This small warm-up will warm up the muscles that are stiff and stiff after sleep, and will help you wake up and feel invigorated.
How to do the workout
Do the following exercises one after another:
- Incline.
- Changing dog poses.
- Plank with shoulder blades and locust pose.
- U-turns lying on your stomach.
- Child’s pose.
Perform the exercises in a row for the number of times indicated in the description below. Do it smoothly, watch your breathing.
How to do the exercises
Incline
Place your feet together, straighten your back and bend forward. Place your forearms over your head and rock from side to side. If there is a strong pull under your knees, bend them slightly.
Place your fingers or palms on the floor. Leaning on them, with an inhalation, slightly raise your body and straighten your back from your tailbone to your neck. Then, exhaling, lower yourself down again, trying to deepen the slope.
Repeat lifting and lowering three times. Move smoothly, without jerking. Feel the muscles on the back of your thigh stretch.
Changing dog poses
Without straightening up from the tilt, walk your palms along the floor until you lie down, and then move your pelvis up and straighten your arms and legs. Your body should resemble an inverted V. This creates a downward-facing dog position.
If you feel tightness under your knees, bend them slightly. Straighten your back from your tailbone to your neck, pull your chest toward the floor, and leave your lower back flat.
If your heels are not flat on the floor, lower them one at a time several times to better stretch your calf muscles.
Then exhale, lower your pelvis and hips to the floor and lift your chest up. This is the upward facing dog pose.
Bend your elbows and rest your palms on the floor. Try to bend your thoracic spine, lower your shoulders and move them back. If you feel discomfort in your lower back, bend your arms further and move your palms further forward.
Spend three breathing cycles in this position – inhalation and exhalation, and then return to downward-facing dog. Again, lower your heels to the floor one at a time, pull your chest toward your hips, feel the stretch in your hamstrings, and then repeat in upward-facing dog.
Make three changes of poses in total and remain lying on the floor for the last “upward-facing dog.” Place your hands next to your shoulders, turn your toes under and go into plank position.
Plank and Locust Pose
Tighten your abs and buttocks to prevent your lower back from sagging down.
Move your shoulder blades out to the sides to move your chest a little further from the floor and return to a regular plank position. Repeat three times. Then smoothly lower yourself to the floor, straighten your arms along your body and lift your body and legs up as high as possible. Don’t lift your head up – look at the floor in front of you.
Spend three breathing cycles in the pose, lower your chest and legs to the floor and go into plank. Repeat this series three times. For the last one, stay on your stomach.
U-turns lying on your stomach
Extend your right arm to the side, palm down. Bend your left knee, turn onto your right side and place your left foot behind your body. Feel the stretch in your right shoulder and pectoral muscle.
Then return to the starting position lying on your stomach and do the same on the other side. Do three reps of each.
Child’s pose
Sit on your heels, lean forward and lie with your stomach on your knees. Stretch your arms on the floor above your head, relax your neck. Spend 3-5 breathing cycles in this pose, relaxing and monitoring your breathing.
Write in the comments if you liked the workout. Added vigor to your morning?
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