Morning is different. Woman’s Day will tell you how to make him cheerful!
And again, let’s turn to yoga. There is a stunning invigorating set of asanas called Salutation to the Sun, or Surya Namaskar. However, not every exercise in the generally accepted version is correct and beneficial for health, so I want to offer a slightly modified version available to a person with any physique, level of flexibility and strength. You only need a rug or any non-slip surface and 15-20 minutes of free time. Exercises must be synchronized with breathing and do one asana for one inhalation or exhalation. You can start with 12 times, increasing the number of circles as you master.
1. Starting position – feet are hip-width apart for women or shoulders for men, hands in namaste in front of the chest, coccyx tucked in, back straight. With an inhalation, we stretch our arms up.
2. On exhalation, bend forward, rolling in the hip joints, while bending the knees until the stomach lies on the thighs. We lower our hands in front of us to the floor.
3. Inhale. We lower the pelvis until the body is parallel to the floor, pull the crown forward, along the spine. We leave our hands on the floor.
4. On the exhale, transferring the weight of the body to the hands, take back the right leg, then the left (or vice versa, in the first circle, the order does not matter), push the pelvis up, forming the position of the dog head down. Here we should dwell in more detail. In this position, the legs do not have to be straight, it is much more important that the back is straight. In this case, there should be no bending forward, chest to legs, etc., it is more correct to stretch your stomach to the hips. If there are problems in the thoracic spine (uncomfortable, painful sensations), we spread our legs wider than the shoulders, this will relieve the load. With your hands, you seem to push off the floor.
If this position is inaccessible or uncomfortable, or causes back pain, do the top plank. Pulling your legs back, we squeeze the tailbone, leaving the weight of the body in the hands, you can even slightly round the back. It is imperative to tighten the tailbone so that there is no deflection in the lower back and unnecessary stress on it, and also so that the abdominal muscles are involved in the work.
5. Inhale. We lower our legs to our knees, forming the initial position of the cat’s pose without deflection in the lumbar region. In the cat pose, the knees are under the hips, the hands are under the shoulders. In this case, we distribute the load over the entire palm, removing it from the wrist joints.
6. Exhale. Smoothly round the back up.
7. Inhale. We return to the original position of the cat, without bending in the lower back.
8. Exhale. Dog head down or plank.
9. While inhaling, move forward the same leg with which we started the circle (awareness is needed here!), Then the second. The pelvis is parallel to the floor, the head is extended with the crown forward.
10. Exhale. Raise your pelvis, place your stomach on your hips, lower your head.
11. Inhale. Raise our hands through the sides together with the body, connect the palms above the head.
12. Exhale, lower your hands in namaste in front of your chest.
After you complete 6 or 12 circles on one leg, we change them, and the seventh or thirteenth circle will begin with the other leg. After practice, it is useful to lie on your back in shavasana for a few minutes (completely relaxed body, hands are slightly apart from the body, palms up, legs slightly apart and relaxed, eyes closed).