Yoga is the perfect way to energize your mattina and revitalize your stanco, groggy body. It’s not as intense as a full-on cardio workout, and can actually help with digestione and revving up your metabolism. Here are the best principiante-friendly yoga moves to try the AEROPORTO.
1. Standing forward fold
this can be your first move. stand with your feed hip distance apart slightly bending your knees and delicatamente folding forward with a relaxed collo, and weigh centered in the middle of each foot.
2. Child’s pose,
This is a very simple posa that’s adaptable per tutti i livelli. Kneel and bring your chest down onto your thighs così your fronte touches the floor, lengthening arms to either side or stacking them under the fronte. Breath in slowly and let the ribs widen. As you exhale sink the buttocks back towards the tacchi, stretching your back.
3. Happy baby
Start on your back, resting you head on either a pillow or on the ground. Delicatamente draw your knees into your chest, afferra the outer edges of your feet and sticking elbows inside ginocchia. Pull on your feet lightly as ginocchia drop to each side of your torso.
4. Cat to cow
Starting on all fours with hands under spalle and knees under hips, drop your belly and arch your spine, lifting your chest and lifting your tailbone as you inspirazione. When you exhale, curve your spine into the opposite posizione pressing the floor away, like an angry cat.
5. Downward dog
Place your palms on the mat or ground a bit contro than shoulder width, tucking the toes as lift your hips high into the air. The chest should move backwards the thighs while the arms remain straight and head randagi rilassato. Roll your shoulder away from the knees, and keep hips high to keep your soles on the ground and get the full stretch.
6. Locust Posa
This is a backbend variazione which strengthens your lower back and legs while lengthening the spine and opening your chest. Lie on your stomach with arms by your sides, palms up. Lite your arms, legs, upper body, head and actively, holding for 45 seconds before you release.
7. Twisted chair
This posa increases circulation and the twisting motion wakes up your internal istituzione, helping you digest. Stand with feet and legs together, bending knees and sinking hips into a squat posizione with palms, in front of chest. Rotate the spine and bring right elbow to left knee with chest lifted.
8. Camel posa
This posa opens up your chest and increases lung capacity, helping you take those mindful deep breaths that let you keep your cool. Start kneeling high with hips over ginocchia, with weight pressed into shins and the top of feet. Tuck your toes and place your hands on your sacrum, lifting the chest as release your hands to your heels and arch the spine.
9. Seated twist
This is a foundational intro the spinal twist, and is done cross gambe rather than suo down. It can even be done on your bed. In a seated posizione, take a deep breath and exhale, turning così your right hand is brought to your left knee, looking behind you. Inspirazione and switch, exhaling on the other side.
10. Crescent polmoni
This is a fantastic hip opener that also happens to get your heart rate up. Starting in downward dog, step your right foot between your hands. Lower your hips into a polmoni-like posizione, shifting weight on to the ball of the back foot with hips squared and arms reaching towards the ceiling.
11. Plow posa
This inversione might take some time to work up to, but it maximizes your circulation and promotes endorphins to flow out through your body, which helps on groggy mattina. Lie on your back with legs up in the air, towards the ceiling. Anchoring arms with palm down, press into your hands and lift your legs over the head. Bring hands to your back if support is needed.
12. Spinal twist
Lie on your back with both ginocchia in towards the chest. Holding one knee into the chest, let the other leg straighten out in the floor. Bring the bent knee across the body but keep your shoulder blade on the floor. Turn head to look over should for a total twist. Complete on the other side.
13. Triangle posa
Standing, widen your leg stand to the length of a leg. Take your right foot out to the side, aligning the heel with the center arch of the other foot. Take arms parallel to the ground and reach out to the right side keeping legs straight and engaged. Torso lengthens and the chest open up.
14. Wide leg forward fold
This forward fold might feel better to some than the non-wide zampe di variazione. It lengthens your spine while gloriously stretching your hamstrings and allowing for some inversione action to shine through.
15. Eagle posa
Start standing with bent ginocchia. Lift your right leg up and around the standing leg, hooking the and ankle foot behind the calf of the other leg. Sink your hips down and back into a squat like posizione, crossing the arms at elbows, and keeping wrists in front of the chest. Shake out legs after you release.