Having a long yoga or workout session early in the morning may not seem to be a good idea when your bed seems to be pulling you towards itself. However, these reasons may not suffice when it comes to keeping fit. But, don’t worry. This quick 10-minute yoga sequence will let you start your day with a happy and a healthy note.
Bend down on your knees and slowly bring your chest down towards your thighs. Place your forehead on the floor and strengthen your arms by your side with your hands placed next to your feet. If you find it comfortable enough, put your hands underneath your forehead. Start breathing very slowly and notice your chest expand and ribs widen. When you breathe out, try to bend your buttocks towards your heels and your spine a slightly curved over the thighs. Stay in the posture for 5-10 minutes or longer if your feel good.
On a mat take a tabletop position with your wrists placed beneath your shoulders and knees beneath the hips. Widening your shoulder blades, press your hands into the mat. When you breathe in, look up reaching till the tailbone. When you exhale, bring your chin close to your chest and bring the tailbone to the floor. Keep doing this till you feel that your spine feels a soothing effect. To avoid hyperextension, keep the elbow creases facing each other all the time. Do five rounds of this or till you feel relaxed.
Strengthen the arms little more than the shoulder width and raise your hips while tucking your toes to the ground. Relax your head with arms strengthen and move chest towards the thighs. Keep your shoulders away from ears and keep the knees bent and start to walk one heel down at a time. Keep your hips high even if the soul of your feet touches the ground. Breathe 5-10 times on this posture.
Start walking your feet towards your hands and let the upper portion of your body hand loose. Keep your neck and head relaxed and if you feel no pain in the lower back start strengthening your legs. When you inhale, you must feel it through your spine and when you exhale the head must move towards the feet. Breathe 10 times in this position.
Stand in a straight position and widen your legs. Start turning your right foot out to the side in a way that the heel is aligned with the center arch of the left foot. Turn to the right side with your arms placed parallel to the ground. When you feel that you cannot bend any further, place your arms in a way that they come in one line. Breathe 5 times in this position.
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