2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Morning sets the tone for the whole day, and if you got up on the wrong foot, then the whole next day is unlikely to be pleasant and cheerful. We offer you three sets of morning asanas for 10, 20 and 30 minutes, which will help make your day vigorous and positive!
10 minutes
1. Start with cat poses.
Repeat it several times.
2. Then go to balancing table pose.
Do it on each side.
3. Next, we tighten knee to nose.
Do an exercise for each leg.
4. There is very little left! Now it's turn upside down dog pose.:)
Stand in Downward Dog Pose and perform the inverted version first on one side, return to the original pose and repeat on the other side.
5. And the last pose - side bar.
After you have returned to the Downward Dog Pose, move out of it into the Side Plank, first on one hand, then return to Downward Dog Pose and repeat on the other side.
20 minutes
If you have a little more time, add the following six options to the previous five poses.
6. Plank
The plank is also performed from the downward facing dog pose.
7. Chaturanga dandasana, or staff pose
Performed from the previous plank pose. Hold it for a few breaths.
8. Upward facing dog pose
It is performed from the staff pose.
9. Downward Dog Pose
Enter it from the previous pose.
10. Crescent Moon Pose, Low Lunge
Without leaving the downward dog pose, place your left leg bent at the knee between your hands and gently rise. Next, try to do everything as shown in the video. After you have done it on one leg, repeat on the other.
11. Crescent Twist Pose
Enter it from the previous pose and hold for a few breaths.
30 minutes
If you have 30 free minutes, you can try to perform the full complex, adding six more new poses to the eleven asanas.
12. Knees to elbows
Unfortunately, I did not find a video, but this exercise is quite simple to complete, so it can be described in words.
So, to move from the previous pose, carefully exit the twist and rest your hands on the floor (emphasis on the fingers). Then, within 2 minutes, change legs in a jump: first, the left leg is at the left elbow, and the right leg is laid back in a lunge, then a change in a jump, and already the right leg is at your right elbow, and the left leg is laid back in a lunge. Do these light shifts at a fairly fast pace for 2 minutes or 20-24 breaths.
13. Setu bandha sarvangasana, or half-bridge pose
Hold it for 5-6 breaths or 30 seconds, repeat three times.
14. Urdhva dhanurasana, or bridge pose (bow pose)
Enter the bridge pose from the half-bridge pose and hold it for 5-6 breaths or 30 seconds, repeat three times.
15. Supta baddha konasana, or butterfly prone pose
Hold it for 20-24 breaths or 2 minutes.
16. Ananda Babasana, or the Pose of a Happy Child
Hold it for 20-24 breaths or 2 minutes.
17. Savasana
Hold in it for 4 minutes, breathing should be deep, the body is completely relaxed.
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