First of all, let's talk about why stretching in the morning is good for your health. Starting a day with stretching exercises is good for both body and mind. It can relieve the tense and numb parts during sleep, promote blood circulation and make you full of vitality and spirit in the morning. You not only let yourself catch your breath, adjust your physical and mental state, but also provide oxygen to your muscles, which will be very effective.
For me, morning exercises and yoga have a synergistic effect. This can make the body softer, expand the range of physical activities, and relieve muscle soreness caused by sleep. Want to wake up in the morning and see this? Warm and comfortable feeling? Please learn the following 7 morning exercise skills. Your aching body will thank you!
Morning yoga 1: cow cat style (Marjaiasana/Bitilasana)
Training parts: spine, shoulders and buttocks.
Practice: land on all fours, with wrists under the shoulders and knees under the hips. Start with the posture of the cat. When exhaling, arch your back with your head and coccyx facing down. When inhaling, the back is concave, and the chin and coccyx are upward, becoming a cow. It is recommended to do it five times in each direction.
Morning yoga 2: Urdhva Mukha Pasasana
Training parts: shoulders, chest, arms, upper back and neck.
Practice: land on all fours. Raise your right hand and cross behind your left arm. Your right arm and right shoulder are attached to the ground behind your left palm (hips are raised), and your right ear is attached to the ground. Imagine you are twisting your body. "Torsion of the spine is super effective and will feel very comfortable. Continue to exercise and take three deep breaths on each side, or wait until you are completely relaxed.
Morning yoga 3. Adho Mukha Svanasana
Training parts: hips, hamstrings, calf muscles, shoulders.
Practice: land on all fours. Stand on your toes, your hips are tilted into the air, your legs are straight, your center of gravity is pressed back, and your body is inverted V-shaped. Keep this position for a long time. Get your body used to this position and take five deep breaths.
Morning yoga 4. Utanasana.
Training parts: heart, blood circulation, back.
Exercise: Stand with your feet hip width apart, with your hands behind your back and your arms straight. Lift your fist away from your body, open your collarbone, bend forward, and raise your arm above your head. Relax your head down and focus on the forefoot. When our bodies bend inward, we can rest our hearts and let fresh blood flow to where it is needed (such as the brain). This action is recommended to repeat 5 times with slow breathing.
Morning yoga 5. A dog with one leg.
Training site: gluteal and popliteal muscles.
Practice: start with the dog style. Lift your left leg into the air, and keep your shoulders, hands and right legs in their original positions. Hips are under a lot of physical pressure, so relaxing hips helps to activate your mind. Hold this position and take three deep breaths on each side.
Morning yoga 6. Baby style (Balasana)
Training parts: hips and back
Practice: From the kneeling position, the tibia sticks to the ground, the hips sit on the legs, and the knees are slightly wider than the torso. Keep your arms straight forward, your abdomen down on your thighs, and your forehead against the ground. How long this operation will last depends on you!
Morning yoga 7. Anjaneyasana
Training parts: hips, knees and legs.
Practice: Start with standing posture, then bend forward and put your hands on the ground in front of your feet. Stretch and straighten your left leg backward, touch the ground with your toes, lift your heel, bend your right knee 90 degrees, and keep your fingers balanced. The left knee is down, and the tibia and feet are on the ground. You can also raise your arms. Hold this position and take three deep breaths on each side.
Must I have a cup of coffee to refresh myself in the morning? The above 7 tricks of yoga stretching are helpful to promote blood circulation, relax body and mind, and relieve the tense and numb parts caused by sleep, and can be carried out in a narrow space, so that you can start a new day energetically without relying on caffeine!