Yoga for beginners at home in the morning. Morning yoga for beginners

This morning yoga complex for beginners will help you wake up and keep your body in good shape. Morning yoga is a set of exercises for beginners that absolutely everyone can do.

Everyone knows that there are a lot of long-livers among yogis. Take Pattabhi Jois, the founder of the Ashtanga Yoga school, who died at 94; Sri Krishnamacharya - died at 101 years old, practicing yoga until the last days of his life; Indra Devi – 103 years old; B.K.S. Iyengar did not live to be 96 years old; Sri Swami Yogananda Maharaj Babaji passed away last year at the age of 106.

Of course, there will be examples of those who will give a list of great yogis who passed away much earlier than many people who do not have even the slightest idea about yoga. But I personally am convinced (and my beliefs have scientific evidence) that yoga has a positive effect on the body. And even if we discard factors such as ecology, nutrition, stress and lifestyle, there are results of practical experiments that have proven the effectiveness of yoga practice. For example, American scientists have found that with regular yoga classes, the level of cholesterol in the blood decreases (according to research results - by 30%), blood pressure normalizes, anxiety levels decrease, and concentration increases. And for me personally, as a person living in the frantic pace of a big city, in conditions of constant “deadlines” and “time pressures”, but striving to preserve youth, health and natural beauty as much as possible, these positive arguments seem more than sufficient for in order to do at least something that is within my power. Moreover, regular yoga practice does not require much: a few minutes of time a day or several hours a week (it all depends on your time management) and a matJ

For those who are interested in how you can maintain youth with the help of yoga, I will give a number of asanas that are aimed at enhancing vital energy, cell regeneration, improving the condition of facial skin and developing flexibility, and therefore have a positive anti-aging effect.

(position No. 1)

(position No. 2)

A simple but very effective exercise for the spine: it allows you to get rid of drowsiness, eliminate back and neck tension, improve blood circulation and awaken the body. The exercise is ideal for morning practice. During its implementation, the back and neck are massaged, muscle stiffness is eliminated and prophylaxis against muscle cramps is provided. This should be done 6 to 20 times.

2. Abdominal retraction (to replenish the vocabulary of a beginner yogi - “Uddiyana bandha”)

I note that for this exercise, the condition of the abdominal muscles and the size of the abdomen do not matter at all, as it may seem at first time. The technique is based solely on correct breathing: you need to take a deep breath and, as you exhale, draw in your stomach, trying to press your navel to your back, as if “sucking in” your stomach and pressing it to the spine. Having completely released the air and pressed your stomach as much as possible, hold your breath for about 10 seconds. After mastering this stage of practice, instead of delaying, you need to work with the abdominal wall back and forth, which further enhances the effect.

Regular practice of Uddiyana makes the abdominal muscles strong and has a beneficial effect on the internal organs, and also tones the abdominal muscles. Girls, pay attention, this exercise is ideal for achieving the “flat tummy” effect.

3. Inverted poses: Shoulderstand “Birch” (Sarangasana) and “Bent Candle” pose (Viparita Karani)

(position No. 1)

(position No. 2)

Not even a page is enough to describe the effect of performing inverted asanas. They are simply a storehouse of health and rejuvenation of the body. The secret of effectiveness is that inverted positions stimulate the thyroid gland and help achieve hormonal balance, which directly affects weight correction, improves appearance and promotes a person’s harmonious well-being. In addition, blood flow to the face has a beneficial effect on the skin, eliminating signs of aging and preventing formation of wrinkles.

In addition to the main effect, regularly performing inverted asanas for a few minutes a day improves blood circulation in the body, ensures healthy stretching of the neck muscles, speeds up metabolism and improves digestion. Moreover, the asanas help relieve pain during the menstrual cycle (however, note: performing inverted asanas directly on the days of the cycle is not recommended).

4. Plow pose (“Halasana”)

The pose well develops the flexibility of the spine and back as a whole, eliminates tension in the neck and lower back, reduces the risk of arthritis, has a massage effect on the liver, spleen, kidneys and adrenal glands, helps reduce excess fat deposits, and thereby helps maintain the youth of the physical body .

5. Forward Bend (or “Padahastasana”)

When performed correctly, the pose has a beneficial effect on the spine, developing its flexibility, effectively reduces fat deposits in the abdominal area, prevents diseases of the stomach, liver, and intestines, reduces the risk and helps stop the development of diabetes, and even helps stimulate the functioning of brain cells. But I never tire of repeating for those who have just started practicing: do not forget that when bending, you need to pull your shoulders down and keep your back straight. Even if in your version the pose with a straight back is performed only a third of what is presented in the photo, remember that the main qualities that contribute to success in mastering yoga asanas are gradualism and patience. Be hardworking, patient and keep practicing, then everything will definitely work out!

6. Fish Pose (Matsiyasana)

The pose activates the thyroid gland and the entire endocrine system, which affects mainly the condition of the skin; promotes gentle stretching of the muscles of the face and neck, serves as an excellent preventive measure against the “double chin” effect, and also distributes energy throughout the body. The pose serves as compensation for inverted asanas, so do not forget about it so that your practice is balanced and harmonious.

7. King of the Fish Pose (Ardha Matsyendrasana)

The pose helps to stretch the lateral surfaces of the body, giving the body flexibility and slowing down the aging process, restores posture and eliminates lateral curvatures. The rejuvenation of the entire body is facilitated by such positive effects achieved in the process of performing this asana, such as improving the process of absorption of nutrients and removing toxins from the body.

8. Gymnastics for the neck muscles

Unfortunately, we often forget about such an important organ as the neck, bypassing it while performing various training complexes. But it is through the neck that the body is connected to the head and blood flow to the face and brain is ensured. Therefore, neck exercises are necessary: ​​it helps maintain skin tone, prevents salt deposits and the appearance of a “double chin,” and corrects the facial contour.

Exercises for the neck muscles are extremely simple: they can be performed by anyone, even those who have never done yoga or other physical exercises. However, all exercises must be performed very slowly and consciously: controlling each muscle and paying attention to each muscle, without jerking or sudden movements.

My complex for home practice is this (about 10-12 repetitions):

• turns the head to the right and left, leading the chin from one shoulder to the other,
• tilting the head back and forth, while inhaling, lifting the chin up and exhaling, bringing it to the chest;
• pulling your chin to your chest, perform head rolls, moving your chin from one shoulder to the other along the trajectory of a crescent;
• tilting your head back and pointing your chin towards the ceiling, tilt your head to the right and left shoulders;
• pull your shoulders down as much as possible and slowly perform a full circle with your head in one direction and the other.

The given set of exercises is suitable for all ages and fitness levels. It is advisable to perform it in the morning, since all asanas are selected in such a way as to fill the body with energy and help you set yourself up for a successful day.

And remember: “You are young as long as your spine is flexible.” I am sure that 24/7 everyone can find a few minutes for themselves.

Sometimes, even after a long and sound sleep, it is very difficult to wake up in the morning rested and full of energy. Needless to say about those days when you only manage to sleep a few hours! As a result, we meet the new day far from being in the most cheerful mood, and the desire to cheer up does not leave us even for a minute.

Daily morning yoga practice will help to radically change the situation. There is nothing supernatural about this - yoga, like no other physical activity, contributes to understanding your body, achieving internal harmony and balance, and overall well-being.For beginners yoga in the morningcan be the first step towards conscious, full-fledged practice.

Morning yoga routinedesigned to warm up muscles, improve joint mobility, cleanse the body of waste and toxins, and increase overall health. As a result, the body comes out of a sleepy state, begins to better perceive what is happening around it, and is less stressed.

“Through morning practice we create the preconditions for the greatest effectiveness of our presence anywhere. The nature of our behavior is shifting to an open outlook, a desire to act. To really understand why morning practice is good, you just need to start doing it every day, and then inspire others with your inner state,” notesAnna Lunegova, AnySports trainer, leading teacher of Jivamukti Yoga in Russia.

Wherein morning yoga for beginnersshould not be overly heavy or intense. All asanas should be performed at a comfortable pace, constantly listening to yourself. You need to exercise primarily for pleasure and well-being: only thenmorning yoga routinewill become a familiar ritual without which you will not want to start your day.

A yoga course from Anna Lunegova will help you wake up and get ready for a productive day. Learn more about the course.

Morning yoga routine for beginnersalso should not be overly long; it can consist of several circles of Sun Salutations or Earth Salutations and a set of simple asanas. . “Of course, 5 minutes of yoga in the morning is a drop in the ocean. But the sea also consists of drops. Therefore, start with the time interval available to you and gradually increase the time of the morning lesson,” advises Anna Lunegova.

Besides asanas may also include meditation, which will allow you to find the right mood in the morning.

For beginners morning yogaIt is important to perform not only regularly, but also correctly. Only once you understand how to perform asanas and master them can you expect that morning classes will really be beneficial. Of course, going to a personal instructor will allow you to master skills much faster, but if this is not possible -morning yoga video lessons for beginnersmay be a solution to the problem.

This morning yoga video lesson from Anna Lunegova will help you get started easily and simply. It is structured in such a way that everyone can handle it, and its brevity and accessibility turn the lesson into an ideal start to a new day. Practice regularly and with pleasure, and you will be able to handle any task!

Imagine it's early Monday morning. It's only the beginning of the week, but having to get up so early again after the weekend only brings sighs. You reset the alarm again and again...10 minutes...20 minutes... And still you have to get out of bed. But where to start a new day, how to quickly wake up and cheer up. There are many traditional morning activities: drinking a cup of coffee, catching up on the latest news, making yourself some cereal... The list goes on and on. But is there a 15-minute morning yoga routine that will wake you up and get you back to life better than a cup of coffee?

Coffee vs yoga

We know what you're thinking now - give up your favorite coffee in the morning? Really? But listen to me. Although many studies show that moderate coffee consumption has many benefits, many of us tend to overdo it during the day. And often this results in a dozen cups of coffee per day. But the fact is that excess caffeine, among all other disadvantages, is addictive, and can disrupt the quality of sleep in the long term.

And while caffeine is a good energizer, it can also increase your inner anxiety. But no one wants to start their day feeling tense and more anxious than necessary.

On the other hand, doing morning yoga with simple exercises can be as effective in the morning as your daily cup of coffee (maybe even better!).

A study published in the journal Nicotine and Tobacco Research found that yoga can help reduce cravings in drug addicts. Meanwhile, a pilot study of yoga practice published in the Journal of Alternative And Complementary Medicine states that yoga exercises may increase levels of GABA receptors in the brain, which may help with mood disorders.

By improving blood flow as well as focusing on your mental state, yoga counteracts anxiety and caffeine addiction, giving you a boost of energy.

Yoga for 15 minutes in the morning, which is easy to do at home

So, the next time you wake up in the morning craving caffeine, why not exercise instead of a cup of coffee? Do this and you may find that morning yoga is better than a cup of coffee. And healthier.

The good thing about these yoga exercises is that they can not only be easily done at home, but they are also great for beginners.

Start your day with this simple 15-minute routine that incorporates several important elements of yoga, including breathing, movement, and meditation techniques for beginners. The key to reaping the benefits of such activities is regular and consistent practice without a hint of self-criticism.

Start the session by setting an intention (2 minutes)

• Close your eyes (you can even in bed) and take time to observe your body and mind and feel what you need at this time. And also, what thoughts occupy you. Are you feeling stressed and want to find peace and a clear mind from the very beginning of the day?
• Let your intention to engage in yoga practice become conscious and guide you further.

Practice even breathing (3 minutes)

• Sit in a chair or mat in a comfortable position
• Pay attention to your natural breathing rhythm
• Inhale through your nose for three counts and also exhale through your nose for three counts. If you do it easily, increase your inhalation and exhalation to a count of five.
• Increase the duration of inhalation and exhalation, feeling comfortable. Please note that this process should not be painful.
• If you want to achieve calming breathing, expand the inhale-exhale ratio as one to two (that is, inhale for three counts, and exhale for six)

The main part of the class is yoga poses (yoga training 15 minutes)

Child's pose

Start by kneeling hip distance apart. Your big toes touch each other behind your body. Take a deep breath. As you exhale, lower your upper body over your hips, lengthening your spine by stretching your ribs from your tailbone and your neck by pulling your head away from your shoulders. Extend your arms in front of your body. Hold this pose for 10 deep breaths.

Bridge pose (pelvic tilt)

With your knees bent and your feet flat on the floor, lie on your back in a neutral position. Notice how the natural curve in your back keeps your lower back slightly elevated off the floor. Hands lie on the floor next to the body. As you exhale, move your hips toward your head.

We fold our hands under the buttocks. Arms extended. We bend the whole body as much as possible, helping with our hands and resting on our shoulders.

Instead of lifting your butt, you should feel your lower back pressing into the floor. Continue to exhale deeply, then inhale as you return to neutral. Repeat the exercise for 10 breaths.

cat cow pose

Start in a tabletop position (commonly referred to as all fours) with your knees directly under your hips and your wrists below your shoulders. The spine should be neutral. Take a deep breath. As you exhale, enter the cat position: tucking your chin and lowering your neck, arching your back towards the sky. Focus on pulling your belly button in and up while you engage your abdominal muscles. As you inhale, move to the cow position, arching your back in the opposite direction. Relax your abs and lift your head and tail to the sky. Repeat cow pose as you inhale and cat pose as you exhale for another 10 breathing cycles.

Head down dog pose

Start from a starting position on all fours. As you inhale, tuck your toes under your heels. Exhale as you lift your hips up and form an inverted V with your body. Keep your arms straight and your neck relaxed. Spread your toes, lower your heels to the ground. Keep your legs straight and towards your hips. Perform the pose for 10 slow breaths.

Standing Forward Bend Pose

We start in head down dog pose. Keeping your hands on the mat, step forward towards your hands with your feet one after the other until your hands and feet meet. Keep your back flat. Inhale and look forward for a short time. As you exhale, bend your straight back forward and engage your abdominal muscles. Relax your shoulders, tuck your chin, and extend the top of your head toward the floor. Straighten your legs as much as possible (while maintaining a micro-bend) and allow your back to relax. Place your hands on the ground with your fingertips pointing forward. Hold the pose for 10 breaths. As you rise, remember to straighten your spine gradually, vertebra by vertebra.

Tree pose

We continue to study the morning yoga routine for 15 minutes. Stand with your feet hip-width apart. Spread your toes wide and, with your hands on your hips, inhale and place the sole of your right foot on your left calf or thigh. As you exhale, raise your arms straight to the sky. Hold your breath for five seconds. Exhale as soon as you return to the starting position. Then switch legs and hold for another five breaths.

Warrior Pose I

Let's also start in head down dog pose. Step your right foot forward between your hands, turning your left foot so that your heel is perpendicular to your body. Shift the load to your legs as you lift your torso. Now raise your arms to the sky directly above you, and press your palms together. Rotate your shoulder blades down towards your hips as you look up at your arms. Hold your breath for five seconds. Return to the starting position and start with your left foot stepping forward. On this side, also hold your breath for five seconds.

And finally, a two-minute meditation

• Lie on your back to relax in Corpse Pose. Place your arms along your body at a 45-degree angle, with your palms facing up. Relax your shoulders, starting from the neck below your ears.
• Close your eyes if this is comfortable for you. Pay your attention to the lower part of your legs and, slowly moving your inner gaze upward, scan your entire body up to your head. Notice all physical sensations.
• Remind yourself of your intention and continue to focus on it, allowing your thoughts to come and go without interacting with them or showing your concern for them. Let your breathing be natural. After two minutes, slowly, using your hands, rise up. Now you are ready for the day ahead.

The benefits of regular home yoga practice

Yoga workouts benefit your mental and physical well-being in a variety of ways. When it comes to your physical health, numerous studies have shown that simple yoga exercises can improve cardiovascular health, prevent metabolic syndrome, and lower blood pressure. Also . But the benefits you get from these activities are not only external.

Regular practice of this exercise system can help reduce anxiety, combat depression, promote improved sleep and overall quality of life.

Yoga for 15 minutes in the morning is available to beginners and think for yourself - the only thing that separates you from the benefits of yoga is the desire to benefit your body and mental health. And if you are asked whether it is possible to do yoga seriously for just fifteen minutes a day, then I am sure you will answer that it is not only possible, but even necessary. And it will only take a little time from starting to do yoga for 15 minutes in the morning, and you will notice positive changes.

Practice Yoga for beginners at home begins with taking a seminar or attending regular classes in the studio. Meditation and yoga should become your daily independent practices, only then can you say that you really practice the following: Kriya (Kriya), Hatha, Kundalini, Mantra etc.

Many people attend classes a couple of times a week, but are unable to organize classes on their own. You may have learned a lot of exercises in classes or seminars: Pranayama breathing technique; Asanas; Mantras; Mudras for health; meditation. At first, you may think that this is too much technique to remember. However, with daily practice everything will become easy.

Yoga for beginners at home: exercises

Why start at home for beginners? Try to start practicing at least a few simple techniques. Everything needs structure and consistency, especially in practice. Incorporate exercise into your schedule, and then it will be much easier for you to get into the habit of practicing regularly. For example, every morning you take a shower and have breakfast, this is a habit. You don’t think every time whether I should take a shower or not, do you? Should I have breakfast or not? You do it automatically.

There are many good and bad habits. Perhaps you have some negative habits that you need to get rid of, for example, poor nutrition, or perhaps you are not good with time and are constantly late.

Free yourself from bad habits and develop as many good habits as possible. One of the great habits you can develop is to practice yoga, meditation and mantras every morning and every evening.

What you need for classes

The most important thing you need for classes is your serious attitude and desire, everything else is secondary. Some people think that for classes they need to buy a beautiful rug or sew special clothes. As a rule, those who start classes with nice clothes or a comfortable mat quickly give up the practice.

If you decide to learn a foreign language, such as English or Chinese, you are well aware that it will take time, the learning process will require discipline and perseverance from you. No serious knowledge or science comes easy. Why do people naively assume that yoga and meditation are something easy and effortless?

So, friends, treat your studies as a great and ancient science, which is quite possible to comprehend, but only if you are prepared to be good students, with a high level of concentration and discipline.

Class room

The yoga room should set you up for harmony. Some of you live in a small apartment, and others in a large country house. It doesn’t matter what kind of house or apartment you live in, it is important to create a cozy atmosphere in the space where you will practice mantras and meditation.

Naturally, you will need a little more space to practice physical exercises such as: Asanas; Surya Namaskar. Let's look at what the premises should be like for practices such as Pranayama breathing technique; Breathing techniques require clean air, a well-ventilated area and, if possible, an air purifier and humidifier. Of course, it’s good for breathing exercises if you live outside the city or near a park.

Now let's look at the features of the room for such techniques as: Bija Mantra; Mantra yoga; meditation and mindfulness; mantra om; health mantras. All of the above practices require a fairly small amount of space, but in this case it is important to make a small home altar, on which to put an image of those spiritual teachers who are personally significant to you. Photographs and pictures of teachers will help set you up for deeper meditation and mantra practices.

Greeting before yoga class: Prayer and Mantra

In some destinations and schools, much attention is paid to traditional greeting words in the ancient language of Sanskrit. The word such as Namaste, which means greetings to you and God who is in your spiritual heart. Sometimes when practitioners of yoga and meditation meet each other, they pronounce the greatest manta Om. By saying the Om mantra when you meet, you remind each other that God is present in every moment of your life.

In the Kundalini Yoga tradition they say: Sat Nam, which is also a reminder that God is present in the hearts of all people. In the Himalayan Siddha tradition (Pilot Babaji) they use the traditional Himalayan greeting: Om Namo Narayana, which means blessing and good wishes for the person you are greeting.

In the Kriya tradition (Kriya) Yoga usually based on how people greet each other in a given country. In the Russian-speaking environment, it is customary to greet: hello, good afternoon, greetings, etc. The essence of practice and meditation is: stopping the flow of thoughts; harmonization of relations; healing from stress; success and prosperity; human chakras and their opening.

If some special greetings can help you better tune in to the practices, then you can use them. The simplest and most wonderful thing is to pronounce the greatest Mantra Om when meeting other practitioners.

A set of exercises for classes

Yoga for beginners at home ten exercises, this is how some formulate their desire to create an effective set of exercises and meditations for independent practice. In fact, this is a good and correct approach.

There are a huge number of techniques and techniques in it, it is completely pointless and impossible to try to start practicing a thousand exercises at once, you simply do not have enough time for this. The best thing is to choose a dozen exercises and actually start practicing them regularly on a daily basis.

How to choose these ten exercises? The best thing to do is to ask a similar question to the teacher you are studying with. At the same time, I can advise you that among these ten exercises there should be techniques from different sections of yoga such as: ; ; ; ; Pranayama. Your practice will be harmonious if the complex that you begin to practice includes: Asanas; Pranayama breathing technique; meditation for beginners; mantra om.

Yoga at home for beginners: video

Nowadays there is a huge amount of materials on the Internet: training videos; video lessons; video seminars. Obviously, it is important to expand your understanding and knowledge of yoga and meditation by watching videos of different teachers and meditation masters.

Videos cannot replace direct training under the guidance of a teacher, but video materials can help you expand your horizons, learn about numerous instructions on yoga and meditation, see spiritual teachers, and learn a lot of important and useful things from their video lectures. By watching regularly, you will be able to better understand which seminar you should take part in.

Morning yoga for beginners

It is best to practice yoga and meditation every morning, immediately after your shower. It is better to have breakfast after practice. Even if your breakfast is quite light, it can still interfere with quality exercise practice. Asanas; Hatha Yoga; Pranayama breathing technique; as well as others physical exercises should be practiced on an empty stomach.

By practicing in the morning, you fill yourself with positive and active energy for the whole day, then you can be more efficient and accurate in making decisions. It is important to understand how much time you can devote before your morning workout, and based on this, choose a set of exercises. Anyone, even a very busy person, can devote twenty or thirty minutes to yoga and meditation, especially since it will increase your social productivity and improve your health.

Evening yoga for beginners

Yoga before bed for beginners, is also a common question. Everything we said about morning yoga can also be applied to evening classes. However, you should not do active practices, otherwise it will be difficult to fall asleep, so the best thing is meditation and light Pranayama breathing techniques. It is extremely important to devote half an hour before bed to Mantras and breathing exercises, this will allow you to relax well, fall asleep easily and rest deeply in your sleep.

Yoga steps

Yoga steps this is one of the most important questions. There are many levels and steps. At the first level, you begin to practice techniques with the help of your physical body, and at a higher level, your physical body may not participate at all, you begin to practice solely with the help of the power and potentials of your consciousness, using concentration and visualization. The basic level of yoga practice includes: Hatha; Kriya Hatha; Kundalini; Pranayama.

At a more advanced level, practice is carried out through the work of the mind, concentration and visualization, among these Yoga techniques include: Kriya (Kriya); Himalayan; Atma Kriya; Kriya Yoga Saraswati; Sahaja; Imram Kriya; Kriya Sadhguru.

Yoga for beginners for pregnant women

Pregnant women can practice meditation, which is very beneficial for the baby. Asanas; Pranayama breathing technique; Bandha locks (muscle clamps) are techniques that are strictly prohibited during pregnancy. Unfortunately, there are video photos on the Internet that effectively show pregnant women practicing Asanas, naturally it is harmful and dangerous.

Meditation is something that is useful in any situation, at any stage of pregnancy and during menstruation. Meditation will allow you to relax, harmonize your emotional states, you will increase your energy level, and this is useful for pregnant women at any month. I wish all beginners successful practices, improved health and divine experience.

Useful articles:

Exercise after waking up should be done with caution. The body, which until recently was at rest and basking in bed, is not ready for complex training and increased loads. Small loads aimed at awakening, stretching and warming up the muscles are useful.

Morning exercises should be introduced into the daily routine, if only because:

• thanks to them, all body systems begin to work harmoniously, helping to cleanse the body of harmful substances;
• they heal the body and spirit;
• a feeling of cheerfulness appears, thanks to which the mind becomes clear and sharp;
• they promote awakening and fill you with energy for the day;
• they develop self-discipline in a person, teach them to streamline life processes;
• thanks to them, slimness and relief of the body appear;
• stretching improves.

You can do yoga at home, using an ordinary mat, or in fitness centers. Home morning workouts are available to those who already know the correct technique for performing asanas. Others can train with a trainer. In this case, there is an additional advantage: in sports centers at this time of day there are few visitors, the air in the room is cleaner and fresher. The energy that fills our body when we exercise in the morning is pure. Even a beginner will feel the difference between regular awakening and awakening with yoga.

Morning yoga is not just a set of exercises for tightening your figure. This is an Eastern philosophy, also aimed at improving the human spirit. But from the point of view of losing weight, exercise in the morning is most effective, because it forces the metabolism to work, burning excess calories and fat reserves.

A person who regularly practices this technique in the morning for several months regulates his sleep and wakefulness patterns. Experiencing a lot of stress during the day, many have difficulty falling asleep in the evening, and wake up with a headache and in a bad mood. Yoga helps you develop the habit of waking up early. And those who have it feel pleasantly tired in the evening and fall asleep easily.

Yoga in the morning helps a person learn to relax and meditate. Many people complain that their thoughts are completely disorganized in the morning. They are trying to get ready for the day at a frantic pace. This makes them restless and nervous. And those who set aside up to half an hour in the morning for relaxation then feel calm, their thoughts are ordered and systematized.

When the day begins with the feeling that one thing has already been done and one victory has been won, the rest seems simple and easily accomplished. If your spirit is charged with positive energy, the training was not in vain.

The set of exercises that should be performed depends on what time the rise occurs. The right complex will allow you to make maximum use of the clean energy generated early in the morning.

According to Ayurveda, the day is divided into three cycles:

1. Vata - from 2 to 6 am;
2. kapha - from 6 to 10 am;
3. pitta - from 13 to 14 pm.

After this, cycles of four hours are repeated. Ayurveda recommends focusing on these cycles when planning your entire day and activities, including yoga. Then you can achieve the best results in everything.

During the first cycle, it is useful to meditate and engage in spiritual practices. If you try to start meditation in the second cycle, you may end up with drowsiness and absent-mindedness instead of a boost of energy. Meditations during the third cycle are impossible because this is the most active phase of life during the day and it is extremely difficult for people to remain in a relaxed state.

Movement practices should be performed during kapha. This is the time when most of us hear the alarm and wake up. All systems of the body are awakened. It is good to perform asanas at this time.

Asanas for morning workouts

The advantage of those who are already familiar with the yoga technique is that they can practice at home and perform morning exercises without getting out of bed. This makes it possible to work the muscles, preparing them for the upcoming loads.

The list of available asanas is quite wide. They suggest that, along with exhalation, the body should return to its original position.

1. You need to remain on your back with your arms extended on both sides of your body. First you need to take a deep breath, and then put your hands on the back of your head, pulling your legs bent at the knees towards you.
2. Remaining lying on your back, you need to bend your arms at the elbows and press them to your body. As you inhale, you should bend your chest, leaning on your elbows, and push your shoulder blades slightly upward.
3. Extend your arms so that they are above your head. As you inhale, stretch your arms and legs in opposite directions, stretching your body. To complicate the exercise, you can simultaneously pull your arm and leg, located diagonally to each other.
4. Lying on your back, you need to pull your legs bent at the knees towards you. Grab your shins with your hands and pull them towards you so that your thighs are pressed to your stomach.
5. The last one on the list of asanas is definitely shavasana, which helps you relax properly. Sometimes, for variety, it can be replaced with child's pose. The person sits on his knees, lowers his upper torso and arms, and rests his stomach on his hips.

There are exercises that should be performed after getting out of bed and moving to a special yoga mat. The atmosphere in the room should be appropriate: natural or dim light, no extraneous minds or sounds.

Asanas to perform on the mat:

1. "Cat". The person kneels, placing his palms on the floor, and raises his back as he inhales. Then he raises his head and looks up, and as he exhales, he rounds his spine, pressing his chin to his chest.
2. "Butterfly". In the starting position, the person sits on the floor, pulling his feet towards the groin area. The soles of the feet close together. Gradually the knees spread in opposite directions, like the wings of a butterfly. The same can be done while lying on the mat. This will promote greater stretching of all muscles.
3. Traction. Sitting on the floor, stretch your legs in front of you. As you inhale, stretch your spine upward as much as possible, lifting your arms off the floor. As you exhale, bend slightly towards your knees. Due to this, the load is transferred to the area of ​​the popliteal ligaments, stretching them.

The number of exercises performed depends on the time a person allocates for morning yoga. If he has no more than 15-20 minutes at his disposal, he will limit himself to two or three asanas. If it is possible to conduct a full hour-long training session, you can supplement the proposed list with other items.

Morning yoga should be accompanied by drinking clean drinking water. Then the body will be saturated with moisture and with it new energy. Due to the liquid, the whole body is revitalized.

How to Wake Up Fast Using Yoga

To make waking up easy and soft, set your alarm clock for a time when the sun has not yet risen. Getting out of bed, drink a glass of water, wash your face or take a shower - cleanse your body.

Then you can move on to asanas, pranayamas and meditative practices. If you perform them early in the morning, before 6 am, they will give the best effect. The air at this time is as fresh as possible, and a person’s mental field is least filled with thoughts and attitudes.

Before meditating and performing pranayama, you need to perform the sun salutation exercise three times. After it - breathing exercises, the purpose of which is to awaken the body and mind from sleep and fill the person with vitality. They allow you to warm the body, start digestion processes and stimulate the removal of toxins.

Pranayama is performed with a straight spine: in this position the energy flow will flow correctly through the body. Only after this can you begin the asanas described above.

The exercises are performed calmly, relaxed and slowly. You cannot make sudden movements.

Exercises in the morning are the best solution for those who want to not only spend, but also start the day correctly and profitably. This exercise will fill you with energy, strength, tone your body and help you feel happy all day long. And you can even do it.