Yoga Exercises Every Morning: 15 Minutes - And You Are In Balance

By Author: Harry Watson
Total Articles: 2
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People become interested in yoga for a variety of reasons. Some have acquaintances who can easily throw their legs behind their ears, others have read or heard somewhere about the benefits of yoga for health and body shape. In any case, we will satisfy your interest and tell you about the most popular types of yoga that are suitable for beginners. 15 minutes, but every morning! The first serious results - flexibility, lightness of the body, balance of mind and joy, I felt already during the first two months of classes.
You will soon find a complete description of the technique for performing these exercises And here I will tell you how to make the whole body work in the exercise. The main thing I am focusing on is: in each pose, try to stretch your body so that clamps do not form anywhere. Then the energy will flow through him freely and joyfully. Exercise for 1 to 3 minutes, trying to even out your breathing and calm yourself.
Tadasana. Mountain Pose
Feet together, arms along the body. The feet are rooted in the ground. You can bend your knees so that the body feels solid, without tense areas.
The abdomen ...
... "rests" on the feet - take the weight of the abdomen into the feet. Turn the tailbone down, pull the crown up to straighten and stretch the spine. Relax your shoulders. Close your eyes and line your body along a vertical line: body weight is located in the centers of the feet, exactly above them - the center of the pelvis, the center of the chest and the crown. Check yourself in the mirror.

Vrikshasana. Tree pose.
Raise your toes so that your feet become taut and the arches of your feet rise. Straighten and tighten your knees. The tailbone is down, the crown is up. The abdomen, the solar plexus area, the crown - pull everything up ... Stretch your arms up (parallel, or joined by your palms - as it seems to you correct), stretch all the joints. This will involve your entire body in the exercise. You will be able to feel it in its entirety.

Uthitta Trikonasana. Pose of a triangle.
Feet - to the sides at a comfortable width. Bending down, try to lengthen the side that you are squeezing. To "turn on" the whole body, push the floor with your feet, stretch the body crosswise: coccyx - down, crown - up, arms - in different directions. A glance at the top palm will complete the energetic picture of this figure.

Virabhadrasana II. Hero pose.
With your feet wide apart, pull one knee forward, bending it, and the other back, not bending it. To make the whole body work, push the floor with your feet and again stretch the body crosswise. Look towards the front arm and leg. Do not go low in this position until you have learned how to align your lower back!

Uthitta Parsvakonasana. Pose Of A Triangle With An Extended Side.
From the previous pose: just lower the body to the front knee, leaning against it with your elbow. You can put your hand on the floor or on a block. Be sure to align your body with the line of the side you are pulling. If you go down to the right knee, then you need to build a straight line along the left leg, left side and arm. To make the whole body work, we perform the same manipulations: we "revive" the feet by pressing them to the floor and pushing the floor; turn the tailbone down (difficult, but this is the main element of the exercise). And again, the cruciform extension: the tailbone - down, the crown - up, the shoulders - to unfold. Look at the palm of an outstretched hand.

Parshvottanasana. Extended Side Pose.
It stretches and warms up the legs very well! Even on a cold floor, your feet will get warm in a minute! In this position, put the pelvis straight, without twisting, so that the tilt is straight forward. Turn both feet forward. A common mistake: When things get tough, many people bend their knees and twist their pelvis. So they can withstand at least a little, but the whole point of the exercise is lost :) It is better to put a chair in front of you and lean your hands on it, but keep your pelvis level! Once in a pose, calm down, lean on both feet evenly so that both feet are active, and again stretch the torso crosswise. Be careful not to pinch your neck.

Parivritta Trikonasana.
This is a continuation of the previous pose. You need to calm down, stretch the spine parallel to the floor and unfold the body, as in the picture. To make the pose "working", the energy ran throughout the body, equalize the tension in the feet, stretch both (!) Sides, trying not to compress anything in the body. And as always, pull the body crosswise :)

Prasarita Padottanasana.
Stretching with legs wide apart. Place your feet at a distance equal to the length of your legs. Turn the tips of your feet slightly inward. Stretching your back, lower it straight, bending at the hip joints. The palms are on the floor, directly under the shoulders. And we do the same: we push the floor with our feet, pull the tailbone from the top of the head, aligning the spine, stretch the neck (with the chin toward the chest, we try to spread our shoulders wider. The smoother your back, the faster blood circulation and energy flow will be restored in it.

Halasana. Plow pose.
Lying on your back, move your hands over the sides behind your head. Do a few rolls on your back and place your legs behind your head, placing your feet in your palms. Connect your heels. Pull your round back to one side and your heels and pelvis the other. To make the whole body work, you need to create equal tension in it: arms, legs, back are stretched equally. This can be tricky in the morning, especially if you sleep on your side or on a soft bed. Stiff muscles will ache in the morning. If your feet do not reach the floor, place a chair behind you and lower your feet onto the chair.

Salamba Sarvangasana. Stand On The Shoulder Blades.
I must say right away: the pose is extremely useful, but for many it is dangerous. If you are diligent, you can damage your neck and repair it for several months. In Iyengar yoga, in order not to create pressure on the neck, a pair of folded blankets are placed under the back and neck. In this position, first of all, calm down. When you succeed, go over the body and try to stretch all the joints so that there are no clamps and obstacles for the free flow of blood, and therefore energy.