The phrase "a plan for the day is in the morning" is true. It is a good habit to wake up early, but when you wake up, you will find that your body cells are still asleep and your knees and arms are not fully stretched out.
At this time, I think most people are the same as me, sitting in a lotus position, stretching both hands up, especially when you stretch your shoulders back, you will feel particularly "novel" and feel that your shoulders are activated.
Sometimes, you will bend your waist along the way, but this action will feel challenging when you practice in the morning, and when you do it, you find that your waist is very stiff. This also shows that stretching in the morning is very important. It takes time for the body to recover and move around.
But this is not limited to arms and waist, it is actually a stretch of the whole body.
Let’s take a look at this group of morning yoga with Xiao Lian. It will take 10 minutes to help you recover your physical condition and practice at home. Just find a sitting position or table.
Action 1:
asana detailed explanation: stands one step away from the table, the body is straight, the hands are slightly wider than the shoulders, push-up exercises on the table, pay attention to the heels off the ground, hold for 1 minute. Clicking on the toes of
can give the body a certain amount of pressure and activate the arm strength, but it avoids the difficulty of push-ups and is suitable for practice.
action two:
asana detailed explanation: stands upright with feet together, hands behind backhands, arms clasped, if you can’t reach, you can use a towel to assist, hold for 1 minute, change side practice.
pay attention to the elbows backwards, the shoulders are pulled backwards, fully stretch the shoulder blades , more in place than stretching.
action three:
asana detailed explanation: lift one foot forward to about 90 degrees, straighten both feet, put your hands back together and lift up, drive the shoulder blades back, bring your abdomen close to your thighs, return when you inhale, do For 1 minute, switch legs to practice. When
is doing it, press down as much as possible to stretch the thighs, shoulder blades, and abdomen.
action four:
asana detailed explanation: raise one foot to the same side to about 90 degrees, straighten both feet, bend the same side hand on the abdomen, straighten and lift the opposite hand, lift up the chest, Keep the waist side close to the thighs, return when breathing in, do 1 minute, and switch legs.
Pay attention to the elbows back and the shoulders back to fully stretch the shoulder blades, which is more effective than stretching the waist.
action five:
asana detailed explanation: body bend to 90 degrees, the upper body and legs are kept straight, both hands are straight to touch the wall, when exhaling, bend the waist down, look at the floor, and inhale At this time, move the center of gravity forward, lift your heels off the ground, keep your waist up, and stretch your arms to support your body. Practice for 1 minute. This action of
mainly activates the waist, which is softer.
action six:
asana detailed explanation: stands upright with feet together, hands on hips, buttocks and abdomen rotate clockwise, pay attention to the legs always straight, then you really rotate, alternate practice for 1 minute.
Pay attention to straighten your legs, keep your shoulders and head still, this is a movement of waist and hips.
action seven:
asana detailed explanation: stands upright with feet together, hands stretched at the back together, raised up, abdomen close to the left and right thighs, practice for 1 minute.
Pay attention to straight legs and stretch your arms as far as possible to move your waist and legs.
Yoga is the most suitable choice for morning exercise. Soothing can also activate the body and effectively activate the body cells. You can practice the yoga exercises above in the morning, stretch the whole body, and the intensity is just right.
If you want to know more about yoga, remember to continue to pay attention to the small practice~
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