Usually, people start their morning with coffee or a shower, in order to find the vigor for the whole day. However, yoga also has an awakening effect. A complex of asanas can give fantastic sensations and help you gather your spirit. Morning yoga complex for beginners allows you to recharge with positive emotions, and gently wake up from sleep. The ancient yogis never missed the beginning of the day to greet the sun and "bathe" in the first rays of the sun, the most beneficial for the health of the body and mind.
Exercising in the morning is not always beneficial, some exercises can even drain you. For example, if you do bakasana in the morning, you can easily lose your balance and stumble. Power loads in the predawn hours are also contraindicated. Otherwise, it carries a lot of benefits for a person, namely:
- Greater effect of cleansing practices.
- Morning yoga has a healing effect.
- Clarity and sharpness of mind appears.
- Fills with energy and helps to wake up.
- Fills with health and allows you to gain energy for the whole day.
If we talk about classes in special centers, then in the morning hours of the influx of people there are practically no people and you can practice in a more relaxed rhythm. In addition, the energy in the morning hours is cleaner, so morning yoga practice brings more joy and benefits.
What asanas to do in the morning?
- Lying on your back, you need to stretch your arms along the body. After a deep breath, you should move your hands and put them on the back of your head, while the socks are pulled towards you. On exhalation, you should take the original position.
- Lying on your back, arms bent at the elbows, pressed against the body. Taking a deep breath, you need to make a deflection in the chest, pushing off with your elbows and pushing the shoulder blades up a little. On exhalation, the starting position is taken.
- Without leaving a horizontal position, you should stretch your arms above your head. Taking a deep breath, hands reach behind the head, socks pull away from you. As you exhale, it is better to relax as much as possible. You can combine and on one exhalation pull one hand and a sock, on the other repeat the exercise for the second, pulling up the opposite sock.
- Lying on your back, you should bend your knees, grab your shins and, at the exit, pull them to your chest, press your hips to your stomach. Relax as you exhale. This exercise should be repeated no more than 10 times in the morning.
- It is better to complete the yoga complex with shavasana - a relaxation pose. But it can still be replaced with the pose of a child, for this you need to sit on your knees, lower your body and hands down, and rest your stomach on your hips. Relax your arms and place them along the body or pull them forward. In the morning, this will be enough to feel more invigorated and energized for the whole day.
Yoga for practicing in the morning after waking up
Yoga for beginners, practiced in the morning, can include any posture aimed at passive stretching. Cleansing practices are also very helpful.
10 reasons to do morning yoga
Exercising in the morning is often not invigorating, and doing pointless, repetitive exercise every day can be annoying, especially in the morning. Therefore, it is better to devote this time to yoga, and the lessons on the video will tell you how to do everything correctly. Just 15 minutes is enough, which everyone will surely have in the morning, to feel much better and more invigorated.
A good tradition in the evening to make a promise to do exercises in the morning is, I think, many. True, in the morning, enthusiasm disappears somewhere, there is only enough strength to pull out from under the arm and turn off the alarm.
It is useless to scold yourself, not everyone has a strong persistent motivation that can get out of bed an hour earlier. But if you manage to force yourself for several weeks in a row to do high-quality morning physical activity, then soon the habit itself will lift you out of bed. Morning exercises should be to your liking. Yoga in the morning is great alternative boring habitual charging.
The first set of exercises with Mezhakova Irina will help the body to wake up slowly and prepare for the start of a new day. Yoga in the morning should be done especially carefully, do not allow sudden irritated movements. To always wake up easily and enjoy getting started, put a bottle of your favorite aromatic oil by the bed: citrus, rosemary, juniper or basil. They will help you cheer up and wake up faster.
The next is a more complex complex with Katerina Buida. Here, the exercises are more dynamic, the stretching is stronger and deeper. But the effect is worth the effort - slim figure and you are guaranteed a great mood. This is because yoga in the morning promotes the production of endorphins and perfectly replaces the bar of chocolate. Little secret: to make it easier to get up in the morning before getting out of bed, drink a glass of warm pure water... This will not only tune the body to a working mood, but also contribute to your weight loss.
For those who have finally woken up and are full of energy, I suggest continuing the morning load of hatha yoga. This ancient practice helping to bring into unity the masculine ("ha" - the sun) and the feminine ("tha" - the moon) beginnings, will set the necessary rhythm to the beginning of the day. To do yoga in the morning with great psychological comfort, practice in the same clothes, on the same rug, at the same time. This promotes the early formation of a good habit.
And the last complex for working out energy channels using breathing technique and special asanas will tune you to a harmonious perception of the internal and external aspects of life, will help you remember that we are not so much bodily beings as spiritual ones. Actually for this, the yoga system was created long ago.
We conclude our complex with meditation to pleasant music. Let this light, clean melody harmonize the rhythm of your day. Good luck!
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Pair yoga classes with Alexander Lastochkin (12 ...
Sometimes, even after a long and sound sleep, it is very difficult to wake up refreshed and full of energy in the morning. Needless to say, those days when you only get a few hours of sleep! As a result, we do not meet the new day in the most cheerful mood, and the desire to cheer up does not leave even for a minute.
The daily morning yoga practice will help radically change the situation. There is nothing supernatural about this - yoga is like no other physical activity promotes knowledge of your body, the achievement of inner harmony and balance, general.For beginners yoga in the morningcan be the first step towards meaningful full-fledged practice.
Morning yoga complexdesigned to warm up muscles, improve joint mobility, cleanse the body of toxins and toxins, and increase overall. As a result, the body comes out of a sleepy state, begins to better perceive what is happening around, and is less stressed.
“With morning practice, we create the prerequisites for the greatest efficiency of our presence anywhere. The nature of our behavior shifts to an open view, a desire to act. To really understand what the good morning practice is, you just have to start doing it every day, and then with your inner state to inspire others, ”notesAnna Lunegova, AnySports coach, leading teacher of jivamukti yoga in Russia.
Wherein morning yoga for beginnersshould not be overly heavy or intense. All asanas should be performed at a comfortable pace, constantly listening to yourself. You need to do it first of all for pleasure and well-being: only thenmorning yoga complexwill become a familiar ritual, without which you will not want to start your day.
A yoga course from Anna Lunegova will help you wake up and tune in to a productive day. Learn more about the course.
Morning yoga complex for beginnersalso should not be excessively long, it can consist of several rounds of Sun Salutations or Earth Salutations and a set of simple asanas. ... “Of course, 5 minutes of yoga in the morning is a drop in the ocean. But the sea also consists of drops. Therefore, start with the time interval available to you and gradually increase the time for your morning class, ”advises Anna Lunegova.
Except asanas may include, as well as meditation, which will allow you to find the right attitude in the morning.
Morning yoga beginnersit is important to perform not only regularly, but also correctly. Only after understanding the performance of asanas, having mastered, you can expect that classes in the morning will really be beneficial. Of course, going to a personal instructor will allow you to master skills much faster, but if this is not possible -video lessons of morning yoga for beginnerscan be a solution to the problem.
It is easy and simple to get started with this video lesson of morning yoga from Anna Lunegova. It is built in such a way that everyone can cope with it, and the brevity and accessibility turn the lesson into an ideal start to a new day. Do it regularly and with pleasure, and any tasks will be within your reach!
Every morning, when you wake up, you start the day with certain rituals - simple routines that are repeated day after day. You may have deliberately established this order. Or maybe it's just a tribute to a long-term habit. Some people give themselves more time to cheer up in the morning. Some even manage to do their morning yoga complex :-). Others rush around the house, frantically trying to keep within the established minimum time and not be late for work. Either way, how you wake up and what you do in those first few morning moments sets the tone and mood for the day. And it depends on these moments how successfully you manage to cheer up in the morning.
For many of you, your day begins something like this. The alarm clock screams and immediately gets hit on the head for it. You fall back into a short sleep. The alarm clock is again for its own. You groan and, with a great effort of will, lift yourself out of bed and go to the bathroom by touch. You are still pulling on your clothes almost blindly. Fussing in a bag of a sandwich. You run out the door. Together with your car or bus, you get into a traffic jam. And even if you're lucky enough to live in big city near the metro, you are nervous, afraid to be late for work.
Upon reaching the office, immediately make coffee so as not to fall asleep, barely sitting down at the table, and to dispel the fog in your head. Chewing a sandwich without any pleasure. And at the same time you feel absent-minded, lethargic, overwhelmed and unhappy - often until the evening, until the long-awaited time comes to go home. However, a million things are waiting for you at home, and the one that beckons you all day long is a bed in which you throw yourself only in order to restart your squirrel wheel in a few hours. And if you still need to wake the children up in the morning, put them in order, deliver them on time to their destination and pick them up in the evening, then the stress level is off the charts. And the thought of a morning yoga complex with such a lifestyle cannot even accidentally creep into my head ...
Do you recognize yourself? I hope no. But if you do regularly wonder how to cheer up in the morning, try refreshing your morning ritual with simple actions that are beneficial to your health and well-being. Just a few changes and additions will not only help you to cheer up in the morning, but also make the beginning of your day more pleasant, calm, fill you with strength, energy and readiness to enter a new day. Starting off on a happy and healthy note will likely end up spending the whole day as well.
It doesn't matter how you feel when you wake up. You just need to make a little effort to help your body switch to daytime work quickly and with optimal, so to speak, technical characteristics :-).
4 easy ways to cheer up in the morning
1. Breathing exercises. Start with 10-15 cycles. Continue (breathing fire) - to begin with, it is enough to master one approach of 54 breathing cycles, but eventually bring it to 3 such approaches. Rest with full yoga breathing after each set. There will be no trace of the fog in your head!
2. Warm water with lemon. Squeeze some lemon juice into a glass of warm water and drink after breathing practices... This will hydrate your body, flush and activate the digestive tract. After doing a few vigorous exercises, you will provoke a bowel cleansing, and ultimately start the day lightly and energized. This is a great alternative morning coffee! Warm lemon water much more effective when you need to invigorate in the morning. And the coffee ritual, if it is still necessary, it is better to transfer it to lunch.
3. Exercise. To overcome morning weakness, finally wake up the body and disperse your internal energy Do some quick, invigorating asanas:
- For example, several times alternate the Downward Dog pose(Adho Mukha Svanasana) on exhalation upward facing dog(Urdhva Mukha Svanasana) while inhaling.
If the change in the position of the head in relation to the heart in this ligament is too harsh for you, alternate first the dog's pose downward (exhale) with (inhale), and then the position of the Dog facing up (inhale) with the Plank (exhale).
Plank Pose
This is a great way to wake up the spine, and with it all the systems of the body! Together with breathing exercises even such a shortened version of the practice can be called morning complex yoga.
- Or do a few laps of the warm-up complex ()... Choose the option you like or alternate different variants... Gradually work up to 12 circles.
Sun Salutation Complex (Surya Namaskar)
Morning yoga complex. Video
4. Healthy breakfast. A great idea for a healthy breakfast is oatmeal!
Oats are the richest in fiber of all whole grains available to city dwellers. Therefore, if you are finally deciding to improve your diet with plant fiber, then oatmeal is the easiest way to do it. An adult should get 28 grams of plant fiber every day, although on average we consume, at best, 15 grams.
Eating oatmeal regularly has a multifaceted and always beneficial effect on health. Never buy highly processed oats - all cereals - "minutes", 3 minutes and even 8 minutes are already extremely far from the state of whole grains. Healthy oatmeal cannot be cooked for less than 15 minutes!
What is the use of oatmeal - such a familiar, everyday meal? I will try to motivate you for a healthy and healthy oatmeal breakfast :-).
The most obvious benefit of oatmeal is that it improves bowel function. Oatmeal is an excellent remedy for constipation and even hemorrhoids. In parallel, the risk of colon cancer is reduced. Improves liver function.
Oatmeal is a healthy breakfast that makes you feel full for a long time, especially when compared to empty calories. fast carbohydrates- bread and sweets. You will be less drawn to snacking on unhealthy high-calorie snacks throughout the day - chips, crackers, and chocolate bars. Thus, thanks to the benefits of oatmeal for breakfast, you absorb fewer calories per day.
The more often you choose oatmeal for breakfast, the faster you will notice that the weight gradually decreases. In a year, it may well get rid of a few pounds just due to healthy breakfasts and the benefits of oatmeal!
Oatmeal benefits and health benefits of cardio-vascular system... Fiber helps regulate blood cholesterol levels by picking up fats and bile salts, preventing them from entering the bloodstream. The more fiber, the less cholesterol, which means that the risk of heart disease decreases. It is no coincidence that doctors prescribe oatmeal at the initial stage of hypertension, as well as after a heart attack, because the magnesium contained in oats helps to strengthen the heart muscle.
Regular healthy oatmeal breakfasts reduce your risk of type 2 diabetes. First, oats improve the function of the pancreas. Second, nutrition is always better regulated with a diet rich in fiber. Third, the trend towards weight loss also increases the chances of avoiding diabetes.
It is difficult to think of a vitamin and trace mineral that could not be used as an argument in a conversation about the benefits of oatmeal. After all, oats contain vitamins A, E, PP, H, group B. It is rich in silicon, potassium, phosphorus, magnesium, choline, chlorine, calcium. The content of such substances as sulfur, tungsten, boron, iodine, manganese, copper, molybdenum, fluorine, tin, selenium, titanium, zinc, zirconium and strontium is slightly less in oats.
Of the vitamins in oats, B3 predominates, or pantothenic acid, which is involved in the regulation of metabolism and the absorption of nutrients by the body. If a person does not receive this vitamin, lethargy and loss of strength become his constant companion.
A lack of silicon, which is rich in oats, is one of the causes of atherosclerosis, and also leads to a decrease in bone strength.
The benefits of oatmeal increase in our eyes and thanks to potassium: it is no coincidence that it is used for edema and poisoning, since oats have a diuretic effect, removes toxins, and helps cleanse the body.
Oatmeal is useful even for common colds, as it strengthens the immune system.
And so that oatmeal does not get bored, try different additional ingredients! The main thing is that they are healthy, do not contain refined carbohydrates and various chemicals under the guise of “taste improvers”. Nuts, seeds, dried fruits, berries and fruits - the list of possible additives is endless! Such a breakfast will help you to cheer up in the morning, fill you with the energy that is so necessary to start a new day.
Plus, each healthy breakfast is a long-term contribution to your health.
You will need 15-30 extra minutes to make these small improvements to your morning ritual, but in return, you will not only be able to cheer up in the morning, but you will also live in a completely different mood all day, not to mention increased efficiency and productivity.
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Choose a target (2 minutes)
- Close your eyes and just watch your body and thoughts for a minute. What do you need today? Are you nervous and want to calm down, or are your body feeling tough and tense and need to relax?
- Use your senses as a target for your morning practice. Let this goal - to be more relaxed, calm, peaceful - sets the tone for the whole day.
Practice even breathing (3 minutes)
- Sit on a chair or mat in a comfortable position.
- Breathe through your nose and count to yourself: inhale three counts, exhale three counts.
- You can increase the length of inhalation and exhalation. The main thing is that you feel comfortable.
- If you need to calm down, exhale twice as long as you inhale. For example, inhale for three counts, exhale for six.
Performing asanas (8 minutes)
To benefit from, you don't have to curl up into unimaginable poses. On the contrary, morning asanas should be simple and comfortable, since they the main objective- achieve awareness and strengthen the connection between body and mind, and prepare for meditation. A prerequisite is to combine movement with correct breathing.
Exercise 1. Mountain pose and side bend
Mountain pose
Mountain pose- Stand straight with your feet together and your feet parallel to each other.
- Imagine each foot has four corners and you press them evenly into the ground. This will help you distribute your body weight correctly.
- Knees are tight, kneecaps are pulled up.
- Tighten the buttocks, direct the tailbone down, as if trying to lengthen it.
- Lower your shoulders, straighten your chest.
- Direct your gaze forward, stretch the top of your head up, as if lengthening your neck.
- Watch your breathing: it should be calm and even.
- Stand in this position for five breaths.
Side bend from mountain pose
Side bend from mountain pose - From mountain pose, as you inhale, raise your straight arms above your head and interlace your fingers into the lock.
- Keeping your hands locked, turn them over, palms up. Lean to the right, gently stretching and lengthening one side of your body.
- Both feet are firmly on the floor, as if you were rooted in the ground.
- Feel how one side of the body is being stretched, carry out five breathing cycles in this position.
- As you exhale, return to an upright position, lower your arms and take the mountain pose. Hold it for five more breathing cycles, and then tilt to the other side.
Exercise # 2. Warrior Pose II
Warrior Pose II - From mountain pose, step into right side at a distance of 1-1.2 meters. Keep your hands on your hips.
- Expand your right foot outward 60-90 degrees. Heel right leg should be on the same level with the instep of the left leg.
- Bend the knee of your right leg so that it is over the foot and your thigh is parallel to the floor.
- The knee of the right leg is turned to the right side, left leg straight, hips open and looking forward.
- Raise your straight arms to parallel with the floor, fingers together, palms facing down. The shoulders are above the hips, without skewing to one side or the other.
- Turn your head to the right, look at your fingers right hand, relax and lower your shoulders.
- Stand in this position for five breathing cycles, and then change the position of the feet and perform the asana on the other side.
Exercise # 3: Moving from Mountain Pose to Chair Pose
Two options for chair posture - Return to Mountain Pose.
- As you inhale, raise your straight arms above your head, palms shoulder-width apart and directed towards each other. If you have had shoulder injuries, bring your arms together in front of you, palms pressed together against your chest.
- As you exhale, bend your knees, shift your weight onto your heels, and squat.
- Breathe in deeply to stretch your arms and lift them higher. Relax and lower your shoulders, try to lower your shoulder blades and open your chest.
- As you exhale, deepen the squat, trying to bring your hips to parallel with the floor. Keep your back straight and pull your tailbone towards the floor.
- The gaze is directed forward, the neck is straight. Maintain the position for five breathing cycles, with each exhalation sitting a little deeper (but not further than the parallel of the hips to the floor). On the last exhale, enter the mountain pose.
- Make five transitions from mountain pose to chair pose.
Exercise number 4. Rest in an angle pose
Angle pose - Sit on the floor with your legs extended in front of you. If you're uncomfortable, sit on a rolled-up blanket.
- As you exhale, bend your knees and pull your heels closer to your pelvis. Then gently spread your knees to the sides so that the soles of your feet are connected and the outside of your feet is pressed against the ground.
- Place your thumb and forefinger around thumbs legs. If you can't reach your feet, place your hands on your shins.
- Sit with a straight back, stretch the top of your head up. The pelvis should be in a neutral position so that the lower back does not round or sag. Relax and lower your shoulders, bring your shoulder blades together and lower. Open and lift your chest, relax your hips. Don't push your knees to bring them down!
- Maintain this pose for five breaths. To come out of the pose, use your hands to lift your knees off the floor and straighten your legs in front of you.
Meditation (2 minutes)
- Lie on your back and relax in a corpse pose. Hands are at an angle of 45 degrees from the body, palms are facing up. The shoulders are lowered and relaxed.
- Close your eyes if that's more comfortable for you. Concentrate on the sensations of your body. First, shift your attention to your feet and gradually rise higher, up to the crown of your head.
- Recall your purpose and let your thoughts flow quietly, without focusing on them or making judgments.
- Breathe calmly and naturally.
- At the end of the meditation, open your eyes, take a deep breath, gently rise, helping yourself with your hands.
Physical exercises of the complex will help you disperse the blood,