Instead of fitness: 15 minutes morning yoga complex

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.