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Frustration, headache, abdominal pain, cramps, feeling like you were not sleeping at all – all of these are very familiar symptoms of PMS.



Experts have published a list of products that will help to get rid of discomfort during PMS. Try and feel this desirable relief!



![pms.jpeg](https://gobeauty-prod.s3.eu-central-1.amazonaws.com/strapi/pms_c7307fe156.jpeg)

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### Whole-grain products

Eating whole-grain foods increases the level of serotonin. This is a hormone of happiness that is responsible for the calm and good mood. Oatmeal with fruit or bread with fish will help get rid of irritability and excessive emotionality.

### Fish

During the menstrual period, it is important to eat enough fish. It contains a large number of fatty acids that resist the action of prostaglandin – substances that cause pain during menstruation.

### Water

Water will help get rid of headaches, bloating, as well as clear the body from slags.

### Bananas

Bananas have high protein content, which makes the overall condition of the woman easier. Especially in cases where she suffers from fluctuations in blood sugar levels.

### Herbal tea

During the menstruation, it is important to drink as much fluid as possible. A light herb chamomile or dandelion tea will reduce the pain. But you should drink no more than two cups of tea a day.

### Nuts

A dose of vitamin E, which you will receive as a result of the consumption of almonds, for example, will reduce the sensitivity of the breast.


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6 ingredients that help get rid of PMS

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Yoga can make a person better both externally and internally. GoBeauty has prepared some tips for beginners, as well as simple asanas, which will help make yoga a favourite hobby. So, what is yoga?



Yoga is a combination of physical, psychological and spiritual practices aimed at cleansing the body and achieving a state of spiritual elevation. There are many varieties of it – there is yoga for pregnant women, fly yoga, hatha yoga and others.



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Before you begin to study asanas, you need to know the rules of employment that will lead to success.



## Pay attention to the place to practice

Start with a class specifically designed for beginners where you will learn the basics of physical practice and the basics of breathing.



## Come to class earlier

Try to arrive 15 minutes before the start of classes. This will give you time to get used to the energy of space. New students often admit that they are nervous before the first lesson, which is perfectly normal. Try not to increase stress by being late.



## Choose a good place in the hall

Many new students choose the back row. But the expert advises placing your yoga mat so that you can better hear and see the teacher.



## Set goals

Most yoga classes begin with the description of breathing properly and concentrating, before moving on to the study of asanas. Think about your goal of practising yoga. For example, you might decide to focus on deep breathing throughout the session or practice. The ability to use yoga to care for your body is another way to justify your practice.



## Listen to your body

As you improve in your practice, your connection with the body will also improve. For now, just remember that yoga shouldn’t hurt. Use your breath as an indicator. If it becomes intermittent or unstable, it may be a sign that you have exceeded your limits. Take a break and take a few deep breaths before returning to your practice.



## Watch only for yourself

The goal of yoga is progress, not perfection. Take care of yourself to focus on taking the lesson so that it serves your body and your needs.



## Do not stop

With each new lesson, the influence on your life will increase. If yoga doesn’t respond right away, give it some time. Try different styles of classes and different teachers until you find a suitable practice for yourself.



## Yoga Poses for Beginners



### *Downward facing dog*



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### *Mountain pose*



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### *Warrior II*



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### *Triangle pose*



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### *Plank pose*



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### *Low plank pose*



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### *Upward facing dog*



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## Music for yoga



Yoga Journal offers a playlist that will help you reunite with your body, travel within yourself and feel the love of yourself.

- Like Silk — Sleepdealer, Gudo Rewinds
- Lifting You — Michael Blume
- Love Me Now — Ziggy Alberts
- Watch — Billie Eilish
- Fallss — Bayonne
- Sirens — ford.
- You Can’t Rush Your Healing — Trevor Hall
- The Wind — Yusuf / Cat Stevens
- Held — Trevor Oswalt, East Forest

Yoga. Tips for beginners, examples of the best asanas and music yoga playlist

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Symptoms of breast disease are very common and cause 15 million doctor visits annually. Fortunately, 90% of the symptoms have benign causes, but they also pose a risk to a woman’s health as they are capable of leading to cancer. Read our new article about breast pathology and fear symptoms.

## Breasts are an indicator of the hormonal situation

The condition of women’s breasts depends on the balance of 16-30 hormones. If these hormones are balanced, then there are no problems with the breast. If the balance is disturbed, there are changes. Initially, they are pitiful, for example, pain before menstruation (premenstrual syndrome). This syndrome usually goes away after the onset of menstruation. If the pathological process goes on, then there are various changes. Such as the formation of cysts, enlargement of the ducts. And so to tumours – both benign (fibroadenomas) and cancer.



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## Factors that cause breast disease

There are many causes for the development of pathologies, and at the same time, there is no one that could 100% of cases lead to the development of malignant neoplasms. The combination of many factors leads to the emergence of a tumour. Among them are the following:

### Age

Particularly attentive to themselves should be women over the age of forty, as breast cancer is more commonly found between the ages of 40 and 60 (about 50% of all cases).

### Heredity

In the presence of breast cancer in close relatives (especially at a young age), the woman should monitor herself especially carefully, since the risk of detecting a tumour in her 2.5 – 5 times higher.

### Physical breast injuries

### Mental injury (stress)

### Nutrition

Excessive consumption of animal fats, high-calorie foods, lack of vitamins (especially A, E, C), obesity also increases the risk of developing cancer.

### Fault in the childbearing function of the woman

These include early, up to 12 years, the onset of menstruation and late menopause (after 53 – 55 years), late first births (26 years and older) and general births after 40 years, low number of births, short breastfeeding, frequent abortions. Also, inflammation uterine appendages, frigidity, primary infertility, irregularity and late-onset of sexual life, postponed lubrication.

### Disorders of the liver, thyroid gland, ovaries

### Poor water and air quality

### Increased ionizing radiation

### Bright light

There has been little research on this factor. However, it has been shown that women who work with bright light have an increased risk of breast cancer (increases in the production of melatonin hormones, followed by estrogens and prolactin).

### Vitamin D deficiency

In a comparative study of women from the north and south, it was found that vitamin D may reduce the risk of breast cancer. However, research is ongoing.

### Hypodynamia

It has been noted that a lack of physical activity increases the risk of breast cancer. 


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The combination of several negative factors increases the risk of the disease.

## Hormone-dependent diseases

Breast pathologies caused by hormone imbalances are called mastopathies or dyshormonal hyperplasia. In total there are 16-18 of them. Of these, 4 are surgically treated: fibroadenoma, a nodal form of the fibrocystic disease, cyst with internal growths and “bleeding” nipple (intra-ductal papillomatosis). The need for operations is explained by two reasons. First, there are no drugs that absorb such benign formations. Second, more importantly, a small percentage of these neoplasms develop into cancer over time.



If mastopathy is not treated, the risk of breast cancer increases by 2-3 times. In the case of overt hormonal disorders, the mammalian often recommends treatment with a gynaecologist-endocrinologist.

## Malignant tumours

Breast cancer is an epithelial breast tumour that originates from lobules or ducts. Breast tumour is the most common cancer in women. 



There are hereditary and sporadic types of breast cancer. What does it mean? If the patient has close relatives with breast or ovarian cancer, she is advised to be tested for the so-called BRCA-1, BRCA-2 gene. Women with positive test results are at risk and should have a more frequent and thorough examination of the mammary glands and ovaries. 



Regular visits to a gynaecologist and mammologist, mammary ultrasound will help prevent misery. Modern equipment allows to detect pathological changes in the early stages, and qualified doctors to choose the most effective treatment tactics.

Full breath: breast disease

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Try as you may stay healthy during cold and flu season, it can be difficult to avoid getting sick. After all, the influenza virus doesn’t discriminate between healthy and unhealthy people or old and young folks. Plus, the virus is easily spread through droplets in the air when someone who is already infected coughs, sneezes, and even talks, so we’re all potential targets. Whatever your symptoms — fever, cough, sore throat, runny nose, headache — if the flu strikes, these natural flu remedies can help you get well faster.


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1. ***Sleep away your flu symptoms.***
Getting sleep and taking time to recuperate is the best thing you can do for yourself, your coworkers, and your family. And the truth is, when you’re feeling sick, you won’t feel like doing much else. Sleep as much as you can and avoid contact with others until you have been fever-free — without taking any fever-reducing medication — for 24 to 48 hours. While resting, place an extra pillow under your head to help drain your nasal passages and make sleeping more comfortable.
2. ***Gargle often to soothe a sore throat.***
If you have a sore throat, gargle with water or salt water. Gargling often may help reduce swelling in the throat and loosen mucus, which can remove irritants, such as bacteria and allergens, from the throat.
3. ***Drink enough to dodge dehydration.***
If you have a fever, you’re at risk for dehydration, so it’s important to make sure you’re drinking enough fluids. One way dehydration delays your recovery is by making it harder for the immune system soldiers that squelch invading viruses to travel through your body.
4. ***Clear congestion quickly with a neti pot.***
If you’re stuffed up and feeling miserable, using a neti pot — a small teapot-like vessel with a long spout — to flush mucus from your nasal passages twice a day can help. 
5. ***Keep nasal passageways moist with steamy showers.***
Taking a long steamy shower can help moisturize your throat and nasal passages, while also helping to clear them of mucus. If the flu is making you feel light-headed or weak, simply turn on the hot water, sit in the bathroom and inhale the steam for up to 10 minutes.



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But remember that it’s important to contact your healthcare provider as soon as possible, as the flu can have serious consequences.

Natural Flu Remedies That Actually Work

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The ancient Greek philosopher Democritus argued that if you go beyond measure, the most pleasant will become unpleasant. This also can be said about good habits too. Various useful procedures, strict restrictions, stylish and fashionable things do not harm beauty and health only if present in our lives sometimes and are not a habit. In this article, we collected a number of “unhealthy” habits, which are better to get rid of.



## Fat rejection

Women, fearing to gain excess weight, do not simply refuse fatty fried foods, but almost completely avoid the consumption of fats. This truly harms condition of skin, hair and nails. Without fats, the body does not function correctly. Therefore, even in the thinning lady’s menu should be present unsaturated fats (nuts, avocado, vegetable oils, for example, olive, fish fatty varieties).



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## Fascination with freshly squeezed juices and drinks

Considering packaged juices useless, many people switch to freshly squeezed juices. However, in their composition remains water, sugar and a small number of vitamins after cooking. The bulk of nutrients remains in the pulp. In this case, lemon concentrated juice is dangerous for ulcers, and grape juice – for people with pancreatic diseases. Therefore, nutritionists often recommend fresh fruits and vegetables to eat whole or prepare smoothies from them.



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## Skinny jeans or trousers

Skinny jeans or trousers – a fashion trend in recent years. This element of wardrobe was especially liked by fit girls since it perfectly emphasizes their attractiveness. However, constant wearing of tight jeans may cause the development of nervous system diseases. In addition, this leads to a violation of blood circulation in legs and the risk of their numbness.



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## Antibacterial soap

Using antibacterial soap helps to decontaminate skin after a walk in the park or travelling in public transport. However, its regular application destroys natural skin barrier and protection in the form of beneficial bacteria. At the same time, many pathogenic microbes have immunity against disinfectants and, on the contrary, reproduce at a higher rate in the absence of restraining microorganisms. Dermatologists recommend having antibacterial soap in the medicine box and use it to treat cuts, wounds and abrasions. To wash your hands with antibacterial soap better couple of times a week.



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## Brushing teeth

Brushing your teeth after eating is beneficial, but only if you do not do this immediately after you finish eating. Especially if menu contents fruits and foods with high acidity. Tooth bristles promote the penetration of acids into the deeper layers of the enamel, thereby destroying it. It is better to brush your teeth in 30-60 minutes after eating.



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Useful habits that do more harm than good

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Massage therapy has been used for centuries to alleviate pain, reduce stress, and promote relaxation. However, beyond these well-known benefits, massage can also significantly improve our overall health and well-being. The healing power of touch is an essential part of our lives, and understanding how massage works to enhance our health can help us make informed decisions about incorporating it into our self-care routines. In this article, we will explore the various ways massage can contribute to a healthier and happier life.

### The Science Behind Massage and Health

Massage works by manipulating the body's soft tissues, including muscles, tendons, and ligaments, using various techniques such as kneading, tapping, and stroking. This manipulation can have profound effects on our physiological and psychological well-being.

1. *Improved circulation*: Massage stimulates blood flow, which is crucial for delivering oxygen and nutrients to cells and removing waste products. Increased circulation can lead to faster recovery from injuries, reduced inflammation, and better overall health.
2. *Reduced stress and anxiety*: Massage has been shown to lower cortisol levels, a hormone associated with stress. Lower cortisol levels are linked to reduced anxiety, improved mood, and increased feelings of relaxation.
3. *Enhanced immune function*: Massage can boost the production of natural killer cells, which are essential for our immune system's ability to fight off infections and diseases. Regular massage sessions can help to strengthen the immune system, making us more resilient to illnesses.
4. *Pain relief*: Massage has been proven to help relieve pain in various ways, including reducing muscle tension, increasing endorphin production, and improving blood flow to the affected area. It is particularly beneficial for people suffering from chronic pain conditions, such as arthritis and fibromyalgia.
5. *Improved sleep quality*: The relaxation effects of massage can help to improve sleep quality by promoting the release of serotonin, a neurotransmitter that regulates sleep. Better sleep is crucial for overall health, as it allows our bodies to repair and rejuvenate.
6. *Enhanced mental health*: The calming effects of massage can alleviate symptoms of anxiety and depression. Additionally, the release of endorphins during a massage can create a sense of well-being and happiness.
7. *Increased flexibility and range of motion*: By releasing tension in muscles and connective tissues, massage can help to improve flexibility and range of motion, reducing the risk of injury and enhancing overall physical performance.

### Incorporating Massage into Your Wellness Routine

To reap the full benefits of massage therapy, it is essential to find a qualified massage therapist who can tailor the session to your individual needs. Communicate your preferences and any specific health concerns to ensure a safe and effective massage experience. For those who cannot access a professional massage therapist, self-massage techniques or using massage tools at home can still provide some of the health benefits mentioned above.


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The healing power of touch is undeniable, and incorporating massage therapy into our lives can have a significant impact on our overall health and well-being. Whether you're seeking stress relief, pain management, or a boost to your immune system, massage can be an invaluable tool in your pursuit of a healthier and happier life.

The Healing Power of Touch. How Massage Improves Overall Health and Well-being

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With the advent of autumn, many women mention one of the most unpleasant companions of the cold – cystitis. According to various data, from 50 to 90% of women are familiar with bladder inflammation. Cystitis is the most common disease of the urogenital sphere in girls. Why do we suffer from it and how to get rid of it? Read about it in our new article.



## Why the bladder is inflamed

Doctors call cystitis a woman’s disease because women have a wide and short urinary canal. This leads to the fact that bacteria, many on the body, around the vagina, in the pelvic organs, enter the bladder. The bacteria can stay there for years without worrying. And when the immunity is reduced (for example, a woman is frozen, sitting on a cold surface or throughout), the bacteria (in 75-80% of cases it is an Escherichia coli) go on the attack. Microorganisms and hypothermia are the two main culprits of cystitis.



Untreated cystitis is very dangerous because chronic inflammation can change the mucous membrane of the bladder. This condition is called leukoplakia.



## How to determine the presence of the disease

Cystitis manifests itself immediately with acute symptoms or signs can be added gradually. The first criterion that is hard to miss is the frequent urge to urinate.



*Further symptoms increase:*

- discomfort, burning and itching in the perineum (so do the toxins from the excreted fluid);
- unpleasant, unusual sensations in the ureter;
- the urine changed colour, became dark, had a sharp odour;
- after emptying there is no feeling of complete release of the bladder;
- pain in the lower abdomen.



Later, uncharacteristic symptoms may be added that only indirectly indicate cystitis: headache, fatigue, insignificant fever. A clear sign of complications of the disease is blood in the urine.



The infectious or allergic nature of the occurrence of cystitis in the vast majority of cases is characteristic symptoms with severe itching in the perineum.



## Cystitis treatment

The main goal of therapy is to eliminate the symptoms and treat the underlying cause that provokes inflammation. The drugs are prescribed by a urologist based on the data obtained.



In the acute form of the disease, it is desirable to rest, normalized diet, nutrition hot water. Along the way, mandatory heavy drinking and diuretics to accelerate the elimination of bacteria. At the same time prescribed antispasmodic drugs. The usual treatment period is one week. In no case can the course be interrupted. The elimination of the initial symptoms does not indicate complete recovery. Usually, the doctor prescribes:

- antibacterial drugs (prescribed for bacterial infection, this is a mandatory medical recommendation);
- antispasmodics – a common treatment for all forms of the disease (relieve muscle spasm, eliminate pain, promote the removal of urine without pain);
- anti-inflammatory medicines – remove inflammation from the mucous membrane, promote the recovery of the epithelium, reduce discomfort;
- phytotherapy – is appropriate either at the beginning of the disease or in complex treatment.

Cystitis is a frequent satellite of autumn

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When it comes to achieving healthy, youthful-looking skin, apples might just be your new best friend. Not only are they a tasty and nutritious snack, but they also contain several skin-friendly vitamins and minerals that can help keep your skin looking and feeling its best.

Let's take a closer look at how apples can benefit your skin:


Rich in antioxidants

Apples are packed with antioxidants, including vitamin C and quercetin, that help protect your skin from damaging free radicals. Free radicals are unstable molecules that can damage your skin cells and contribute to premature aging, including fine lines and wrinkles. By including apples in your diet, you can help neutralize these harmful molecules and keep your skin looking youthful and radiant.


Hydrating

Apples are also an excellent source of water, which is essential for keeping your skin hydrated and healthy. Proper hydration helps to plump up your skin and reduce the appearance of fine lines and wrinkles. Eating apples, as well as drinking plenty of water throughout the day, can help ensure your skin stays hydrated and healthy-looking.


Promotes collagen production

Collagen is a protein that gives your skin its structure and elasticity. As we age, our bodies produce less collagen, leading to sagging and wrinkles. However, apples are rich in vitamin C, which is essential for the production of collagen. By eating apples regularly, you can help promote collagen production in your skin and keep it looking firm and youthful.


Helps reduce inflammation

Inflammation is a natural response by your body's immune system to injury or infection. However, chronic inflammation can contribute to a range of skin problems, including acne, eczema, and premature aging. Apples contain anti-inflammatory compounds that can help reduce inflammation in your skin and prevent damage from occurring.


So, how can you incorporate more apples into your diet and skincare routine? Here are a few ideas:

- Snack on fresh apples throughout the day as a healthy alternative to sugary snacks.
- Use apple cider vinegar as a toner to help balance your skin's pH and reduce inflammation.
- Mix mashed apples with honey or yogurt for a hydrating and exfoliating face mask.
- Look for skincare products that contain apple extract or apple stem cells, which can help promote collagen production and protect your skin from environmental stressors.


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Adding apples to your diet and skincare routine can provide a range of benefits for your skin, from protecting against free radicals and reducing inflammation to promoting collagen production and hydration. So next time you reach for a snack, consider reaching for an apple instead – your skin will thank you!

An apple a day keeps the wrinkles away How apples can benefit your skin

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Stress is an inevitable part of modern life, with many people experiencing its negative effects on both their mental and physical health. Fortunately, massage therapy has long been recognized as a powerful tool for reducing stress and promoting relaxation. This article will explore the science behind the connection between massage, stress reduction, and a healthy body, as well as offer practical tips for incorporating massage into your wellness routine.

### The Science Behind Massage and Stress Reduction

When our bodies are under stress, they produce a hormone called cortisol. High levels of cortisol can lead to various health issues, such as anxiety, depression, weight gain, and even a weakened immune system. Massage therapy has been shown to lower cortisol levels, which in turn can lead to numerous health benefits.

- Relaxation response: Massage activates the body's parasympathetic nervous system, which is responsible for the relaxation response. This response slows down the heart rate, lowers blood pressure, and reduces cortisol levels, promoting a sense of calm and well-being.
- Increased endorphin production: Massage stimulates the release of endorphins, which are the body's natural "feel-good" chemicals. Endorphins help to counteract the effects of stress by creating a sense of happiness and euphoria.
- Reduced muscle tension: Stress often leads to muscle tension and discomfort. Massage techniques, such as kneading and stroking, can help release this tension, allowing the body to relax and let go of stress.
- Improved sleep quality: Stress can disrupt our sleep patterns, leading to poor sleep quality and increased fatigue. By promoting relaxation and reducing cortisol levels, massage can help improve sleep quality, which is essential for overall health and well-being.

Incorporating Massage into Your Stress-Reduction Routine


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To maximize the stress-reducing benefits of massage, consider incorporating it into your regular wellness routine. Here are some tips for getting started:

1. Find a qualified massage therapist: Locate a professional massage therapist who can customize the session to meet your specific needs and preferences. Ensure that the therapist is licensed and has the necessary training and experience.
2. Determine the right massage type: There are various massage techniques, such as Swedish, deep tissue, and hot stone massage, each with its unique benefits. Discuss your stress-related concerns with your massage therapist to help determine the most suitable approach for you.
3. Establish a regular schedule: Aim to schedule massage sessions regularly, whether it's once a week, every two weeks, or once a month. Consistency is key to achieving long-term stress reduction and improved health.
4. Create a relaxing environment: To enhance the stress-relieving effects of your massage, ensure that the environment is conducive to relaxation. This may include dim lighting, soothing music, and a comfortable temperature.
5. Practice self-massage techniques: In between professional sessions, you can practice self-massage techniques to help manage stress and promote relaxation. Consider investing in massage tools or instructional materials to aid in your at-home practice.

Massage therapy is a powerful tool for stress reduction, promoting relaxation and improving overall health. By understanding the connection between massage and stress relief, you can make informed choices about incorporating massage into your wellness routine. Remember to consult with a professional massage therapist, establish a regular schedule, and practice self-massage techniques to experience the full benefits of this ancient healing practice.

Massage and Stress Reduction. The Connection Between Relaxation and a Healthy Body

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Increased anxiety is the disease of our time: stress is everything today. Sometimes it is not as easy to deal with anxiety as we think. There are medications that work effectively to suppress the emotional state, but often the medication eliminates only the symptoms but does not relieve the cause of the disease. How to get rid of anxiety without pills? GoBeauty Blog has some thoughts on this.



## Review your nutrition

Reject stimulants such as caffeine and alcohol. They are addictive, which provokes anxiety if you cannot get them and set your brain to work. This condition often causes anxiety and fear. Quitting smoking and reducing your caffeine intake will help you fight anxiety. Refined carbohydrates and sugar (such as candy, white bread, sweet cereal) should also be excluded from your diet. Like caffeine and nicotine, such carbohydrates are stimulants and increase anxiety. We also recommend that you give up alcohol because it is a strong depressant that also increases anxiety.



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## Normalize your physical activity and sleep

Exercise has long been shown to increase the level of the neurotransmitter serotonin, which is responsible, in particular, for a good mood. In addition, the sport allows the use of muscle tension for its intended purpose – after active exercises, tense muscles return to normal, and blood circulation improves.



Proper rest is equally important. You need to sleep for at least 8 hours a day. With insufficient sleep, the level of anxiety increases. When it is difficult to fall asleep, drink soothing herbal teas with valerian root, chamomile and lavender or use aroma lamps.



## Visit a psychotherapist

There are many psychological techniques that allow you to cope with stress and return to a normal life. The specialist will choose the right one, based on the patient’s condition and individual characteristics. It is not necessary to think that working with a psychologist or psychotherapist is the same as talking with friends. The specialist does not give advice or provide ready solutions – but it helps to find the root of the problem and change the attitude to the situation.



## Look at the situation from different perspectives

This, in turn, will make your outlook on life and its individual aspects more objective and remove unnecessary anxiety.



The exercise is based on the fact that you view the situation from the point of view of several systems – it can be the solar system, the universe, the world, country, city, street, leaf on the earth – anything. Or you can look at your problem with the eyes of another person – girlfriends, neighbours, stars of the world scale, etc.



It is possible to take temporary systems: what significance will this event have in 5 years? In two years? Tomorrow? Right now? In general, it all depends on the specific situation, and logic is optional.



## Relax

If anxiety borders on anger, it makes sense to give freedom to emotions. Come out to a deserted place or stay alone in the apartment and start yelling, kicking pillows, tearing up paper. Do what you want, the main thing is not to hurt yourself or involve others. After a while, you will run out of power and your emotions will recede. You will feel the devastation that will soon turn into peace.

Only harmony: how to reduce anxiety without pills

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Morning is the perfect time for yoga. Breathing practices and stretching asanas will set you up for a very productive day.



Below we have prepared for you a set of morning exercises with yoga for beginners. Asanas will strengthen the muscles and stretch them, make the body more flexible, and help you keep fit.

## Mountain pose

Stand straight, feet together to each other. Tighten your buttocks, point your tailbone down, trying to lower the centre of gravity below. Spread your chest, lower your shoulders, keep your head straight, look all the time in front of you. Take a deep breath and exhale. Repeat five to ten breathing cycles.

## Sun greeting

From the mountain pose, raise your hands up, clutching your palms above your head, and tilt to the right as you exhale. Then take a deep breath and tilt to the left, also as you exhale. Return to the starting position and lean down, bending at the lower back. Place your hands on the floor. Hold in that position. Next, return to the pose of the mountain.

## Mountain pose with arms behind

Remain in the pose of the mountain, place your hands behind your back and bring the shoulder blades together for several breathing cycles.

## Chaturanga Dandasana

Go down through the bar. Extend your arms slightly forward and raise your chest in the pose of the baby cobra. Squeeze the shoulder blades together and raise your back, and lower your hips as low as possible to the floor. Stay in this position for several breathing cycles.

## Dog pose

Through the bar, stand in the pose of the dog, raising the hips as high as possible. Feet should remain on the floor. Stretch your muscles well and take five to eight deep breaths.

## Legs wider

Stand in the pose of the mountain, and then take a step to the left at a distance of 1 meter. The legs should be much wider than the hips. Then bend in the lower back, spread your arms to the sides and stay in this position for a few breaths. Next, put your hands on the floor with your palms and move them away from you as far as possible.



Take a few steps with your hands back. Place them clearly under the hips and repeat a few deep breaths. Return to the pose of the mountain. Complete the complex with Sun Greeting asana.


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Instead of fitness: 15 minutes morning yoga complex

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