Morning yoga for beginners. Yoga for beginners - instructions for performing asanas Morning yoga practice

Unfortunately, waking up in the morning for most of us is not exactly a pleasant surprise. The alarm clock rings and instead of watching our beautiful dream, we are forced to get up, have breakfast and go to work or school. At this moment, we want to cheer up faster.

Even in childhood, we were taught: in order to be cheerful and efficient during the day, it would be good to start the morning with exercises. It's hard to argue with this statement. If we want our body to remain young and healthy for as long as possible, and our mood to be upbeat as often as possible, then physical development should become our habit, bringing not only benefits, but also pleasure. Therefore, I would like to talk about a set of asanas that will help you cheer up in the morning, charge your body and brain with energy for the whole day, and also cheer you up.

It should be borne in mind that in the morning the body bends much worse than in the afternoon. Therefore, do not be zealous, enter the asanas gently, effortlessly, use auxiliary materials. In addition, asanas can be performed while standing against a wall so that there is support. During menstruation, inverted asanas (Salamba Sarvangasana and Halasana) should not be done.

COMPLEX MORNING

Today we will tell you how yoga will help you wake up in the morning. Below are asanas that invigorate better than coffee!

Today, the problem of heavy morning awakenings and hateful partings with your favorite bed and pillow will be left behind! We have put together a set of interesting asanas that are ideal for morning yoga. Do them every morning to improve your well-being and recharge your batteries and energy for the whole day!

Morning Yoga: Asana #1

Sit in a sitting position, pull your legs as close to your pelvis as possible.
Relax your hands. Place your right hand on your left knee and place your left behind your back.
Relax and stretch your spine as you inhale. As you exhale, twist your torso to the left.
Take 5-10 deep breaths, return to the starting position and repeat on the other side.

Morning Yoga: Asana #2

Get on all fours so that your hands are under your shoulders and your feet are at hip level.
As you inhale, arch your back and lower back and look up, separating your shoulders from your ears.
Exhale as if pushing the surface with your hands and knees, and round your back as much as possible, pressing your shoulders to your ears.
Do 5 repetitions (5 breaths and 5 breaths), and move on to the next asana.

Morning Yoga: Asana #3

Get on all fours, pull your right knee towards your body and place your foot at arm level. Extend your left leg to the floor (knee down).
Take a vertical position, join your hands and raise them up.
Lean back slightly. Stick to comfortable feelings.

Morning Yoga: Asana #4

Stand up straight. From a standing position, shift your weight onto your left leg.
With your right hand, grab your right leg by the inside of your ankle.
Gently lift your right leg back. For balance, you can also raise your left hand.
Take 5-10 deep breaths and repeat the asana on the other side.

Morning Yoga: Asana #5

Get on your knees, then place your palms on your heels and arch your spine. Pull your shoulder blades toward each other, keeping your hips in line with your knees. Take 5-10 deep breaths.

Morning Yoga: Asana #6

Squat down a little, closing your legs and knees. As you exhale, close your arms at the center of your chest and turn your torso to the right, placing your left elbow just outside your right thigh. On the next inhale, return to the starting position while sitting, and on the exhale, do the same, but with a turn to the left. Repeat this asana continuously for one minute at a moderately fast pace.

Now you know how in the morning you will be recharged with vivacity and the right attitude for the whole day! Do morning yoga daily to feel good and healthy!

This morning yoga set for beginners will help you wake up and keep your body in good shape. Morning yoga is a set of exercises for beginners, which absolutely everyone can do.

Everyone knows that there are a lot of long-livers among yogis. Take, for example, Pattabhi Jois - the founder of the Ashtanga yoga school - died at 94; Sri Krishnamacharya - died at the age of 101, practicing yoga until the last days of his life; Indra Devi - 103 years old; B.K.S. Iyengar did not live a little before 96 years; Sri Swami Yogananda Maharaj Babaji passed away last year at the age of 106.

Of course, there are examples of those who will list the great yogis who passed away much earlier than many people who do not even have the slightest idea about yoga. But personally, I am convinced (and my beliefs have scientific evidence) that yoga has a positive effect on the body. And even if we discard such factors as ecology, nutrition, stress and lifestyle, then there are the results of practical experiments that have proven the effectiveness of yoga practice. So, for example, American scientists have found that with regular yoga classes, the level of cholesterol in the blood decreases (according to the results of studies - by 30%), blood pressure normalizes, anxiety decreases, and concentration increases. And for me personally, as a person who lives in a frantic pace of a big city, in the conditions of constant "deadlines" and "time troubles", but striving to preserve youth, health and natural beauty as much as possible, these positive arguments look more than sufficient for to do the best I can. Moreover, not so much is required for regular yoga practice: from a few minutes of time per day or several hours per week (it all depends on your time management) and a matJ

For those who are interested in how you can preserve youth with the help of yoga, I will give a number of asanas that are aimed at enhancing vitality, cell regeneration, improving the condition of the skin of the face and developing flexibility, and therefore have a positive anti-aging effect.

(position number 1)

(position number 2)

A simple but very effective exercise for the spine: it allows you to get rid of drowsiness, eliminate back and neck clamps, improve blood circulation and awaken the body. The exercise is ideal for morning practice. During its implementation, the back and neck are massaged, and the "stiffness" of the muscles is eliminated and prevention against muscle cramps is carried out. It should be performed 6 to 20 times.

2. Retraction of the abdomen (to replenish the vocabulary of a beginner yoga - "Uddiyana bandha")

I note that for this exercise the condition of the abdominal muscles and the size of the abdomen does not matter at all, as it may seem at first. The execution technique is based solely on proper breathing: you need to take the deepest possible breath and exhale to draw in the stomach, trying to press the navel to the back, as if “sucking” the stomach and pressing it to the spine. Having completely released the air and pressed the stomach in as much as possible, hold your breath for about 10 seconds. After mastering this stage of practice, instead of delaying, you need to work with the wall of the abdomen back and forth, which further enhances the effect.

Regular performance of Uddiyana makes the abdominal muscles strong and has a beneficial effect on the internal organs, and also tones the abdominal muscles. Girls, attention, this exercise is ideal for achieving the effect of a “flat tummy”.

3. Inverted postures: Stand on the shoulder blades "Birch" (Sarangasana) and the posture "Bent Candle" (Viparita-karani)

(position number 1)

(position number 2)

Not even a page is enough to describe the effect of performing inverted asanas. They are just a pantry of health and rejuvenation of the body. The secret of effectiveness is that inverted positions stimulate the thyroid gland and contribute to the achievement of hormonal balance, which directly affects weight correction, improves appearance and contributes to the achievement of a harmonious well-being of a person. In addition, blood flow to the face has a beneficial effect on the skin, eliminating signs of aging and preventing wrinkle formation.

In addition to the main effect, regular performance of inverted asanas for several minutes a day improves blood circulation in the body, provides healthy stretching of the neck muscles, speeds up metabolism and improves digestion. Moreover, asanas help relieve pain during the menstrual cycle (however, it is not recommended to perform inverted asanas directly on the days of the cycle).

4. Plow Pose ("Halasana")

The pose well develops the flexibility of the spine and back as a whole, eliminates clamps in the neck and lower back, reduces the risk of arthritis, has a massage effect on the liver, spleen, kidneys and adrenal glands, helps to reduce excess fat deposits, and thus helps to preserve the youth of the physical body .

5. Forward bend (or Padahastasana)

When performed correctly, the pose has a beneficial effect on the spine, developing its flexibility, effectively reduces fat deposits in the abdomen, prevents diseases of the stomach, liver, intestines, reduces the risk and helps stop the development of diabetes, and even helps to stimulate brain cells. But I never tire of repeating for those who have just started to practice: do not forget that when doing the tilt, you need to pull your shoulders down and keep your back straight. Even if in your version of the straight-back pose, only a third of what is shown in the photo is performed, remember that the main qualities that contribute to success in mastering yoga asanas are gradualness and patience. Be hardworking, patient and keep practicing, then everything will definitely work out!

6. Fish Pose (Matsiyasana)

The posture activates the thyroid gland and the entire endocrine system, which is reflected mainly in the condition of the skin; promotes gentle stretching of the muscles of the face and neck, serves as an excellent prophylaxis against the “double chin” effect, and also distributes energy throughout the body. The pose serves as a compensation after the inverted asanas, so do not forget about it so that your practice is balanced and harmonious.

7. King of Fish Pose (Ardha Matsyendrasana)

The posture helps to stretch the lateral surfaces of the body, giving the body flexibility and slowing down the aging process, restores posture and eliminates lateral curvature. Rejuvenation of the whole body is facilitated by such positive effects achieved in the process of performing this asana, such as improving the process of absorption of nutrients and the removal of toxins from the body.

8. Gymnastics for neck muscles

Unfortunately, we often forget about such an important organ as the neck, ignoring it while performing various training complexes. But it is through the neck that the body is connected to the head and blood flow to the face and brain is ensured. Therefore, gymnastics for the neck is necessary: ​​it helps maintain skin tone, prevents salt deposits and the appearance of a “double chin”, and corrects the contour of the face.

Exercises for the neck muscles are extremely simple: anyone can perform them, even those who have never done yoga or other physical exercises. However, you need to perform all exercises very slowly and consciously: controlling each muscle and paying attention to each muscle, without jerks and sudden movements.

My complex for home practice is this (about 10-12 repetitions):

• turning the head to the right and left, leading the chin from one shoulder to the other,
• tilting the head back and forth, inhaling raising the chin up and exhaling bringing it to the chest;
• pulling the chin to the chest, perform rolls of the head, leading the chin from one shoulder to the other along the trajectory of the crescent;
• tilting your head back and pointing your chin to the ceiling, tilt your head to the right and left shoulder;
• Pull your shoulders down as much as possible and slowly perform a full circle with your head to one side and the other.

This set of exercises is suitable for all ages and fitness levels. It is advisable to perform it in the morning, since all asanas are selected in such a way as to fill the body with energy and help you tune in to a successful day.

And remember: "You are young as long as your spine is flexible." I am sure that in 24/7 mode everyone can find a few minutes for themselves.

Are you looking for a sport that will help you relieve tension, give you strength and at the same time make your body toned? Your ideal choice is yoga for beginners. Exercises or correctly - asanas (poses) are selected taking into account the peculiarities of the modern rhythm of life.

For the first introduction to the culture of the body and spirit, yoga for beginners is ideal. Exercises are selected taking into account the lack of experience of the students.

Our usual everyday life is an endless cycle of events, in which it is not always possible to find time for complete relaxation and strengthening of one's health. Jumping out of bed and rushing to work is not the best way to start your day. Today we invite you to join such an ancient art as.

The exercises of the complex presented below are recommended to be performed in the morning. They don't take much time, but in combination with a refreshing shower and a light breakfast, they will energize you for the rest of the day! The lesson will not take you more than 20 minutes, but at the same time it will provide invaluable benefits to your well-being.

Morning yoga for beginners has the following advantages:

• improves well-being, kneads the joints and spine;
• effectively strengthens and tones the muscles of the back and the whole body;
• provides massage of internal organs and enhances blood circulation;
• harmonizes the internal state and gives an optimistic mood due to the production of endorphins;
• prepares the body for active mental and physical work during the day.

If by temperament you are more of an "owl" than a "lark", and it is not convenient for you to train in the morning, you can train at any time of the day. However, it is noticed that in the morning hours the body is more relaxed and pliable to influence. And consciousness in the morning has not yet had time to be clouded by a heap of everyday thoughts.

In addition, the ancients believed that every time you meet the dawn, one sin is forgiven with the rising of the sun. Not without reason in yoga there is a whole complex of asanas, which is called "Surya Namaskar" (sun salutation). Yoga for beginners involves exercises that are not difficult to perform and do not require special training. Starting with the development of the complex below, you can move on and reach your own heights.

How to get the most out of yoga for beginners?

1. Exercises or asanas (postures) should be performed at a pace that is comfortable for you. Hold each pose for at least 3 inhales and exhales.
2. Take small breaks between poses.
3. Treat every movement carefully. Concentrate on the work of your body and try to let go of all extraneous thoughts.
4. Listen to yourself and don't stress yourself out. The activity should be enjoyable.
5. Keep a glass of water handy. If you get tired, take a few sips and soon you will feel a surge of energy.
6. It is advisable to practice every day.

Description of yoga class - asanas

What does yoga for beginners look like? Exercise number 1 is a classic yoga pose.

1. Camel Pose (Ushtrasana)

Yoga exercises (postures, asanas) often have several options for performing for different levels of training.

• To perform Camel Pose, kneel down with your feet hip-width apart. Lower your hands back freely.
• Exhale and bend back with support on one arm, while pulling the other up. Tighten your buttocks muscles and make sure they stay perpendicular to the floor - don't lean back or settle on your heels. Hold for 10-15 seconds.
• Perform on the other side, changing hands.
• Get on your knees and rest your fists on your lower back. Exhale as you bend back. Hold this position for 5 breaths.

The pose allows you to stretch the spine after a long sleep and stretch the abdominal muscles.

2. Chair Pose (Utkatasana)

The chair pose is one of the simplest yet very beneficial asanas.

• Stand up straight and place your feet shoulder-width apart.
• Stretch your straight arms up, turning your palms towards each other.
• Slowly bend your knees, tilting your straight body forward as if you were sitting on a chair with your buttocks. At the same time, the arms remain extended in line with the body.
• Hold this position for a few tens of seconds, then straighten up again, returning to the starting position.

Staying in this pose perfectly strengthens the muscles of the legs and body. Your body will become stronger and more resilient.

3. Pose of tilt to the feet (Uttanasana)

When bending forward, your spine lengthens and straightens.

• Stand up straight and place your feet parallel to each other.
• Turning at the hips, tilt the straight body towards the legs and try to reach the floor with your hands. Relax your back, let your body hang down under its own weight. Don't strain your neck.
• Try to point your nose towards your knees, and do not bend your legs - they should be straight. Stay in this position for at least 10-15 seconds.

This pose perfectly stretches the back, massages the internal organs, in particular, the liver and spleen. Also, the pose has a positive effect on the condition of the kidneys and activates blood circulation in the pelvic organs. Be sure to include it in your morning yoga complex if you have back pain or a tendency to osteochondrosis. Under the influence of your own weight, your spine stretches, muscle clamps relax, the vertebrae fall into place.

Try to avoid deep bends in case of injuries of the lower back, coccyx, high blood pressure or cerebrovascular accident.

4. Triangle Pose (Trikonsana)

The triangle pose strengthens the core muscles.

• Place your feet wider than your shoulders, the left foot is directed outward, the right foot inward - towards the midline of the body.
• Spread your straight arms to the sides at shoulder level, point your palms down.
• Slowly lower your body to the left, trying to reach the little toe of the left foot with your left hand. The second hand is directed vertically upwards. Hold this pose for a few seconds.
• Slowly return to the starting position.
• Turn your feet to the right and repeat the tilt to the right side.

This pose is also very beneficial for the spine, massages the intestines, strengthens the muscles of the body.

5. Plow Pose (Hal-asana)

In this pose, try to reach the floor with your feet.

• Lie on the mat on your back, stretch your arms along the body, palms pointing to the floor.
• Raise your straight legs up and over your head, trying to put your socks on the floor. Try to keep your knees straight. If you can’t reach the floor with straight legs, let your feet hang in the air.
• Slowly roll back to the starting position vertebra by vertebra.

This exercise stretches the lumbosacral and cervical spine.

6. Candle Pose (Sarvangasana)

Candle, she is a "birch".

• Starting position - as in the previous exercise.
• Raise your straight legs vertically up, then lift your pelvis behind your legs, supporting yourself with your palms. Try to move your palms closer to your shoulder blades.
• First, stay in this position for 10 seconds, then gradually increase the time from session to session until you reach three minutes.
• Come out of the pose by slowly rolling your spine across the floor.

The candle pose is rightly considered one of the most beneficial poses for the organs of the whole body.

7. Dove pose (Eka pada rajkapotasana)

This asana can be used to prepare for the split stretch.

• Get on all fours. Pull the right knee forward between the hands and turn the right foot to the left. The heel of the right foot should be under the left thigh or under the stomach.
• Stretch your left leg back and try to lower your pelvis down as much as possible. Bend your elbows and lean on your forearms. Bend even lower, stretching your left leg back.
• To increase the stretch, slowly straighten your arms. Look straight ahead, stretching, but not straining the muscles of the neck.
• Exit the pose slowly and carefully. Repeat the movement on the other side.

There is also a light version of this pose.

• Sit down and bend your knees. Gently place your right foot on your left thigh.
• Pull your right knee towards your chest. Keep your head down and look straight ahead.
• Repeat with the other leg.

The pigeon pose is good for preparing the muscles for the split stretch.

8. Half Pose of the King of the Fishes (Arlha matsienlrasana)

Pose of the king of fishes or simply twisting the body while sitting.

After a few minutes of rest, you can continue to practice yoga. The Half Pose King of the Fish exercise can be performed on the floor or on a bed.

• Sit down, straighten your back and legs.
• Cross your right foot over your left. Place your foot next to your left knee. In this case, the left leg should be straight.
• Grab your right knee with your left hand.
• As you exhale, slowly twist your spine to the right. For convenience, place your right palm on the floor, and put the elbow of your left hand behind your knee. Look back for yourself.
• With each exhalation, try to twist the spine even more. Perform for 3-5 breaths.
• Repeat on the other side.

9. Child Pose (Balasana)

Morning yoga for beginners may well end with this pose.

• Get down on your knees and sit on your heels.
• Taking a deep breath, lean forward and press your stomach against your hips. Remember to keep your back straight.
• Lower your forehead to the bed and extend your arms along your torso. The palms should be turned up.
• Concentrate and feel the smooth movement of the chest with each inhalation and exhalation.
• To exit the pose, first raise your head and then slowly straighten your back.

This exercise is one of the most important in morning yoga for beginners. It is aimed at deep relaxation of the back muscles, so it can be used to complete the morning workout along with Savasana (see below). In addition, this pose is suitable for relieving stress during the day or for reducing muscle tension after a difficult exercise.

10. Dead Pose (Shavasana)

In shavasana, you need to lie down for several minutes until complete relaxation.

Staying in this position for 4-5 minutes ideally completes any set of yoga exercises. For beginners, this is especially important, since learning to relax properly is necessary from the very first lessons.

• Lie on your back, stretch your arms along the body and close your eyes.
• Tighten all the muscles of the body as much as possible and hold out for a few seconds.
• Relax completely, mentally walk through your entire body from head to toes and focus only on your breath.

Now you are completely ready to start an active and full of impressions day!

Make your life brighter and healthier with the most ancient system of self-improvement. If you want to change your body and find inner harmony, the best choice is yoga for beginners. Exercises are aimed at developing the whole body, but, first of all, pay attention to the spine. After several months of regular exercise, you will forget about back pain, feeling tired during the day and will be pleasantly surprised by the changes in your figure.

The people of India have been practicing yoga on an empty stomach for centuries. This is not only the secret of their diet, but also a way to maintain impeccable health in old age.

Yoga in the morning has many benefits - done regularly, it can increase the flexibility of the body, make the muscles beautiful, and provide a positive boost of energy.

The morning yoga complex can help in solving problems with various internal problems. Exercise can reduce back pain and cleanse the body of harmful toxins.

Yoga is good for proper awakening

A set of exercises performed on an empty stomach stimulates the digestive organs to action, releasing digestive juices, thanks to a gentle massage of the abdominal region. The digestive tract is stimulated, nutrients are better absorbed throughout the day and more energy is expended.

Morning exercise is a source of youth. A man is as young as his spine is flexible. For the spine, a good stimulating exercise in the morning will be an asana in which the knee is pressed to the abdominal cavity:

1. Lie on your back, bend your knees. The feet are on the mat.
2. Inhale and wrap your arms around your knees.
3. Exhale and bring your knees to your chest. Stay in this position for 10 quiet breaths.
4. Remember that the knees should not be pressed too tightly against the stomach, because this can cause pain.
5. If you are dependent on extra relaxation, you can gently rock your body back and forth, left and right.

Morning yoga for beginners is good for training at any time, but it is better to take into account the predisposition of your body and the circadian rhythm. If you have time in the morning and you regularly do exercises, make it a rule to choose a short yoga session as a vigor and charge of positive energy for the whole day. By the evening, you may be tired and avoid exercise.

In the morning, when the day begins with new energy, you can concentrate your strength, better oxygenate your body and have fun.

After you wake up

The morning will be good and awakening will not become flour if you take care of the quality and quantity of sleep in advance. Get up, stretch, take a few deep breaths, and dedicate 15 minutes to doing your morning exercises. This is not much, but you should try and feel the positive effects of doing the beginner complex regularly. You will need a yoga mat and some free space. Clothing is loose: leggings, shirt, sports bra. It is better to prepare everything in the evening so that you can quickly put it on in the morning without wasting time.

Yoga is becoming more and more popular and is often recommended for back pain, depression, autoimmune diseases, and many other ailments.

It not only helps to relax, but also increases blood circulation in the brain. Yoga can be done by accident or by a conscious decision. The most common is that people want to get rid of pain, strengthen muscles, improve concentration.

Regular practice

This is the only way to reach the goal. The main requirement is regularity, without this you should not dream of results. Even 15 minutes every day will bring positive changes in the body. When is it better to do yoga - in the morning or in the evening, it does not matter. At home, you can practice at any time and at no additional cost. For the convenience of performing yoga exercises, you can use a DVD player or classes with an instructor who will explain the rules. When doing exercises in the morning, take care of your mood, turn on relaxing music and start practicing.

Exercising in the morning speeds up your metabolism. This effect lasts throughout the day, allowing you to burn more calories than usual. The body can be compared to a furnace: in a well-heated furnace, the fuel burns faster, with a high flame.

What type of yoga to choose?

You can choose from many types of yoga. Even if you don't know which choice is best for you, don't despair. Everyone can find something for themselves.

1. Ashtanga yoga is very dynamic. It will make you sweat, so that after training the body will be relaxed and the head rested.
2. Yin yoga is more calm and static. Recommended for those who are looking for peace from the constant daily bustle.
3. Hatha yoga and pranayama with Shelender Negi, a naturopath from India.

You need to try several types of yoga and choose the right one for yourself. Vedic yoga master Shelender Negi, having started practicing at an early age, not only improved his body and soul, but developed healing abilities in himself and now heals people with various diseases. A person can do anything, you just have to want to, and a yoga guide will be a good helper for everyone in choosing the right yoga.

Yoga - simple and effective

Gymnastics is very important for our health and beauty. Daily morning exercises will make the body elastic and plastic. Here are a few exercises that will improve your appearance and health, bring vigor, good mood and energize you for the whole day.

Yoga session to awaken the body and soul

Do it right after waking up to wake up the body, stretch and strengthen the most important muscles.

neck stretch

1. Tilt your head down, touching your chin to your chest. Raise your head and slowly move it as far back as possible.
2. Tilt your head to one side, touching your shoulder with your ear.
3. Shoulders are straight. Repeat for the other side.
4. Describe a few circles around the neck with your head.

warm up

1. Jump for 1-2 minutes on the mat.
2. Swing your legs back and forth.
3. Don't forget your hips. Make 5-6 gentle and soft circular movements with them.
4. Similarly, warm up the muscles of the neck, hands and feet.

Tadasana or mountain stance

The position is simple, but requires attention.

1. Stand up straight, put your hands down.
2. The center of gravity is evenly distributed on the surface of the feet.
3. The muscles of the legs are tense, the knees are straight.
4. Open your chest, place your hands in the middle of your thighs.
5. Move the shoulder blades to the middle of the spine.
6. The top of the head is directed towards the ceiling.
7. Stay in this position. Take 5 deep breaths.
8. Take your starting position.

Urdhva Hastanasana

1. Take a deep breath and raise your arms straight above your head. You can use a gymnastic stick, keep it shoulder-width apart.
2. Don't touch your shoulders with your ears.
3. The lower body remains in the Tadasana position.
4. Look up at your palms. Take 5 deep breaths.

Forward bends - Uttanasana

If you find it difficult to perform the exercise with straight legs, and you feel tension in the spine, bend your knees slightly, and then slowly try to straighten them. Feet can be together or hip-width apart, depending on how comfortable you are.

1. As you exhale, bend down to the ground. Legs are straight.
2. Try to touch the ground with your hands or put your hands directly on the ground, touch your knees with your head. The neck is relaxed.
3. Try to keep your back straight. Hold the position for a few seconds and repeat.
4. Stand up straight. Interlace your fingers together and raise your arms high up. Make several tilts to one side and the other.

Garland position - Malasana

Simply fantastic stretches the back of the thigh, lower legs, ankles and groin, giving them elasticity and firmness. Contraindicated with low blood pressure and insomnia.

1. Stand in Tadasana.
2. Stretch your arms out in front of you at chest level. The heels are firmly pressed to the mat.
3. Bend your knees and do a deep squat.
4. If your heels come off the floor, place a folded blanket under them. It is important to have a stable foot position.
5. Exhale and spread your bent knees to the sides.
6. Place your arms bent at the elbows between your knees.
7. Connect the palms as in prayer and place them at the height of the solar plexus.
8. The elbows of the hands are gently pressed to the knees.

Pashtimottanasana

1. Sit on an exercise mat.
2. Put together and straighten your legs.
3. As you exhale, pull your chest towards your legs.
4. Grab your feet with your hands. Try not to bend your spine.
5. Take 5 breaths with each breath trying to bring the chest closer to the legs, lowering down.

10 minutes of yoga in the morning brings many benefits that you don’t initially expect: pleasure, good posture, deep breathing, calmness, energy.

You will sleep peacefully, your resistance to stressful situations and creativity will increase. Yoga has a positive effect on self-perception and increases self-esteem. Performing a morning yoga complex will allow you to get rid of morning sleepiness, increase your energy level and help maintain it until the end of the day, when you have to go to bed again. It will increase concentration, it will be easier for you to focus on work, which will increase its efficiency and cope with problems faster.

It is important to try and make sure of its strength. Regular yoga classes in the morning can bring amazing results, and yoga at home is a great alternative for people with a hectic lifestyle because they can sit on the mat at any time of the day.

Yoga can be put into practice by anyone, you just need to be able to listen to the signals of your body, not to use asanas for which you are not yet ready.