10 magical morning exercises for health and vitality

When the morning do not have time to recover and just need help specially selected exercises. This complex is even called magical - it includes asanas of yoga, gymnastics Qigong exercises and not only awakens the body, but it heals

. Before starting the exercises you need to ventilate the room, do a little exercises to warm up, and then just follow the instructions.

The site, , with the consent of the author Sergey Borodin's method, is divided this discovery, which will need no more than 10 minutes a day.



1. Pillar with rope



Why. Relaxation hand, shoulder girdle.

< How to do. Imagine your body - it's post and hand - rope, tied to a pole. If the column to turn sharply - rope will sweep over the post. Feet shoulder width apart. Completely relax your body and start turning around an axis with the complete transfer of weight, gradually increasing the intensity of

Duration -. By your feelings, but not necessarily by the number of breaths (inhale-exhale), multiple 6. For example, 6, 12, 18, 36, etc.



2. Heron



Why. The development of coordination, balance, agility, and improved blood flow in the lower extremities.

< How to do . It is necessary to stand on one foot, lift the other so that the thigh is parallel to the ground or even higher. Or just to the maximum possible height. Sock pull over. Hand, the same name of the raised leg to pull forward to at the end of the straightening. The second hand is down. Both palms are rounded, as if relying on two ball. Now you need to close your eyes and try to keep your balance. At the end - go up 3-5 times to toe

Duration -. On the sensations, but not less than 10 seconds



3.. Roller





Why. The strengthening of the spine, improving blood circulation in it, as well as releasing tension and fatigue.

How to do. Sit on the floor. Pull your feet to yourself and clasp their hands. Round the back as much as possible. Very lean back, take a ride on the back and return to starting position

Duration -. A few breaths, but the repetition of not less than 12 times


4. Hammer





Why. Relaxing the spine, particularly in the area of ​​the blades. Running in tandem with exercise "Roller».

< How to do. Lie on your back. Clasps itself for shoulders hands crosswise. Maximum rounded back. Lift the upper torso and gently begin to "tap" on the floor with his back

Duration -. A few breaths, but the repetition of not less than 12 times


<. br> 5. Sipping





Why. Unloading and relaxation. Exercise is compensating after the "Roller" and "Hammer».

< How to do. We lie on the back. Crosses fingers and pull the hands up as much as possible. Socks pull

Duration -. On their own feelings



6.. Candle





Why. Improved blood supply to the brain is beneficial to the health of the whole organism. With regular performance improve thinking, memory, hard work. Reduced need for sleep, breathing becomes less frequent.

< How to do. We lie on the floor. The legs are extended upward. Hands supported rack hips or lower back (higher in the latter position). Pull the toes to the ceiling. Important: the neck should not unnecessarily strain

Duration - a few breaths



7... Sphinx + Cobra





Why. The strengthening of the back, the spine becomes more flexible and mobile.

How to do. Lie on your stomach. Lift the upper torso and lean on the forearm. Forearms parallel to each other. Shoulders lowered, eyes forward, stretched out socks. This is the "Sphinx". Now we get up on his hands. The spine is more curved. We look forward or upward. This is the "Cobra". Then again, we return to the "Sphinx»

Duration -. A few breaths



8.. Germ





What Payment spine bending -. After bending back strong as possible it is necessary to round the back. It stimulates the digestive organs and prevents the deposition of salts in the knees.

< How to do. The legs under him, her knees together. We descend forward and most rounded back. Hands wrapped around knees or stretched forward

Duration -. A few breaths to total relaxation



9.. Twisting





Why. The increase in the mobility and flexibility of the spine, muscle tension, and even reduction in size of the stomach. It is useful in the prevention of back pain.

< How to do. We sit on the floor, one leg forward exhibit, the second is pressed against the thigh. The case unfolds in the opposite direction, one hand up against the floor, the other - in the knee. Repeat to the other side. The head is turned and directed opposite to the twisting direction, thereby increasing its effect

Duration -. At the discretion of, do not forget about breathing cycles


<. br> 10.Naklony 98,641,537





why. The strengthening of the spine and lower back, stretching the tendons.

How to do. Feet on the double shoulder-width apart. Hands are extended laterally. Without changing the position of the hands, do lean to the left. Fixed position, made a few cycles of inhalation and exhalation. We returned to its original position. We lean to the right and do the other side on the same number of breaths cycles. Now cant down, hand touch the opposite foot ankle. The other arm extended upward, look at that hand. Those breathing cycles, and return to the starting position. Then the slope to the other leg. At the end you need to make a compensatory deflection back exercises

Duration -., At the discretion



. These simple exercises can be performed during the day - they will help to relax and release tension. The whole complex is simple, but very useful - this becomes magical.



Based on the book "Code of the Phoenix - 2. Health. Energy. Thinking »





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