This set of exercises will help you wake up, get rid of the feeling of stiffness in your muscles and tune in to an active day. You will only need a timer and a mat, but the latter can be replaced with a blanket.
The lesson consists of six exercises, each of which will need to be performed for a minute:
Do not try to deepen the poses in jerks or perform them perfectly. The main goal is to warm up the body after sleep and have fun.
Place your feet hip-width apart or slightly wider. Take a deep breath, and with an exhalation, turn the body slightly to the right and drop down to touch the right foot with your fingertips or palms.
If pulls under the knees, you can bend them a little — feel how the spine lengthens from the coccyx to the neck. Without straightening up, move the body to the left, touching the left foot, and with an inspiration smoothly straighten up, rounding your back.
Next time, start from the left side: go down to the left foot, and rise by turning the body to the right. Alternate sides every other time.
Lie on the floor on your stomach, stretch your arms forward. As you inhale, lift your chest off the surface, bend your arms at the elbows and bring your hands to your shoulders.
Return to the starting position and repeat. Move smoothly and make sure that during the ascent the neck is in line with the back: look not forward, but at the floor in front of you.
Lower yourself into a deep squat, pressing your heels to the floor and keeping your back straight. From this position, walk forward with your hands on the floor and step into the cobra pose — resting on your palms, with a bent back and straight legs.
Stretch the top of your head to the ceiling, lower your shoulder blades. If it pulls the lower back, bend your arms slightly. Straighten your legs, but do not put your hips on the floor.
Spend one breathing cycle in the pose — inhale and exhale, and then, moving your hands, return back to the squat. Repeat the exercise.
Stay in the squat, turn your knees to the sides and rest your elbows on them. Make sure that your back is straight and your heels are pressed to the floor. Spend a couple of breathing cycles in this pose, shifting from one foot to the other.
Then lift the pelvis, and lower the body, going out into the slope. Straighten one leg, bend the other at the knee and put it on the toe, then change them. Do four shifts of bending and straightening your legs, and then return to the squat.
Repeat the exercise. During the tilt, try to relax your back.
Sit on your knees and place your palms on the floor in front of you, placing them twice as wide as your shoulders with your fingers to the sides.
Move the body to the right, lower the left shoulder and press it to the floor. Fix it for one breathing cycle, return to the starting position and repeat on the other side.
Sit on the floor, stretch your legs forward and place your palms next to the pelvis. Leaning on your hands, lift your pelvis. From this position, leaning on your heels, swing forward and enter the table position. Raise the pelvis as high as possible so that the body from the knees to the shoulders stretches in one line.
Spend one breathing cycle in the pose, squeezing the buttocks with all your might, and then return to the "corner" and repeat from the beginning.
Try not to lower the pelvis to the floor until the end of the interval — this will make both the buttocks and the abs work well.
Write how you like your morning workout. Have the muscles become softer?
