Morning yoga to kick-start the day

Morning sets the tone for the whole day, and if you get up on the wrong foot, the whole next day is unlikely to be pleasant and cheerful. We offer you three sets of asanas morning on 10, 20 and 30 minutes, which will help make your day a fresh and positive!

10 minutes

1. Start with pose cat.

Repeat it several times.

2. Then go to balancing pose table.

Follow her on each side.

3. further tightens elbow to the nose.

Do exercise on each leg.

4. There are very few! Now came the turn Inverted postures dog muzzle down. :)

Stand in a dog pose snout down and do an inverted version of the first on one side, return to the original position and repeat on the other side already.

5. The final posture - side bar.

Once you are back in the dog's muzzle down position, exit from it in the side bar on the first one arm, then return to the posture of the dog snout down and repeat on the other side.

20 minutes

If you have a little more time for the previous five postures add the following six options.

6. Strap

Planck also made of postures dog muzzle down.

7. Chaturanga dandasana or attitude of the staff

It is performed from the previous plank pose. Hold it for a few breaths.

8. Pose dog muzzle up

Made of staff pose.

9. Pose muzzle dog down

Sign in it from the previous posture.

10. Crescent posture, low lunge

Without leaving the muzzle of the dog pose down with your left leg bent at the knee, between the hands and gently lift. Next, try to do everything as shown in the video. Once you have done it on one leg, repeat on the other.

11. Crescent Pose with twisting

Sign in it from the previous posture and pause for a few breaths.

30 minutes

If you have 30 minutes to spare, you can try out the full range, adding to eleven asanas six more new poses.

12. Knees to elbows

Unfortunately, I have not found a video, but this exercise is simple enough so that you can describe in words.

So, for the transition from the previous posture gently exit the twisting and place your hands on the floor (focus on fingers). Then within 2 minutes my legs in the jump: first the left foot at the left elbow and right hand retracted into a lunge, then a change in the jump, and have the right foot with your right elbow and the left is pulled back into a lunge. You make such easy change in a fairly rapid pace for 2 minutes or 20-24 breaths.

13. Setu Bandha Sarvangasana, or half-bridge pose

Hold it for 5-6 breaths and 30 seconds and repeat three times.

14. Urdhva dhanurasana or bridge posture (posture onion)

Enter the position of the bridge of the half-bridge pose and hold it for 5-6 breaths and 30 seconds and repeat three times.

15. Supta baddha Konasana or posture butterfly lying

Hold it at 20-24 breathing or 2 minutes.

16. Ananda babasana or pose a content child

Hold it at 20-24 breathing or 2 minutes.

17. Savasana

Hold it for 4 minutes, breath must be deep, the body is completely relaxed.

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