Rise to a kneeling tabletop position, keeping your hands shoulder-width apart and your knees hip-distance apart directly under your hips. This pose is useful to encourage spine mobility and flexibility. Feel your spine gently stretch as you continue to slowly breathe in through your nose and out through your mouth. Then gently push away from the floor, lifting your chest and forehead. Rest your forearms and place your palms on the ground, directly under your shoulders, while keeping your bent elbows tight against your sides. Release your legs and roll onto your chest, allowing your forehead or cheek to rest on the floor. You should feel a gentle stretch in the spine. Start by lying on your back and hugging your knees to your chest. Here is a yoga routine recommended by experts to get your day going.
45 MIN YIN YOGA SEQUENCE SERIES
Nevins recommended a simple series of five-second inhales, each immediately followed by a five-second exhale. If you have a heart condition, or are uncomfortable holding your breath, Dr. Inhale for around four seconds, then hold your breath for four seconds, exhale for four seconds and hold your breath again for four seconds before repeating the cycle. Natalie Nevins, a family medicine physician and an assistant dean at the Western University of Health Sciences. Listen to how your body feels, releasing any poses that cause discomfort.Īs you hold positions and move through sequences, try “box” breathing, suggested Dr. If possible, start your morning yoga routine right after you wake up - and ideally before you reach for your phone, said Laura Schmalzl, a neuroscientist and certified yoga instructor at the Southern California University of Health Sciences.īegin with slow, gentle movements. No equipment or even sweating is required. The right poses can stretch the major muscle groups and warm up the joints, while slow breathing promotes focus and can reduce stress and anxiety. Yoga can help “to wake up your body and get it ready for the day,” said Neha Gothe, the director of the Exercise Psychology Lab at the University of Illinois Urbana-Champaign. But if you’re not in the mood for a run or a trip to the gym, yoga is a good way to get moving, and you can do it in as little as five minutes.
The last thing many people want to do when they wake up is exercise.
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