasana – twist in the chair pose. We leave palms put, we bend legs as though we sit down on the chair. Smoothly turn the case to the right so that the left armpit was over the right knee. Make 5-6 deep breaths and exhalations, repeat on other party.
- Finish the Shavasanoy complex – lay down on the floor, stretch legs and hands in different directions, relax. You breathe exactly, deeply, listen to pleasant music. Devote to relaxation of 3-5 minutes and finish occupation.
On all complex no more than 15 minutes have to leave. In the presence of time and desire duration of the complex can be increased gradually.