Doing yoga in the morning charges the whole day, and the morning is the beginning of the day. What do we need to do to charge the electricity all day? Morning yoga is a kind of exercise that makes you open your heart. Let's take a look at morning yoga to recharge the whole day and yours.
Charging yoga for a whole day in the morning 1 action 1: preparation (abdominal breathing meditation)
Sit cross-legged, put your hands on your chest, relax your shoulders and concentrate on breathing. Inhale slowly, exhale gently and spit out all the polluted air in your body. After several breaths, open your arms slightly and close your forearms at right angles to your upper arms. The palm is naturally bent, and the thumb and forefinger are O-shaped, which is used for meditation.
Function: Even breathing can massage the five internal organs in the abdominal cavity, help to calm the nerves, wash the confused mind, integrate the mind, spirit and spirit, and enhance the energy of the body. Meditation can also make your thinking clearer and your mind more flexible.
Note: Keeping your back straight during meditation can make your breathing smoother. Take a deep breath, breathe slowly and keep your whole body relaxed.
Action 2: Stretching action
Sit cross-legged, with your arms as close as possible to your ears, held high above your head, your hands crossed, and your palms facing the sky. Imagine yourself as a lotus flower in the morning, swaying gently with the breeze. Inhale, bend your body to the left, and feel the muscles stretching from your arms to the right side of your waist. Exhale and return to the sitting position. On the next breath, stretch your right side.
Function: This action can beautify the lines of back, waist and arms, and make the body wake up slowly.
Action 3: Torsion action
Sitting cross-legged, the left arm is naturally perpendicular to the side of the body, exhaling, taking the waist as the axis, driving the body to turn left slowly, and supporting the ground with the left hand. Hold your posture for a few seconds, inhale and recover. Then repeat this action on the other side.
Function: This action can massage the spine and beautify the lines of the waist and neck.
Precautions: breathe well, relax facial muscles, and don't focus on the support arm when turning around.
Action 4: Bend over.
Stand up straight, legs together, palms down, arms raised horizontally, and take a deep breath. When exhaling, press down with your waist as pomelo, make your legs at a 90-degree angle, stay for a few seconds, then inhale slowly and lift your body back to its original position.
Function: This action can exercise the muscles of the waist and abdomen and beautify the lower abdomen, arms and arm lines.
Note: When bending, try to keep your back straight, and your back, neck and head are in a straight line. Don't bend your legs, try to make your back and legs at right angles.
Action 5: lateral twisting action
Sit up straight, your feet are naturally straight and form a 90-degree angle with your upper body. Bend your left leg and put it on the outside of your right hip, with your right leg boasting on your left leg and your right ankle pressing on the front of your left leg. Press your right elbow against your right knee, exhale and turn your body to the left with your waist as the axis. Keep your back in a straight line with your neck. Hold the ground with your left hand, keep your posture, breathe freely and slowly, inhale and recover your body.
Function: This action can massage our cervical vertebrae, spine and internal organs and help clean up the polluted air in our bodies.
Note: when exhaling, consciously increase the range of twisting, but don't cause body shaking.
Action 6: Bend forward and stretch back.
Sit up straight, straighten your back naturally, straighten your feet forward together at right angles to your upper body, bend your right leg, and close your right foot at the groin of your left leg. Slowly pull the body closer to the straight left leg, touch the left leg with both hands as much as possible, and look straight ahead. Breathe naturally, hold your posture for a few seconds, then inhale, slowly reset your body, and repeat your left and right legs several times.
Function: This action can beautify the muscles of the back, waist and legs.
Note: If you can't touch your toes, you can hold a belt with both hands, put the belt on your feet, and tighten the belt with both hands to drive your body forward.
Action 7: Support action
Body prone, hands flat on both sides of shoulders, legs naturally straight. Lift your right foot, put your left toe on the ground, put your right leg on your left leg, inhale, and press your hands down to support your body. Lean your head back as far as possible and feel the muscles in the front of your neck and abdomen being stretched. Keep your posture, exhale and recover. Repeat this action on the other side.
Function: This action can exercise the muscles of the waist and abdomen, shape a flat abdomen and beautify the neck line.
Note: This is a strength action. If your body is shaking, stop moving immediately to avoid injury.
Action 8: Balance Action
Stand up straight, arms close to ears, straight, hands crossed, and slowly lift your left foot against your right leg. Keep your balance, breathe freely and slowly, and feel a rope constantly pulling you up.
Function: beautify the lines on both sides of the arm and the whole body, and reduce the fat inside the arm.
Note: If you can't lift your legs very high, lift them to the position where you can. When you move, you can stare at the still life, which helps to keep balance.
Action 9: Meditate.
Sit on your feet, open your arms horizontally, hold your neck with your hands, and your head will naturally droop backwards, and your back will be C-shaped. I feel that my back muscles are squeezing and stretching.
Function: Tighten the muscles of the waist and arms and relax the nerves in the head.
Precautions: Hold your chest out, open your arms to both sides completely, and keep your mind free from distractions.
Action 10: Support action
Lie prone, put your hands flat on both sides of your shoulders, straighten your feet naturally together, inhale, bend your knees, lift your calves at right angles to your thighs, and hold your upper body with your hands, chest up and head up. I feel that the abdominal muscles are slowly stretching and the hip muscles are tightening. Hold the posture for a few seconds, exhale, slowly lower the calf and upper body and return to the original position.
Function: This action can exercise abdominal muscles, stretch the front of thighs, and achieve the effect of beautifying legs.
Precautions: relax your face and shoulders, keep your upper body straight, stretch your neck as far as possible, and breathe evenly and slowly.
Early morning yoga is a good way to recharge the whole day.
Morning yoga steps 1:
Stand with your toes together and your hands straight at your sides. Tighten the navel, tighten the anus. Focus on your fingertips and relax.
While inhaling, straighten your hands to the ceiling and merge your fingertips. Look at the ceiling with your navel down.
While exhaling, bend forward, put your hands on the outside of your feet and contract your navel. If you find it difficult to bend forward, you can bend your knees slightly.
While inhaling, put your left foot back and stress your toes. Shrink your navel, exhale, raise your head, lower your hips, and then take five deep breaths.
The second step of morning yoga:
Land on your left knee, inhale, stand, straighten your hands, and look at the ceiling. Then while exhaling, contract your navel, put your hips close to your right heel, and take five deep breaths.
While exhaling, hold your hands on the ground, and at the same time retreat your right foot and get close to your left foot. Straighten your legs, inhale, exhale, lift your hips, contract your navel, and take a mountain shape, then take five deep breaths. The key is to keep your feet on the ground.
While inhaling, insert your left foot between your hands, bend your knees and press the tip of your right foot. Then exhale, contract your navel, raise your head, hold your chest out, and take deep breaths five times.
Good method of yoga fitness in the morning
The third step of morning yoga:
Land on your right knee, inhale, stand up, put your hands together on your head and look at the ceiling. Then while exhaling, contract your navel, put your hips close to your left heel, and take five deep breaths.
While exhaling, hold your hands on the ground, return your left foot and put your legs together. Inhale, exhale, lift your hips to the ceiling, make your feet touch the ground, and take a mountain shape, then take a deep breath for five times.
The fourth step of morning yoga:
Knees on the ground, hands behind your back, fingertips pointing behind your back. While inhaling, tighten and lift your hips with your chest facing the ceiling. Then when you exhale, put your head behind your back and take five deep breaths.
While inhaling, return your hands to the front, lift your hips and land on all fours. Then while exhaling, contract your navel and straighten your back muscles.
After inhaling, exhale and lift your hips to the ceiling to make your body mountain-shaped. Take five deep breaths.
The fifth step of morning yoga:
Stand up after exhaling, put your legs together and bend forward. Then when inhaling, put your hand on your calf. Raise your head and straighten your back muscles.
While exhaling, support your hands on the outside of your feet, relax your knees and bend forward. Shrink the navel at this time.
Inhale and stand up straight. Raise your hands and close them to the ceiling, and look at your fingertips.
Exhale and put your hands back to your sides. The operation is over.
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