Yoga instead of charging: Morning complex for 15 minutes

Determination of target and breathing equipment (5 minutes)

Select a destination (2 minutes)

• Close your eyes for a minute and just watch your body and thoughts. What do you need today? Maybe you are nervous and want to calm down or the body feels stiff and tense, and you need to relax?
• Use your feelings as a goal of the morning practice. Let this goal - to be more relaxed, calm, peaceful - sets the tone for the whole day.

Practice regular breathing (3 minutes)

• Sit on a chair or on a mat in a comfortable position.
• Breathe in through your nose and count to myself, three counting breaths, three - exhale.
• You can increase the length of the inhalation and exhalation. The main thing is that you feel comfortable.
• If you need to calm down, breathe out twice as long as inhalation. For example, inhale for three account, exhale on six.

Performing the asanas (8 minutes)

To benefit from morning yogaDoes not necessarily curl up in unimaginable poses. On the contrary, the morning asana should be simple and convenient, as their main goal - to achieve awareness and strengthen the relationship of body and mind, as well as to prepare for meditation. Mandatory requirement - to combine movement with correct breathing.

Exercise № 1. Mountain Pose and tilting sideways

mountain Pose

• Stand with your feet together, feet parallel to each other.
• Imagine that each foot has four corners and you uniformly pressed them into the ground. This will help you to properly distribute the weight of the body.
• The knees are stretched, pulled up kneecaps.
• Squeeze your buttocks, point your tailbone down, as if trying to extend it.
• Lower the shoulders, straighten the chest.
• Direct gaze forward, drag up the crown, as if extending the neck.
• Watch your breath: it must be calm and steady.
• Stay in this position for five breaths.

The slope of the side of the mountain pose

• From mountain pose on the inhale, lift arms straight above your head and weave your fingers into the lock.
• Hold hands in the lock, turn them over, palms up. Bend to the right, gently stretching and lengthening one side of the body.
• Both feet firmly on the floor, as if you had grown roots into the ground.
• Feel the stretch up one side of the body, perform in this position five breathing cycles.
• On the exhale, return to the upright position, lower your arms and accept the position of the mountain. Hold it for five more breaths, and then follow the slope of the other side.

Exercise № 2. Pose warrior II

• From mountain pose take a step to the right side at a distance of 1-1.2 meters. Keep your hands on the hips.
• Expand your right foot out at 60-90 degrees. The heel of the right foot should be on the same level with the rise of the left foot.
• Bend the knee of the right leg so that it is above the foot and the thigh parallel to the floor.
• Knee deployed right foot to the right side, left leg straight, hips opened and look forward.
• Lift arms straight up parallel with the floor, fingers together, palms facing down. The shoulders are above the thighs, without bias in either direction.
• Turn your head to the right, direct look at the fingers of his right hand, relax and lower the shoulders.
• Stay in this position for five breaths, then change the stop and do asana to the other side.

Exercise № 3. The transition from posture to posture chair Mountain

• Return to the mountain pose.
• On the inhale, lift arms straight above your head, palms shoulder-width apart and facing each other. If you have had a shoulder injury, join hands in front of him, pressing his palms together in front of chest.
• As you exhale, bend your knees, move the weight on your heels and do the squat.
• Breathe deeply to stretch your hands and raise them higher. Relax and lower the shoulders, try to lower the blade and expose the chest.
• With an exhalation deepen squat, trying to bring the thighs parallel to the floor. Keep your back straight, pull your tailbone toward the floor.
• The sight is directed forward, the neck is straight. Hold for five breaths, sitting down with each breath a little deeper (but not on the hips parallel to the floor). At the last exhale, exit to the mountain pose.
• Make five transitions from posture to posture chair Mountain.

Exercise № 4. Relax in the position angle

• Sit on the floor, extend your legs in front of him. If you are uncomfortable, sit on a blanket Minimized.
• With an exhalation bend your knees and pull your heel closer to the pelvis. Then spread your knees apart gently to soles of the feet united, and the outer surface of the foot pressed to the ground.
• Thumb and forefinger grasp the big toes. If you can not get it to stop, put your hands on the shin.
• Sit with your back straight, drag up the crown. The pelvis should be in a neutral position, that the waist is not rounded and do not sag. Relax your shoulders and lower, reduce and lower blades. Open and lift the chest, relax your hips. Do not rest on your knees to lower them below!
• Keep this position for five breaths. To get out of the pose, with his hands, lift your knees off the floor and straighten your legs in front of him.

Meditation (2 minutes)

• Lie on your back and relax in the pose of the corpse. Hands lie at an angle of 45 degrees from your body, palms facing up. Shoulders dropped and relaxed.
• Close your eyes, if you prefer. Concentrate on the sensations of your body. First, move the focus on the foot and gradually climb higher, up to the top.
• Remember your goal and let the thoughts flow quietly, concentrating on them, and unable to endure judgments.
• Breathe calmly and naturally.
• At the end of the meditation, open your eyes, take a deep breath, gently lift them up, helping himself with his hands.

Exercise will help you accelerate complex blood stretch stiff muscles and feel alert and fresh, and the meditation and the practice of mindfulness calm the mind and set you on a productive day.