Do you want to improve your morning habits?
Why not try yoga before you start your day? Yoga can not only improve your flexibility and increase your strength, it can also increase your energy levels, reduce stress and anxiety and help you manage your weight.
Whether you practice beginner or advanced yoga, you can benefit from every level. Below we have created beginner, intermediate and advanced routines to start your day.
Beginners course
Try it if you are new to yoga or are looking for a gentle routine.
Hold each of the 5 positions for 60 seconds before moving on to the next one. 5 minutes and you're done!
Child pose
Use this posture to stretch your lower back and hips more directly.
Muscle work:
buttocks
inner bone
low back
do it:
Lie on your back on the mat.
Bend your knees and bring it to your stomach, grabbing the outside of your feet. Bend your heels and ankles.
Inhale here, focusing on keeping your ankles just above your knees while pressing your hands with your feet.
Happy child
Stretch your lower back and hips more
Use this location directly.
Muscle work:
buttocks
inner bone
low back
do it:
Lie on your back on the mat.
Bend your knees and bring it to your stomach, grabbing the outside of your feet. Bend your heels and ankles.
Inhale here, focusing on keeping your ankles just above your knees while pressing your hands with your feet.
Cat cow
Start warming up your body with a Cat-Cow, which stretches your spine, engages your core and opens your chest.
Muscle work:
erector spinae
serratus anterior
Abs
do it:
Go hands-four-feet on the mat with your hands under your shoulders and your knees under your hips.
Pull your abs together, exhale and push your spine up toward the ceiling.
Drop your head to your chest. Hold here for 10 seconds.
Inhale, lower your spine and lower your stomach to the ground while lifting your head and falling back. Hold here for 10 seconds.
Cobra
Cobra posture not only stretches your shoulders, chest and abs, it also strengthens your arms and glutes.
Muscle work:
latitude
triceps
Abs
gluteus maximus
dyspiere
do it:
Lie on the mat with your legs shoulder-width apart and the soles of your feet on the mat.
Place your hands under your shoulders and insert your elbows into your body.
Inhale and begin to straighten your arms and press your toes.
Lift your chest off the floor and push your shoulders back.
Once your pelvis loses contact with the ground, stop straightening your arms - inhale and exhale here for up to 30 seconds.
Chair
Strengthen your legs, back and shoulders with chair position. This move will also challenge your balance.
Muscle work:
Abs
erector spinae
quadrilateral
dyspiere
gluteus medius
deltoid
triceps
do it:
Stand with your feet together and breathe in, stretching your arms directly above you.
Exhale and start sitting back on your hips, bending your knees. Stop when your thighs are parallel to the ground.
Roll your shoulders down and back and push your tailbone to the ground. Breathe here.
