Exercise is a great way to get energized in the morning. But if you don’t have time for a full workout, there are still some specially selected exercises you can do to wake up your body and get ready for the day.
Called magic, this workout routine includes yoga poses and elements of Qigong practice to help you wake up in the morning and stay healthier.
Before starting the exercises, it is essential to ventilate the environment and warm up the muscles. The next thing you need to do is follow the instructions.
With the permission of the author of the method, Sergey Borodin, we are happy to share his incredible 10-minute routine with you. Let’s start!
Post With Ropes
What it is meant for? Relaxation of the hands and shoulder girdle.
How to do it:
Imagine that your body is a post and your hands are the ropes tied to it. If someone turns the post sharply, the strings will swing back and forth. This is what you should be doing.
Stand with your feet shoulder-width apart, fully relax your hands and begin to rotate your body around the axis of the spine with a full transfer of weight, gradually increasing the intensity of the exercise.
Duration. Do this exercise whenever you feel comfortable, but be sure to count the number of breath cycles (inhale-exhale). Remember that they must be divisible by six. For example, 6, 12, 18, 36, etc.
Heron
What it is meant for? Developing agility, balance and coordination and improving blood flow in the legs.
How to do it:
Stand on your left leg, raise your right leg so that your thigh is parallel to the floor or even higher. Or you can just lift your leg as high as you can.
Pull your toes towards you. Pull your right arm forward, but don’t stretch it out all the way. Keep your left arm down.
The palms of the hands should be rounded and relaxed as if they were holding two balls. Then close your eyes and try to keep your balance. Finally, get up on your toes. Repeat 3-5 times.
Duration. Do this exercise for as long as you feel comfortable, but not less than 10 seconds.
Roll
What it is meant for? Strengthens your spine, improving blood flow to the spinal cord, relieving stress and fatigue.
How to do it:
Sitting on the floor. Pull your legs towards you, holding them with both hands. Round your back as much as possible. Lean back, roll onto your back and return to the starting position.
Duration. Do this exercise for several breathing cycles, but not less than 12 times.
Hummer
What it is meant for? Relaxation of the spine, especially between the shoulder blades. The exercise should be done in conjunction with the “Roll” exercise.
How to do it:
Lie on your back. Place your right hand on your left shoulder and place your left hand on your right shoulder.
Round your back as much as possible. Raise your torso and begin hitting your back against the ground.
Duration. Do this exercise for several breathing cycles, but not less than 12 times.
Stretching
What it is meant for? Relief and relaxation. This is a compensating pose that should be performed immediately after the “Roll” and “Hummer” exercises.
How to do it:
Lying on your back, cross your fingers, and move your hands away from your shoulders as much as possible. The toes are pointed.
Duration. Do this exercise whenever you feel comfortable.
You can not only do these exercises in the morning but also during the day. This will help you relax and relieve stress. Simple and very useful, this training program deserves to be called a magician!
Based on materials from Code Phoenix-2. Health. Energy. Thinking.
