Yoga is an excellent ally for your body and mind and, if you practice it first thing in the morning, even better.
What we do or don't do as soon as we wake up will mark the rest of our day. So, if you want to ensure a day full of well-being, you should bet on becoming a morningphile and -always before 8 am- spend a few minutes writing, meditating, or exercising either a walk, a spinning class, or a yoga routine.
If this last option is the one that convinces you the most, pay attention to the one proposed by the co-founder of YogaOne, Jordi Canela.
You can do it without leaving home, and you will need only 20 minutes of your time. More affordable impossible.
1. Start with two or three minutes sitting cross-legged with your eyes closed and bringing all your attention to the breath, you will see how your mind will calm down, and you will prepare to practice.
2. Then do some movements to warm up your body a little; any exercise you feel helps you stretch those tight areas (for example, the sequence cat-cow).
3. Start the practice with sun salutations, at least two complete laps to stimulate all parts of the body. The sun salutation enhances good health, physical, mental and spiritual energy.
It is a meditation through breathing and body movement that tones and stretches the body's muscles, provides flexibility in the joints, promotes blood flow, and tones the internal organs.
5. Next, the spear poses to strengthen and stretch the legs so that the hips acquire symmetry, the chest opens, and the spine is stretched in both directions.
6. Next, a balancing posture, the tree pose, ideal for strengthening the legs and improving the sense of balance. It relieves stiffness in the shoulders and opens the chest.
7. Postures to open the hips, the half pigeon, which strengthens the lower back, buttocks, hamstrings, and calves. It makes the hips, legs, knees, and pectorals more flexible.
8. To open the chest, we will perform the camel pose, stretching the entire front of the body, ankles, thighs, and groin.
9. Work a little the center (the abdominal) with the navassana posture or the plank, energizing postures that will allow you to strengthen the abdomen and back.
10. To finish, we begin to slow down the pace with forwarding extensions: paschimottanasa or Janu Sirsasana, postures to work the backstretch of the body from head to toe.
It tones the organs of digestion, regulates the intestines, and fights constipation. It revitalizes the nervous system, mobilizes the joints, and helps relieve stress.
11. Let's finish with the posture on the shoulders to keep the body young. The blood from the legs goes to the heart and head. It calms the mind, fights insomnia and headaches, and strengthens the back and abdomen muscles.
12. A gentle twist on the floor to gain flexibility and strengthen the spine. It massages the organs of the abdominal cavity. Improves blood flow, regulates kidney function, and improves back pain.
13. Finish with
another two or three minutes lying on the floor to finish and let your body and
mind integrate all the practice benefits.