Lead: When we first got up, everyone must be very sleepy. It's normal that you can't open your eyes and the quilt. Close your eyes and practice some sober yoga, which can make you replenish your spirit quickly in gentleness! The following morning yoga poses I introduce are welcome for your reference!

First, how to practice the morning yoga pose?

1. Stand with your toes together and your hands straight at your sides. Tighten the navel, tighten the anus. Focus on your fingertips and relax. While inhaling, straighten your hands to the ceiling and merge your fingertips. Look at the ceiling with your navel down. While exhaling, bend forward, put your hands on the outside of your feet and contract your navel. If you find it difficult to bend forward, you can bend your knees slightly. While inhaling, put your left foot back and stress your toes. Shrink your navel, exhale, raise your head, lower your hips, and then take five deep breaths.

2. land on your left knee, inhale, stand up on your upper body, straighten your hands and look at the ceiling. Then while exhaling, contract your navel, put your hips close to your right heel, and take five deep breaths. While exhaling, hold your hands on the ground, and at the same time retreat your right foot and get close to your left foot. Straighten your legs, inhale, exhale, lift your hips, contract your navel, and take a mountain shape, then take five deep breaths. The key is to keep your feet on the ground. While inhaling, insert your left foot between your hands, bend your knees and press the tip of your right foot. Then exhale, contract your navel, raise your head, hold your chest out, and take deep breaths five times.

3. Landing on your right knee, while inhaling, stand up on your upper body, put your hands together on your head and look at the ceiling. Then while exhaling, contract your navel, put your hips close to your left heel, and take five deep breaths. While exhaling, hold your hands on the ground, return your left foot and put your legs together. Inhale and exhale, lift your hips to the ceiling, make your feet touch the ground, and your body is in a mountain shape, then take a deep breath for five times.

4. Put your knees on the ground, support your hands behind your back, and point your fingertips behind your back. While inhaling, tighten and lift your hips with your chest facing the ceiling. Then when you exhale, put your head behind your back and take five deep breaths. While inhaling, return your hands to the front, lift your hips and land on all fours. Then while exhaling, contract your navel and straighten your back muscles. After inhaling, exhale and lift your hips to the ceiling to make your body mountain-shaped. Take five deep breaths.

5. Stand up after exhaling, put your legs together and bend forward. Then when inhaling, put your hand on your calf. Raise your head and straighten your back muscles. While exhaling, support your hands on the outside of your feet, relax your knees and bend forward. Shrink the navel at this time. Inhale and stand up straight. Raise your hands and close them to the ceiling, and look at your fingertips. Exhale and put your hands back to your sides. The operation is over.

Second, the basic process of doing yoga in the morning

1, meditation pranayama

In the morning, first of all, we advocate the practice of alternately breathing through the left and right nostrils (dredging meridians and regulating breath) to help dredge meridians and balance energy. Dredging meridians and regulating breath can also help you learn yoga and breathe deeply. Single nostril yoga breathing is easier to learn than double nostril yoga breathing.

2, posture practice

Posture exercises are mainly based on stretching, as simple as possible.

2- 1 simple triangle

Triangle is probably the most effective way to stretch the whole body in yoga posture. You only need to make the simplest triangle in the morning to achieve the effect.

2-2 Mountain Standing Wind Blowing Tree Style

These two postures stretch the spine and waist, and with the deepening of practice, you can feel more smooth breathing.

2-3 Japanese worship

If you don't worship Japanese in the morning, you won't practice yoga. For beginners, Japanese worship is relatively difficult. Here is a simple version of Japanese worship. For those who have been practicing yoga for less than half a year, those who are stiff, those whose breathing and movements are not harmonious, or those who are in poor health that day, this simple version of Japanese worship can be used instead of Japanese worship, which is equally comfortable and effective. The action combination is as follows:

Sit on the rock-inhale, kneel long, raise your arms above your head-exhale, slowly sit back on your heels, and bend down at the same time, touching your forehead (children stretch). Inhale and sit on a four-legged bench and do cat stretching. Exhale and peak. Inhale and do the dog pose. Exhale and peak. Inhale and do the cat pose. Exhale and return to the children's extension. Inhale, exhale, turn into a rock and sit, ending this round of kneeling. Repeat as needed. Bowing to the Japanese is actually a dynamic breathing combination of cat posture, peak posture and dog posture.

Bending the spine in all directions and fully stretching the limbs can not only warm the body, but also promote the function of endocrine system and accelerate blood circulation in the body. In this pose, you should learn to inhale and turn to one position, and exhale and then turn to the next position. Once you master the principle of the coordination of breathing and movement, you will begin to dance beautifully with the perfect coordination of body and breathing, and experience the unparalleled feeling that real yoga brings to body and mind.

For those who practice yoga to a certain extent, it is enough to do the morning yoga pose n times. Japanese worship includes all the postures and essentials of yoga, and the more you practice yoga, the more you can feel its classics.

Step 3 relax

When practicing yoga, you must relax after completing a pose. Don't rush to do more postures when your heartbeat and breathing are unstable. After all exercises are completed, you should lie on your back and relax 1 ~ 3 minutes.

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