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For most yoga teachers and self disciplined Yoga people, adhering to yoga is not only a way of life, but also a daily necessity.
Today, I’ll share three sets of super easy-to-use morning yoga sequences.
After practicing, I’ll give them to the Yoga morning exercisers every day.
Let’s have a look: Set 1.
Standing side winding mountain standing, Raise your hands above your head, hold your left wrist with your right hand, bend your body to the right for 5-8 breaths, then bend to the left, hold your right wrist with your left hand, bend your body to the left for 5-8 breaths, and then bend to the right.
2.
Horse riding mountain standing, take a big step back with your left foot, stick the instep of your lower leg to the ground, inhale on the vertical cushion surface of your right leg, lift your hands above your head, exhale, and bend back, Keep 5-8 breaths on the other side.
3.
Kneel and stand on the cushion surface through a needle, with both legs the same width as the hip.
Pass the right hand through the front of the body, and keep 5-8 breaths on the right side of the head on the cushion surface.
4.
Stand on the other side in a double angle variant mountain style, with both feet separated by an appropriate distance, move the body to the right, bend the right knee, straighten the left leg, bend the body forward, and extend both hands forward to maintain 5-8 breaths, Change the other side, then straighten your legs, bend your body forward, hold your hands behind you, and keep 5-8 breaths.
5.
Dolphin style starts from downward dog style, bend your elbows, hold your hands, extend your spine, and keep 5-8 breaths.
6.
Locust style lie prone on the cushion surface, put your hands on both sides of your body, inhale, prepare, exhale, and lift your legs at the same time, extend your arms backward, and keep your arms in hand, and keep 5-8 breaths.
7 Bow prone on the cushion surface, bend your knees, grasp the instep with both hands from the outside and exhale, and keep your legs backward and upward for 5-8 breaths.
8.
Small bridge supine on the cushion surface, bend your knees close to your hips, open your feet the same width as your hips, lower legs perpendicular to the cushion surface, exhale, lift your hips upward, and keep 5-8 breaths.
9.
Happy baby supine on the cushion surface, Bend your knees close to the abdomen, separate your legs slightly larger than your hips, and look down for your armpits.
Hold the palms of your front feet with both hands and keep 5-8 breaths.
10.
Supine spine twist, supine on the cushion surface, bend your knees and torso to the right, keep your shoulders on the cushion surface for 5-8 breaths, and change the second set on the other side.
1.
Downward dog pose downward dog pose preparation, with your hands as wide as your shoulders and your feet as wide as your hips, Straighten the legs, extend the back, lift the sitting bone up, and retract the abdomen.
2.
Inhale in a dog style with one leg, lift the left leg up, and find the ceiling with the heel.
Pay attention to the left hip down and the right hip up, keep the center of gravity of the hip evenly distributed on both hands, lift the inner thigh up.
3.
Exhale wildly, bend the left knee, turn the heel to the hip, turn the right toe forward, land the left foot below the hip, push the hip up, and expand the chest, The left arm is lifted up.
4.
The soldier inhales in two ways, returns to the dog under one leg from the wild style, and exhales.
The left foot strides forward between the two hands.
The right foot is buckled in the heel.
The inhaled arm drives the body to stand straight, the hands are held flat on the side, the chest is unfolded, and the eyes look at the left hand.
5.
The two angled hands hold the hip, the left leg is straightened, the feet are turned forward to inhale and extend the spine.
The chest is lifted and exhaled, and the back is bent forward and downward, Put your hands on the inside of your feet, find the ground on the top of your head, clamp your elbows inside, relax your shoulders.
6.
The warrior inhales slowly back to the right, lift your hands horizontally, turn your right foot to the right, exhale, bend your right knee down, turn your head to look at the right fingertip, relax your shoulders.
7.
Drop your hands on both sides of your right foot in the dog pose on one leg, turn your left foot forward, inhale, lift your right foot up, and extend your heel to the ceiling, keep it stable, and keep your hip centered.
8 Wild exhale, bend the right knee, turn the heel to the hip, put the left toe forward, put the right foot below the hip, push the hip up, expand the chest, lift the right arm up 9, lower the dog inhale, slowly return to the right, drop the hand and support the ground down, and restore the right foot to the ground.
In the lower Dog 10, the hero bends and kneels down, the back of the feet is close to the ground, the big toes are close together, the knees are slightly larger than the side waist, and the hands at the forehead point extend forward, Relax your shoulders.
In the forward bending of the hero, adjust 3-5 breaths, third sets of 1, Hill + side bend mountain standing, open your feet with your hands wide with your hands wide, raise your head over the top, your left hand holds your right wrist, exhale your body to the left bend, and maintain 5-8 breaths.
Replace the other side of 2-3-4-5, Warrior 2 + anti warrior + side angle + torsion hill.
Open your feet at an appropriate distance, brick your right foot 90 degrees outward, inhale with the heel of your right foot opposite to the arch of your left foot, hold your hands flat, exhale, bend your right knee, inhale with your knee and toes, extend your spine, extend your right arm upward, exhale, bend to the left, enter the anti soldier, inhale, restore exhale, bend your trunk to the right, put your right hand on the outside of your right foot, and lift your left hand up over your head and side of your body in a straight line, Enter the side angle inhale, turn your left hand to the left and fall on the cushion surface, lift your right arm up over your head, turn your head, look at your eyes and repeat 2-3-4-5 in the direction of the fingertips of your right hand.
Practice the other side of the whole exercise process, breathe one action at a time, and do not need to stay.
6-7.
Downward dog pose – downward dog pose on one leg, lie prone on the cushion surface, put your hands on both sides of your chest, and exhale with your feet open and hip width, The buttocks extend their legs straight up and down, enter the lower dog type to maintain 5-8 breath exhalation, lift the right leg up and into the single leg lower dog type, keep 5-8 breathing repetitions, and the other side 8, baby type kneel on the mat from the lower dog type directly, and legs close together, feet are attached to the front point, and hands are placed on both sides of the body to keep 5-8 breaths.
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