Exercise is a fantastic way to wake up feeling energized. If you don't have time for a complete workout, you can still wake up your body and get pumped for the day with some specially chosen exercises. This training regimen, dubbed "magical," incorporates yoga poses and Qigong components to help you both wake up and get healthy in the morning.
It's important to ventilate your space and warm up your muscles before beginning the exercises. The following step is to simply obey the instructions.
The Bright Side team is pleased to share Sergey Borodin's impressive 10-minute routine with you, with his permission. Let's get this party started!
1. Use ropes to create a barrier
What is the aim of it? Hands and shoulder girdle relaxation.
What is the procedure? Consider your body to be a post, and your hands to be the ropes that bind it. The ropes will wiggle from side to side if the post is turned sharply. This is the course of action you can take. Stand with your feet shoulder-width apart, fully relax your hands, and begin rotating your body around the axis of your spine with maximum weight transfer, progressively increasing the strength of the exercise.
the length of time Do this exercise for as long as you feel like, but keep track of how many breathing cycles you go through (inhale-exhale). It's important to remember that they should be divisible by six. For instance, 6, 12, 18, 36, and so on.
Heron No. 2
What is the aim of it? Increasing leg agility, balance, and coordination, as well as improving blood flow.
What is the procedure? Stand on your left leg and raise your right leg until the thigh is parallel to the ground or higher. You can also simply raise your leg as high as you can. Bring your toes closer to you. Pull the right arm forward but do not completely straighten it. Keep your left arm lowered. As if holding two spheres, the palms should be rounded and comfortable. Then close your eyes and try to maintain your equilibrium. Finally, raise yourself to your toes. Rep 3-5 times more.
Do this exercise for as long as you like, but no less than 10 seconds.
3. Make a roll
What is the aim of it? Strengthening the spine, improving spinal cord blood flow, and reducing stress and exhaustion are just a few of the benefits.
What is the procedure? Take a seat on the floor. Pull your legs in close to you and clasp them with both hands. As much as possible, wrap your arms around your back. Return to the starting spot by leaning backwards and rolling on your back.
the length of time Perform this breathing exercise for at least 12 breathing cycles.
4. The Hummer
What is the aim of it? Spinal relaxation, especially between the shoulder blades. The "Roll" exercise should be performed in conjunction with this one.
What is the procedure? On your back, lie down. Place your left hand on your right shoulder and your right hand on your left shoulder. As much as possible, wrap your arms around your back. Start tapping your back on the floor by raising your torso.
the length of time Perform this breathing exercise for at least 12 breathing cycles.
5. Exercising
What is the aim of it? Relaxation and relief. This is a compensation pose that should be done immediately after the "Roll" and "Hummer" exercises.
What is the procedure? Cross your fingers and bring your hands up as far away from your shoulders as possible when lying on your back. The toes have a pointed shape.
the length of time Go on with this exercise for as long as you're relaxed.
6. Light a candle
What is the aim of it? This exercise improves cerebral blood flow, which has a positive effect on the whole body. Exercise enhances memory, mental performance, and productivity, as well as reducing the amount of hours you sleep and slowing your breathing.
What is the procedure? Extend your legs towards the ceiling while lying down on the concrete. To help yourself in this position, place your hands on your hips or lower back (in the latter case you will be able to lift your legs higher). Extend the toes towards the ceiling. Important: Do not tense your neck muscles.
the length of time Repeat this exercise for a few breath cycles.
What is the aim of it? Your back will be strengthened and your spine will be more flexible as a result of this exercise.
What is the procedure? On your back, lie down. Raise your torso and hold it while leaning on your forearms. Maintain a parallel relationship between your forearms. Look ahead, your shoulders should be lowered, and your toes should be pointed. "Sphinx" is the name of the character. Now you must use your hands to raise your torso, arching your back even further and looking forward and upward. "Cobra" is the name of the character. Then return to "Sphinx" place.
the length of time Repeat this exercise for a few breath cycles.
8. The Embryo
What is the aim of it? This is a compensatory pose in which you can round your spine as much as possible after arching your back. This exercise strengthens the digestive organs while also preventing calcium buildup in the joints.
What is the procedure? Hold your knees together as you lower your hips to your heels. Lean forward as much as you can and round your back as far as you can. Stretch forward or wrap your arms around your knees.
the length of time Repeat this exercise for many breathing cycles before you reach full relaxation.
Twisting is number nine.
What is the aim of it? This exercise increases the mobility and stability of your spine, stretches your muscles, and helps you lose weight. It's also an excellent way to avoid back pain.
What is the procedure? Sit with your right leg straight out in front of you on the board. Place your left foot outside of your right thigh on the deck. With your right hand pressed against the floor and your left hand pressed against the knee, turn your body to the opposite side. Go on with the exercise on the other side. Just try to turn your head in the opposite direction of the twist. This amplifies the benefits of exercise.
the length of time Do this exercise for as long as you feel like, just remember to breathe in and out regularly.
Bends (10)
What is the aim of it? The exercise strengthens and stretches the tendons while also strengthening the spine and lower back muscles.
What is the procedure? Stand with your feet about twice the width of your shoulders apart. Straighten your arms out to the sides. Bend to the left without shifting the direction of your arms. Return to the starting place after holding the pose for several breaths. Keep the pose for the same number of breaths as the side bend to the right. Bend over and place your right hand on your left ankle. Extend your left arm upward and tilt your head in the direction of your left arm.Return to the starting place after holding the pose for several breaths. Rep with the opposite leg. If you've done, you can do a back bend to compensate for the forward and lateral bends.
the length of time Go on with this exercise for as long as you're relaxed.
These exercises can be done not only throughout the morning, but also during the day. This will assist you in relaxing and reducing tension. This training program, which is both simple and extremely useful, is truly magical!