Today recommend a set suitable for morning exercises of Yoga to help people wake up the body, with full State meet every sunny day.
Early morning Yoga: the awakened mind, vitality all day long.
Anyone can practice yoga, you don’t need special equipment or clothing, just a small place and a strong sense of hope that there will be a healthy, fulfilling life.
Wake style: boat-
- Lay on his back and legs, palms down.
- Inhale, and raised her head, arms, torso and legs, feet and head about 1 foot off the ground, arms straight and parallel to the ground.
- Breath remained. Exhale to relax, restore back.
Effects : relaxing muscles, joints and relieve abdominal bloating, helps reduce stomach disorders, eliminate belly fat, strengthen the kidneys.
Wake style II: front-stretch
- At right angles to a sitting position.
- Put your hands behind and shoulder-width apart, fingers toes, body slightly backwards.
- Suction lift hips, feet stepped on to the ground, gluteal muscles tightened; body upward.
- Head can be lifted straight ahead or the natural fall. Breath down the body, restore posture.
Effects: fatigue, extend chest, stretching the legs, belly and throat, strengthen the wrists and ankles, relax shoulders, strengthen the nervous system and the blood circulation.
Wake style III: double-leg back extension
- Sitting on the mat, legs stretched forward, arms at your sides, legs to the adduction (tightening), knees toes up, back straight.
- Inhale, arm lift, straight back; exhale when bending forward, while keeping the back straight and bent forward as comfortable as possible. Use both hands to hold the feet of forefoot, try to let the stomach toward the thighs.
- Close your eyes will be focused in between the eyebrows, pay attention, keep 3-5.
- Slowly inhale, straight arm, and gradually lift the upper body, until it is fully seated.Then exhale down the arms into the sides. Relax for a while.
Important: try to keep your back stretching and relaxation, not to shrug.
Simple: at the beginning, if you can’t touch your knees, take a blanket and fold, below on your hips, knees slightly bent.
Effect : stretch strong back, strengthening the shoulder and arm-leg abdominal muscle groups, benefit of internal organs, improve the function of the reproductive system.
Wake style IV: on the back stretch
- Lie on your back, bend the right knee close to chest strap around the right foot, respectively, with both hands grab one end of the strap, grip should be as close as possible to the right foot. Do open the chest, and helps to maintain regularity, even breath.
- Keep the other leg firmly attached to the ground. Inhale and straighten right leg until it is perpendicular to the ground. Then only carry strap with right hand, left arm to be restored to the side and put it next to the hip.
- Try to keep the left leg close to the ground, further stretching his right leg. Meanwhile, back to the toe of his right foot, and used more of the Yoga toe back to hook, stretch the right leg back. Try not to bend your knees, my left leg also try not to tilt outward.
- Travel 3~5 breath, and tried to continue to stretch the right leg back each time you exhale.
- Exhale back right leg, pressed close to the chest and abdomen, relaxing after a straight drop back to the ground slowly, continue to loosen. Then change to the other side to practice.
Function: using yoga can reduce this type of difficulty is very convenient for flexibility is not good enough for people, you can make the legs fully stretched. Which enhance the flexibility in the pelvic region, and promote blood circulation in the legs. In the course of maintaining blood back toward the head, can nourish the nervous system, symptoms of insomnia.
Wake style Friday: plough
- Lie on your back, palms down.
- Inhale, bend your knees hip flexor and leg perpendicular to the floor; exhale, Palm press your legs over your head and feet.
- Inhale and slowly put back the spine of one section of the ground breathe stretch knee hip, straighten the legs relaxed.
- Points : fully reflect the upper limb and shoulder arm support, sciatica are advised not to exercise.
Efficiency: stimulates all the spinal nerves, relieves back and waist pain, headaches, improves digestion, fat loss Detox, good for hemorrhoids, constipation, bloating, and improvement in menstrual disorders.
Wake style: shoulder stand
- Lie on your back, palms down.
- Breathe under the palms, legs up, exhale push legs above the head (feet).
- Bend elbows, hands on both sides of the waist, back off the ground, and then slowly try to straighten the legs, tighten the hip to keep the body upright.
- Elbow, shoulder and neck brace body, breathe smoothly.
- Closed, knees and legs, gravity drop slowly restored after lying down.
Important: menstruation would be. Don’t fall too fast when you restore the body to avoid injury.
Effects: reduce stress, improve sleep and an overall improvement in human health and function.
When practicing yoga, stretching gently, quietly listening to the body and breath, and mind-perfect dialogue, feel the unity of the realm, and experience the joy of this. Slowly, the people again myself, will find their potential, will experience the pleasure of happiness inside.
Between the Yoga breath, you can experience the relationship between man and nature: get, gift of nature, air, received condolences is a letting go, a share of giving. When you understand that your relationship with nature, you would have the right to choose how to live, this time, even to drink a glass of water will have a sense of well-being.