Sun Salutation or "Good morning!"

Morning. Shower. Coffee. Cigarette ... Even if instead of coffee do you drink orange juice or green tea, and a very bad habit, like smoking, you are completely characterized, it is still in such regulations about what is missing. And lacking a very important component. Do not want to discover America, but it is not enough morning exercises. People in older age groups, the words "morning exercise" reminiscent of upbeat music on the radio and the words of speaker: "One, two, tilt left, tilt right" and that there is still talked about. Those who are younger, think about the set of exercises, aerobics, dancing or at least in bed ... and you can start them in bed, and continue...

But let's start from the beginning. Having conducted a survey among friend’s ladies of various ages, I found that very few people doing morning exercises. Reasons? Everything was very simple. One lady prevented excess weight and complexity of the exercise (much like the argument that if she will stomp and jump from neighbors plaster from the ceiling). Someone was in the morning too little time and even 15-20 minutes (I'm not talking about a full half-hour charge) - it's too much. Someone is after charging is too overheated, and in this form would not venture out of the house.

Reasons can continue ... It is clear that most of them are far-fetched, but there are medical contraindications - not all fit aerobics, to the same intense tilt, swivel, etc. can hurt long-suffering the vessels, joints and spine.

Choosing the most complex for morning exercises, I drew attention to yoga . But yoga as a philosophy and a lifestyle I do not really fit, because all the serious books recommended to first find a teacher. With the teacher then had problems and I continued to search for something acceptable for them. As a result I took the weapons complex, which is recommended as it is morning exercises, it is called - "sun salutation". That's about it and would like to tell.

The advantages of the complex:

Does not require much space or special equipment (you can, of course, to get a special mat for yoga, but not necessarily).

On the whole gym it will take 5 minutes.

After exercise vivacity entirely nenadumannaya. Just want to enjoy life.

Despite the very short and very simple complex, stretching muscles and exercise well, perfectly (especially for charging).

And if we interpret every movement - the beauty out!

Cons:

I do not advise to perform complex inflammatory processes in the liver and gall bladder exacerbation of degenerative disc disease, in general, if your doctor has banned all physical activity - and hence a charge is harmful. Better to walk a little walk.

Need to focus - only then will feel good.

The presence of slippery and uncomfortable carpet in the room (this is the simplest reason is elementary solved - or cleaned the carpet, or buy yoga mats).

You do not get. Then you need to relax and think about that each time will be obtained better and better.

First of all, have to learn to breathe. Because these exercises require proper deep breathing, counting each inhalation-exhalation. For training Sit (better on a chair, aligning the back). We first have to divide your breath for three equal parts - belly breathing, diaphragm breathing, and breathing collarbone. Exhale. Make a second pause, then inhale while bulging belly. At this point, you feel like the bottom of the lungs is air. Then - the air enters the region of the diaphragm. At least the air is filled with the upper part of the lung. And then in reverse slowly exhale. To help yourself, you can for each phase of the breathing movements of the hands tied. By the way, need to breathe nose.

I asked the girl to illustrate the complex is far from model looks, that does not prevent her to be quite flexible. Of course, she performs exercises are not quite perfect, but who's stopping you to do it better?

Thus, the familiar room, fresh air from open windows, the mood - to start!

1. Stand facing the east, lining up his back and his arms at your sides. Relax your toes (you can even move them).

2. Try to step back from the outside. Here and now you and the sun that you greet. Inhale, exhale, fold your hands in front of the chest in the traditional greeting "namaste".

3. On the inhale, raise your arms above your head, stretching the whole body in one line.

4. On the exhale lean forward, arms stretched out before him.

5. Continue to bend. Place the palms on the floor and inhale.

6. During inhalation, place palms on both sides of the feet. Feel the tension of the chest. Exhale. Inhale - lunge left foot. Exhale - tuck fingers of his right leg under the foot, carefully stretching the muscles.

Option for trained - to raise his arms above his head.

7. During the next breath - move left foot back, pulling the body in a straight line.

8. On the exhale, lower the whole body on the floor. Buttocks raised slightly.

9. The next breath - lower pelvis, palms pressed to the floor, lift your upper body.

How to aerobatics, to try to stretch my legs, lifting them up.

10. During exhalation palms pressed to the floor, hips raised, it must look pretty "triangle".

11. During the next breath - make a lunge with his right foot, carefully stretching the muscles and trying to lower the left thigh to the floor.

You can raise your hands above your head.

12. Exhale - move left foot forward, lowered his head and straighten your legs.

13. On the inhale to straighten up, stretching his arms above his head.

14. Stretch. Exhale - lower hands, joining hands in "Namaste".

Slowly lower the arms down.

Now all repeat it at least twice.

A magnificent end to the subsequent contrasting shower and lovely breakfast.

Recommendations for the exercises.

Listen to each muscle, which are currently stretched. Think only about what you do, carefully watching the breath. Experience has shown that it is - the most difficult, because every morning there are lots of cases and the head, even in the morning, already "crowded" thoughts. So - forget about them during the exercise. Feel your body, and the effect will be the maximum - the body shall be filled with oxygen, goes into operation, there will be spirits, and things will be resolved quickly.

If exercise is not very successful - it does not matter, because you do it just for yourself. Even if the exercises are not perfect - the use of still unmistakable and eventually obtained will be better and better. Besides correctly do the exercises in the complex - it is very beautiful.

Do you still want to cheer up a cup of coffee? Yes please! But still I recommend: Try to start the day, welcoming the sun!