Nowadays, people are always faced with many pressures and difficulties in life, work or study. That makes you sometimes feel tired in the midst of life when there is little time for yourself to take care of your body, mind or appearance.
In order to build a comprehensive way to help restore lost energy, increase your exercise and resistance training to not only have a healthy body but also affect your spirit, helping you to feel full. full of energy every day. So let Drinkizz share with you a simple, effective exercise to start your day with more energy with the Sun Salutation Exercise!
Sun Salutation yoga is a combination of a series of flexible yoga movements in succession to help awaken the body parts and all senses combined with rhythmic breathing. This exercise is very gentle and simple, but very effective, especially for those who persist in practicing every day!
I. Instructions.
- First, we practice standing in the right posture:
- Stand at the top of the mat, about 2 feet away from the edge of the mat
- Stand with your feet parallel to each other, pressing all four corners of your feet into the floor. Squeeze your feet together or slightly apart.
- Pull the thigh muscles up.
- Roll your butt down to hide your tailbone and pull your pubic bone up to elongate your waist.
- Raise the sternum to relax the abdominal muscles.
- Pull the shoulders back, feel the chest muscles relax, and the chest expands.
- Extend the back neck up, keeping the head of the neck and back aligned on the vertical axis.
- Maintain the correct standing position and relax until the breath is smooth and clear
- When the body is relaxed, and the breath is clear, we begin the sun salutation exercise:
- Inhale, exhale, hands clasped in front of the chest
- Inhale at the same time with both arms reaching up high, lifting the chest to the sky, bending the upper back, and keeping the lower back straight
- Exhale and bend your hips forward until your hands touch the floor, level with your feet, back straight, legs straight
- Inhale and step back with your right foot long, stretch your right foot, left foot perpendicular to the floor, back straight, hands touching the floor.
- Hold your breath, step left foot behind right leg, squeeze thighs, roll buttocks, waist straight, arms perpendicular to the floor, hands stretched, head, neck, and back in line, face looking at the floor
- Exhale while lowering knees to the floor, chest to floor, forehead to the floor, forearms vertical, elbows close to the waist, shoulders open, chest muscles stretched.
- Inhale to lengthen the whole body, raise the chest with arms, navel touches the floor, shoulders open back, arch the upper back (cobra).
- Exhale, straighten your arms, shift your weight back, legs straight, back and arms in line, head relaxed, feet parallel, heels touching the floor (inverted V)
- Inhale, shift the center of gravity forward, step right foot horizontally with 2 hands, right foot perpendicular to the floor, lower left knee, extend foot, raise chest, straighten back.
- Exhale, shift your weight to the front foot, step the back foot back to the front foot, feet parallel, close or half-closed, hip flexed, hands touching the floor.
- Inhale, raise your arms above your head, in line with your back, lift both your back and arms up, roll your butt down to keep your waist straight, lift your chest up to the sky, arms open all the way back.
- Exhale, stand up straight and lower your arms back to the starting position.
II. Benefits of Sun Salutation.
Sun Salutations help circulate blood and warm up to prepare the muscles for better exercise in the following poses. In addition, exercise also brings unexpected health effects as follows:
- Increases circulation of energy in the body: Many people suffer from stress and a feeling of tiredness due to not starting their day with proper exercise. Sun Salutations can be done to give the body a much-needed pause to infuse strength and vitality, help boost energy by aligning the body properly, and promote better blood circulation. In particular, the increased blood circulation will help distribute energy evenly throughout the body.
- Improve muscle flexibility to prevent stiffness or injury: Muscles that are tight and inactive in the morning can be awakened as the movement helps target multiple muscle groups. Thanks to this, you are lubricated joints, and glued tendons to limit diseases related to back pain, and shoulder and neck pain. The exercise also makes you more flexible and improves your body posture.
- Reduce stress and find inner peace: As you practice the movement, you may feel some of your stress move away and loosen some grips that could be harmful to you. So let this exercise refresh and energize you to start your day feeling happy and refreshed.
The Sun Salutation sequence is both a simple warm-up exercise and an exercise in perseverance, trying to help change your mind in a powerful and extraordinary way. Let’s practice this exercise with Drinkizz every morning with this simple but effective exercise!
