Exercise is a great way to get energized in the morning. But if you don’t have time for a full workout, there are a few specially selected exercises you can do to wake your body up and get you ready for the day. Called Magical, this workout routine incorporates yoga poses and elements of qigong practice to help you both wake up your body in the morning and get healthier.
Before you begin, it’s important to air out your room and warm up your muscles. The next thing you should do is just follow the instructions.
The Hiit Workout team is happy to share his amazing 10-minute routine with you. Let’s get started!
1. Post with ropes
What is it for? To relax 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 ropes will wiggle from side to side. This is what you should do. Stand with your feet shoulder-width apart, relax your hands completely and begin to rotate your body around the axis of your spine with full weight transfer, gradually increasing the intensity of the exercise.
Duration. Do this exercise as long as you feel comfortable, but be sure to count the number of breath cycles (inhale-exhale). Remember, they should be divisible by six. For example, 6, 12, 18, 36, etc.
2. Heron
What is it for? To develop flexibility, balance and coordination, and to improve circulation in the legs.
How is it done? Stand on your left leg, raise your right leg so that your thigh is parallel to the floor or higher. Or just raise your leg as high as you can. Pull your toes toward you. Pull your right arm forward, but don’t straighten it completely. Keep the left arm down. Your palms should be rounded and relaxed, as if you were holding two balls. Close your eyes and try to keep your balance. Finally, stand on your toes. Repeat 3-5 times.
Duration. Do this exercise as long as you feel comfortable, but not less than 10 seconds.
3. Happy baby pose
What is it for? Strengthen your spine, improve blood flow to the spinal cord, relieve stress and fatigue.
How is it done? Sit on the floor. Pull your legs toward you, grasping them with both hands. Curl your back as much as possible. Lean back, roll onto your back and return to starting position.
Duration. Do this exercise for several breathing cycles, but not less than 12 times.
4. Hummer
What is it for? To relax the spine, especially between the shoulder blades. This exercise should be done together with the “Roll” exercise.
How to do it? Lie down on your back. Place your right hand on your left shoulder and your left hand on your right shoulder. Rotate your back as much as possible. Lift your torso and start tapping your back on the floor.
Duration. Do this exercise for several breathing cycles, but not less than 12 times.
5. Stretch
What is it for? Relief and relaxation. This is a compensatory posture to be done right after the “Roll” and “Lobster” exercises.
How to do it? Lying on your back, cross your fingers and pull your hands up as far as possible from your shoulders. The toes are pointed.
Duration. Do this exercise as long as you feel comfortable.
6. The Candle
What is it for? This exercise helps improve cerebral blood flow, which has a beneficial effect on your whole body. Regular practice improves your memory, mental performance and efficiency, reduces the number of hours you sleep and slows your breathing.
How to do it? Lie down on the floor with your legs stretched toward the ceiling. Once in this pose, place your hands on your hips or lower back for support (in the latter case, you will be able to lift your legs higher). Point your toes toward the ceiling. Important: Do not tense the neck muscles.
Duration. Perform this exercise for several breath cycles.
7. Cobra
What is it for? This exercise strengthens your back and makes your spine more flexible.
How to do it? Lie on your stomach. Lean on your forearms, raise your torso and hold. Keep your forearms parallel. Look forward, drop your shoulders and point your toes. This is the “Sphinx”. Now lift your torso with your hands, arch your back even more and look forward and up. This is “Cobra”. Then come back to the “Sphinx” pose.
Duration. Do this exercise for several breathing cycles.
8. Embryo Pose
What is it for? This is a compensatory posture; after arching the back, it is necessary to relax the spine by rounding it as much as possible. This exercise stimulates the digestive organs and prevents calcium deposits in the joints.
How to do it? Lower your hips to your heels, keeping your knees together. Lean forward and arch your back as far as possible. Wrap your arms around your knees or simply stretch forward.
Duration. Do this exercise for several breaths until you reach complete relaxation.
9. Twisting
What is it for? This exercise improves the mobility and flexibility of your spine, stretches your muscles and reduces the size of your waist. It’s also a great way to prevent back pain.
How is it done? Sit on the floor with your right leg straight in front of you. Place your left foot on the floor outside your right thigh. Turn your torso to the opposite side, pressing your right hand against the floor and your left hand against your knee. Repeat on the opposite side. Remember, the head should be turned in the opposite direction of the twist. This increases the effectiveness of the exercise.
Duration. Do this exercise as long as you feel comfortable, but don’t forget to breathe.
10. Bends
What is it for? This exercise helps strengthen your spine and lower back muscles and stretches your tendons.
How is it done? Stand with feet about twice shoulder width apart. Hold your arms straight out from your sides. Without changing the position of your arms, bend sideways to the left. Hold for a few breaths and then return to starting position. Side-bend to the right and hold for the same number of breaths. Now bend forward with your right hand touching your left ankle. Extend your left arm upward and turn your head to face it. Hold the pose for a few breaths and return to the starting position. Repeat with the opposite leg. When you are finished, you can do a backward bend, which is a great compensation for forward and side bends.
Duration. Do this exercise as long as you feel comfortable.
This exercise can be done in the morning or throughout the day. This will help you relax and relieve stress. Simple and very useful, this exercise program deserves to be called magical!
