Challenge of the Day: Do Yoga Every Morning

New Week - A new challenge from The Challenger. Take out the yoga mat, and we will offer you effective exercises. This complex is called "Surya Namaskar" (salutation to the sun). It will warm the body, help you wake up faster and recharge your batteries. The main thing is to take poses in the indicated sequence.

If you are a beginner, you can not stay in each position - take one pose and immediately move to another. If you are an experienced practitioner, perform this complex 8-10 times. It takes no more than ten minutes.

Challenge of the Day: Do Yoga Every Morning

Stand straight and join your palms at the chest. The eyes are closed, the body is as relaxed as possible.

Challenge of the Day: Do Yoga Every Morning

Photo: Arseniy Golyshkin

Challenge of the Day: Do Yoga Every Morning

  1. Stand on the edge of the mat. Pull the little fingers out and push them to the floor. Then pull back the heels. This is necessary so that the feet are straightened and firmly pressed to the floor.
  2. Place palms or fists on the sacrum.

    Tighten the front and back muscles of the thigh, pull up the patella up the leg. Stretch up, going into a slight deflection. Abdominal muscles hold the deflection in the lower back. This is necessary so that the deflection was not due to the lower back, but due to the hips. Reach the top of your head.

    Take a breath.

  3. Exhale. Bend over. Press your stomach to your hips. Relax your head and neck.

    Put your palms on “bricks” or a rug (depending on your stretch).

Challenge of the Day: Do Yoga Every Morning

Photo: Arseniy Golyshkin

Challenge of the Day: Do Yoga Every Morning

Take a breath. Take your right foot back. Stretch your foot backward, the body forward. The palms continue to lie either on the "bricks" or on the rug.

Challenge of the Day: Do Yoga Every Morning

Photo: Arseny Golyshkin

  1. Exhaled. Lower one knee onto the mat. The palms are on the "bricks", or connect them.
  2. Take a breath. A slight deflection in the lower back due to the abdominal muscles (abdominal muscles).

    Lower your pelvis below. Press the belly to the center of the navel. Open your chest.

Challenge of the Day: Do Yoga Every Morning

Photo: Arseniy Golyshkin

Exhaled. Put your palms on the mat.

Move to the plank position. Feet the width of the hip joints. Pull the feet back, the body forward.

Challenge of the Day: Do Yoga Every Morning

Photo: Arseny Golyshkin

Take an extra breath. As you exhale, lower your knees, chest and chin to the floor.

Pull your shoulders off your ears. The elbows are pointing up. Preserve the natural deflection in the lower back.

Challenge of the Day: Do Yoga Every Morning

Photo: Arseny Golyshkin

Inhale. Straighten your arms, lower your pelvis.

The palms are strictly under the shoulders. Take your palms off the mat. Reach the top of your head.

Challenge of the Day: Do Yoga Every Morning

Photo: Arseny Golyshkin

  1. Exhaled. Raise your pelvis.

    The feet are on the floor. The legs can be either bent or straight - depending on your stretch. But keep in mind: it’s better to bend your knees and stretch your back than to stand with straight legs and a round back.

  2. Palms shoulder-width apart. Push your palms away from the mat, the middle fingers are parallel.

    Feet the width of the hip joints. Relax your neck. A straight line should form from the palms to the sciatic bones.

Challenge of the Day: Do Yoga Every Morning

Photo: Arseniy Golyshkin

Inhale. Step forward with your right foot to be in the “runner” position again.

Stretch your foot backward, the body forward. Straighten your knee forward. Stretch in opposition. The palms are on the "bricks" or on the rug.

  1. Exhaled.

    Lower your knee. Lower the pelvis below, open the chest. Stretch yourself. The palms either lie on the rug or are connected.

  2. If your palms were joined, lower them onto the mat.

    Go down the slope. Press the feet to the floor. The stomach is pressed to the hips. Head and neck are relaxed. Big toes together.

Challenge of the Day: Do Yoga Every Morning

Photo: Arseniy Golyshkin

Challenge of the Day: Do Yoga Every Morning

  1. Inhale. Slowly rise up, vertebra after vertebra. Reach the top of your head. Place your palms or fists on your sacrum.
  2. Return to your starting position (prayer pose).

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