Pumping: 5 minutes of exercise for a flexible and obedient body

This small set of calm exercises can be used as a charge or a light warm-up after a working day.

How to do a workout

Do each set of exercises five times. If you are short on time, you can reduce the number to three.

1. Child pose and cobra.
2. Bent knee back stretch.
3. From pose downward dogs in the pose of a dove.
4. Deep lunge and body turn.

Do not hold your breath or stretch as you move. Move in your range and have fun.

How to do exercise

Child pose and "cobra"

Sit on your heels, connect your big toes, and spread your knees. Bend over so that your stomach lies in the space between your thighs and stretch your arms forward. Feel your shoulders stretch.

Then get on all fours, put your pelvis on the floor, bend in your back and stretch your legs, pressing the back of your feet against the mat. Straighten your elbows and feel the abdominal muscles stretch. If there is tension in lower back, bend your arms slightly and stretch your chest up.

Then push your pelvis back, returning to all fours, connect your big toes and lower yourself back onto your heels.

Bent Knee Back Stretch

Lie on your back with your arms out to your sides. Bend your right knee and place it on the left side of your pelvis. If you can't touch the floor with your knee, place a rolled-up blanket underneath.

Lift your right hand off the floor and bring your palms together. Then return to the starting position with your arms at your sides and look at your right palm. Do it five times, then switch legs and repeat on the other side.

Downward Dog Pose to Pigeon Pose

Stand at an emphasis lying, push your pelvis up, straighten your limbs so that the body resembles an inverted V. Then bend your right knee and place it on the floor in front of your body. Straighten your left and place the back of your foot on the mat.

Make sure that your hips do not swing to the side. With an exhalation, lower the body forward and lie with your stomach on your thigh. Get up, place your left foot on your toe and, resting your hands on the floor, again enter the downward dog pose. Repeat the same for the other leg.

 Deep lunge and body turn

From a position on all fours, place your right foot next to your right hand and push your pelvis forward, stretching your leg muscles. Lower the case and put the right elbow next to the right foot. Then straighten up again, return to the starting position and repeat on the other side.

Write how you stretch. Was there something difficult?

Iya Zorina