Morning Yoga Poses

1. Side plate

How to do it: Start with a downward dog. Make sure the right foot and the right hand are on the same line and turn it to the outside edge of the right foot. Pile your feet to the left on the right foot, shift the weight forward, and extend the head crown. Raise your left arm in the sky. Push into the bottom hand, rebound through the top arm.

Advantage: This pose strengthens your shoulders, back, and abdomen. It is also helpful when promoting the stability of the central and shoulder blades and working on reversal and balance of the arms.

2. Wall Assisted Reverse Stand

How to do it: Start with a downward facing dog facing the wall. Do not bring the palm of your hand close to the wall with your palm. Lift the other legs into the air like a fighter III, and step in a few centimeters. Look towards the wall, bend the lower knee and bring your feet away from the lower foot to the wall. Join the feet together and reach the heel to the ceiling.

Advantages: This energy reversal strengthens the shoulders, arms, and wrists. It helps to promote sense of balance, confidence, restlessness.

3. Wall Assist Foreman Stand

How to do it: Start with all the four facing the wall. Place the forearm on the elbow on the floor and parallel to the shoulder width. Pinch your toes, lift your knees, hip up and come back to the pose of dolphins. Spread your chest and gaze at the floor between the forearms. Bring one step closer and lift the other foot like warrior III. Please bend the lower knee and step on the lower foot and lift both feet up to the wall. Squeeze the inside thigh together and reach the heel towards the ceiling.

Benefit: This is a deep shoulder opener, which is a big preparatory pose for back bend. As a reverse, it helps to improve circulation.

4. Crow

How to do it: spread your knees together with deep swells together. Trembling ribs on the inner thighs under the knee and the arms above the hooks. Keep your palm under the shoulder, put your hand on the floor a little wider than the shoulder width. Please look forward and transfer your weight to your hand to lift your feet off the floor. Please drop it in your hand, raise your arms and lower abdomen, and turn your back.

Benefits: A closed pose accumulates (and needs) a significant force on the arms, wrists, the core, and flexor muscles of the hip.

5. Wheel

How to do it: Flex your knees up and face up, flat feet on the floor. Using the heel under the knee, place your feet parallel to each other and release the distance of the hips. Hold hands on the floor, hold your ears and make your fingers face toe. Lift the chest and waist from the floor, push it into your hands and feet. Please straighten the arm and lift your shoulders. Rotate the inner thighs on you toward the floor, as if to extend the coccyx towards the back of your knees. To get out of the pose, bend your arms, look up at the ceiling, slowly lower the upper back onto the floor.

Benefit: This back bend opens the entire front of the body. It strengthens the back, shoulder, knee muscles.

6. Sheet forward fold

How to do it: Stand up your legs straight before you and ground your thighs to the floor. Hinge at the waist to stretch the torso above the thigh. Grab the outer edge of your foot. (If your muscles on your knees are solid, please use the strap or sit on a blanket.) Lengthen the elbow toward the ceiling and lengthen both sides of the torso toward your feet.

Advantage: This refreshing fold will stretch your body, stretch your spine and stretch your hamstring.

7. Rotating triangle

How to do it: From the mountain's pose, put the foot of the left foot behind and lay it flat on the floor, it turned to 45 degrees. Fit the heel to the heel, or line up the heal to increase stability and space. Ground both feet and lift the thighs. Put your hips forward with a hip, extend the spine with the thighs on the front. Release the left hand to the block placed on the outer edge of the forefoot. (To fix it, put the block inside the forefoot.) Turn the cylinder to the right. Stretch your right arm.

Benefit: This balanced posture extends your hamstring and outer waist. Twisting promotes the overall health of the spine and twists the abdominal slope to facilitate twisting.

8. Boat

How to do it: Bend your knees and sit down. Put your hands under the knees. Please return to the back of the ischium and pull it behind so that you hug the abdomen towards the spinal column. The lift is parallel to the floor. After that, extend the arm forward. Finally, if you can, straighten your knee.

Benefit: You strengthen your abs and hip flexors.

9. Head stand

How to do Warning: If you have a cervical injury or medical problem, please ask your doctor before attempting this pose.This pose is not appropriate for all practitioners, It works best under careful eyes, all four are facing the wall Interlaced finger, wall-facing knuckle Position the elbow on the shoulder width of the floor Pinch the lower toe, lift the knee from the floor, Push down your forearm and push it in your forearm and lift your shoulder upwards.Please return your back to your chest Keep your feet as if you spread your collar Keep your forearm pressed While lifting the shoulder, put the head of the head on the floor (most of the weight needs to concentrate on the forearm) Pull the knees with the control, put your feet on the wall, simultaneously put the heel on the wall Then id. Please extend the hand from the leg. While maintaining the lifting of your shoulder, please out of the pose in control.

Advantages: This advanced reversal strengthens the back, shoulders and arms and benefits the circulatory, lymphatic and endocrine systems.

10. Shoulder stand

How to do: WARNING: If you have a neck injury or medical problem, please ask your doctor before attempting this pose. This pose is not appropriate for all physicians, it works best under a careful eye of a trustworthy teacher. Two blankets with a neat folding edge aligned with the short side of your mat. Lay on a blanket and place a 2 inch shoulder from the edge of the blanket. Please put your head on the floor behind the blanket. Rotate your upper arm and spread out the entire chest. Landing on the upper arm, draw your knees on your chest. Put your feet on the floor behind your head. Please let me relax your head and neck. A roll that opens the interlaced fingers and inner upper arm behind you. Please shake the arm under the chest and raise the shoulder blades. Bend your elbow and lay both hands flat on your back. Push in your upper arm, lift one leg at a time to the shoulder of the shoulder and put your feet up. Leave the pose, lower one foot at a time to the floor, remove the arm, roll one vertebra at a time.

Benefits: Like the headstand, this inversion brings a number of benefits to multiple systems in the body. It is a cool and healthy way to finish your practice.

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