Yoga is ideal to start the day. Why? Because you stretch your entire body and help improve posture and perform better throughout the day. In our article today we present you a 10-minute Yoga routine to do when you wake up and be in optimal condition to start your daily activity.
10 minute Yoga routine to do upon waking
Getting out of bed can be a challenge some mornings. Waking up and thinking about what is coming our way with work or studies can be a drama. Fortunately, there is a way to combat that laziness that we feel as soon as we open our eyes. The first thing is to have adequate and sufficient rest, as well as to eat a balanced diet, since some foods rich in carbohydrates make us feel heavy and rest badly. But yoga comes to the rescue. Not only because you practice stretching, which is very important to improve posture and avoid, for example, back pain, but also because a well-done routine helps us breathe properly, release tension, meditate a little, and ward off stress and anxiety.
In addition, yoga is good for maintaining or stylizing your figure, gaining strength, and improving energy levels. Follow our 10 minute yoga routine recommendation to do upon waking and get your mornings back on track.
Child’s posture
It is not only an ideal position to start your mornings, but also to start in the world of yoga if you are a beginner. The child’s pose helps you connect with your breathing and loosen your lower back and hips. This posture involves, in addition to the hips and lower back, the lats. How to do it? Get on the mat on all fours. Spread your knees and bring your feet together so that your big toes collide. Drop your abdomen between your knees and your forehead touching the ground (if possible) Extend your arms above your head, palms flat on the ground. Take a deep breath.
The cat
The cat is another ideal position to start the morning. Following the line of the child’s position, the cat starts from the 4-legged position, with the hands aligned below the shoulders and the knees at the height of the hips. Contract your abdomen and inhale and exhale, pushing your spine towards the ceiling as much as possible. The head should be relaxed, towards the chest. As you inhale, the spine should return to its original position, as you raise your head and throw it back slightly. Each rep should take 10 seconds. The muscles that you work are those of the back, as well as the abdominals.
The bridge
Yes, the traditional bridge that you practice in the gym is also one of the yoga postures most used by all followers of this discipline. Lie on your back, knees bent and the soles of your feet very well supported on the floor. Relax your arms on both sides of your body and raise your pelvis. Inhale and exhale and go up and down. With this exercise you will work the hamstrings, the glutes and, of course, the abdomen.
The chair
The chair is a beginner pose that involves the abs, hamstrings, glutes, triceps, delts, and the erector spinae. It is a kind of squat but more complex, so by practicing it, you will also strengthen your legs. Stand with your feet together and inhale; As you do so, extend your arms over your head and exhale by sitting back on your hips and bending your knees. Lower yourself until your thighs are parallel to the ground.
Downward facing dog
Downward Facing Dog is an intermediate posture in our 10-minute wake-up yoga routine . It is one of the best known routines that allows you to stretch your shoulders, hamstrings, calves and at the same time, strengthens your arms and legs. In addition, with it you work the abdomen, quadriceps and deltoids . Its execution is somewhat complicated; Get on all fours on the mat with your hands flat on the floor, below your shoulders and your knees at the height of your hips. Exhale and straighten your knees lifting you off the ground, to achieve this, push your heels and lift your tailbone. Bring your arms above your head, which you must drop into your arms. Inhale and exhale in this pose, so that your feet come into contact with the ground.
The warrior I
Complete this mini routine with one of the most traditional yoga poses: Warrior I. Help strengthen the legs and open the hips and chest with Warrior I; In addition, it works the abdominals and the hamstrings. How to do it? Stand with your feet together and your arms on either side of your body. Lunge forward with your left foot, keeping your right leg straight and turning your right foot at a 45-degree angle. Bring your arms over your head and raise your head to look down at your palms.
