Stamp the blue words on it and pay attention to us! Because the rest at night is generally a fixed sleeping position, you need to exercise your stiff body when you wake up in the morning.
This set of morning exercise Yoga includes stretching, side stretching, shoulder opening and back bending.
Let you quickly accumulate energy and start a beautiful day.
It is recommended to do three times of sun salute to warm up, cooperate with breathing, stretch your body, strengthen core strength, arm and back muscles.
1.
Bend forward from standing, put both hands on both sides of the foot, take a big step back with the left foot, put the back of the lower leg on the ground, keep the right leg vertical to the ground, keep the back extended, keep the hip centered, chest upward, keep 8-10 breaths in front of the eyes, change to the other side 2 and side extended mountain standing, open both feet at the same width as the hip, inhale and extend the spine, hold the left wrist with the right hand and exhale, Bend the upper body to the right side, sink the shoulders, extend the waist at the same length on both sides, keep 8-10 breaths, and change the other side.
3.
Stand in double angle series mountain style, with one leg apart, inhale and extend the spine, exhale, bend the body forward, cross the hands behind the body, exhale away from the body, approach the body to the legs, bend the elbows, hands and feet in a straight line, look down the top of the head, keep 8-10 breaths, bend the right knee, Move the body’s center of gravity to the right, straighten the left leg, keep the heel close to the ground, hook the toes back, extend the spine forward with both arms, keep 8-10 breaths, change the other side 4.
Enter the dolphin downward dog style, bend the elbows with both hands, compact the cushion surface with the forearms, lift the hips up, stretch the legs straight forward, relax the neck at the limit, step down on the heel, tighten the core, and keep 8-10 breaths 5 Kneeling posture spine twist four corner bench, with knees as wide as hips, hands as wide as shoulders, inhale and extend the spine, exhale, the right arm passes under the left armpit, the right shoulder is close to the ground in the middle line of the body, the left hand supports the ground for 8-10 breaths, and change the other side.
6.
Locust prone, with feet as wide as hips, clasp ten fingers behind hands, exhale and look up at the same time Chest legs straighten to the upper elbows, pull the shoulders to extend back, and keep 8-10 breaths.
7.
Bow prone, bend the knees and heels close to the hips, grasp the ankles from the outside, inhale the lower legs, lift the whole body back and up, push the chest back and up, spread the shoulders back, open the chest, relax the neck, and keep 8-10 breaths.
8.
Camel variant kneeling position, knees close together, The instep of the lower leg is close to the ground, the hip sits to the heel, the back of the hands is buckled, the back is extended, the thoracic spine is exhaled upward, the hands drive the shoulders back, the arms are straightened, and 8-10 breaths are maintained.
9.
Lie on the bridge, put both hands on both sides of the body, the feet are the same width as the hip, the toes point straight ahead, bend the knees close to the hip, the lower leg is perpendicular to the ground, and the hip is raised upward, Lift the chest upward, press the shoulders to the ground, and keep 8-10 breaths.
10.
Happy baby supine, bend the knees, keep the thighs close to the abdomen, grasp the outside of the feet with both hands, keep the lower legs perpendicular to the ground, separate the knees larger than the hips, relax the shoulders downward, compact the back of the waist, and keep 8-10 breaths.
11.
Lie on the back in the body spreading style, straighten the legs in turn, and separate the feet the same width as the hips, Keep your toes outstretched, put your hands on both sides of your body, palm up, relax your body, gently close your eyes, pay attention to your internal breathing, and keep it for 5-10 minutes.
Morning is the best time of the day, as the saying goes, The plan of the day is in the morning.
If you can persevere, on the one hand, you can cultivate yourself and your nature, On the other hand, exercise your muscles and bones, Enhance vitality! After you’ve read it, you can watch it before you go 👍。.