With only 10 minutes a day, you can start your morning in the best way with these simple and effective yoga exercises.
Getting up and moving in the morning is not always easy. It is important that we dedicate a few minutes a day to ourselves, to our health.
Stretching may help you relax, increase your flexibility, reduce lower-back pain, and help manage some other health conditions. Start the day by taking just a few minutes each morning to stretch the major muscle groups.
It starts in a table position. Touch your big toes together. Then sit on your heels and place your torso on your thighs. Put your arms straight in front of you with your palms facing the floor.
Stand with toes touching and heels slightly apart. Lift and extend your toes, then place them on the floor. Move back and forth, then side to side. When you finish exploring your balance, stop. Tighten your thigh muscles and lift your kneecaps. Imagine a line of energy going up from your toes to your head. Collect your shoulder blades and pull them down. Raise your sternum up to the ceiling without lifting your lower ribs. Your arms are at your sides with your palms facing forward. The head must be in line with the spine.
Start in the table position with your hands under your shoulders and your knees under your hips. The spine and head will start in a neutral position. Inhale. Exhale and get into the cat pose: roll your spine up to the ceiling and let your head gently go down to the ground. Inhale and enter the cow pose: raise your chest, head and butt up to the ceiling and be careful not to force your neck. Instead of maintaining every posture for 5 to 10 breaths, oscillate between these two positions 5 to 10 times, going at your own rhythm.
Start by lying on your back with your feet on the floor and your knees pointing to the ceiling. Bring your heels as close to your butt as possible. Inhale. Exhale and squeeze your buttocks and lift your butt off the floor. Keep your knees over your ankles. Put your hands underneath you and stay on top of your shoulders. Pinch your shoulder blades and hold on.
Start standing on your mat with your arms at your side. Shift your weight on your right foot and lift your left foot off the floor. Take your left foot and place it on the inside of your right leg. Avoid placing it directly on your knee. Above or below the joint is fine. Look at a stationary point in front of you and put your arms in a prayer position in the center of your chest. Depending on how flexible you are, you can reach this position without grabbing your foot. Raise your arms above your head if you want an extra balance challenge. Repeat with the other leg.