Stand straight, the feet are parallel to each other, the back is straight, the stomach is drawn, the shoulders are straightened, the chin is parallel to the floor, the whole body is maximally stretched. Follow the distribution of body weight - strictly on both feet (do not carry weight on one leg, socks or heels). Control your breathing: it must be complete. Bonus: we form a beautiful posture.
"Upper salute"
Without changing the starting position, on inhaling slowly from the shoulder, open your arms to the sides, brushes meet over your head. Do not bulge your belly. Bonus: "straighten" the shoulders, get rid of stoop.
"Touching the ground"
On exhalation lean forward (move from the hip), bend your elbows, keeping your back elongated, and the chest crooked, and then, relaxing towards the hips, lay your hands on the floor. The legs should be absolutely straight. Bonus: the pose perfectly relaxes the lower back, speeds up the metabolism.
"Runner"
On inhalation, remove the right leg as far back as possible, the left leg - bend in the knee so that the shin is perpendicular to the floor (knee above the ankle), go down, pressing the hips to the floor and stretching your back from the base to the crown.
Weight is distributed between the legs strictly uniformly.
Bonus: we work out the muscles of the back, front and inner surface of the thigh. Exercise perfectly burns calories!
"Child"
On exhalation, keeping your back elongated, slowly lay the pelvis on the heels, then pull the body along over the hips, round the back and, in the last turn, lower the head. Connect your knees and socks together, and explore the heels so that a hole forms in the area of your feet. Control your breathing. Bonus: Asana allows you to relax, relieve tension.
"Vajarasana" (Natural Seed)
On inhalation, roll up the "round" body (shoulders above the pelvis). Sit with your buttocks on your heels right in the hole in the area of your feet, stretch your back, brush your wrists in front of you. Exhalation. The back, neck, head and loin should be on one straight line, perpendicular to the floor.
Bonus: strengthen the ligaments and tendons of the knees and shins, improve the work of the digestive organs, tone the muscles of the hips, waist, arms.
Slopes in the "cat"
Slowly fold your arms, keeping your shoulders away from your ears, and your elbows so that they touch the body. The thorax goes down and forward. Slopes in the "Cat" can be alternated with rolls.
Watch for the correct position of the body: do not fail the waist, keep the back and neck on one straight line, and the palms - tightly pressed to the floor.
Bonus: Exercise burns calories well, strengthens the back and arm muscles.
Central block rolling in the "cat"
On the inspiration, gradually get on all fours with the support on the hands and knees, the back is straight, parallel to the floor. On exhalation, bend your back up, lowering your head ("Lower Cat"), then in the inspiration, unfold the pelvis so that the waist is parallel to the floor, and "open" the thorax. Movement is from the base of the back to the vertex, the vertebra behind the vertebrae. Complete 5 "cat's" rolls.
Do not tilt your head back, do not allow over-bending in the neck and lower back! Bonus: the pose stimulates blood circulation in the lumbar region, strengthens the back muscles, refreshes the skin of the face. Excellent prevention of gynecological diseases!
Transitions from "mountain" to "cat"
On inspiration, form the "Cat" pose. On exhalation slowly raise the pelvis and give it back: legs are stretched, the chest cage passes between the hands. On inspiration, passing through the "Cat lower", go to "Cat". Transitions can alternate with the rolls in the "Cat". When moving to the "Mountain" (back), the back is straight, from the "Mountain" (forward) - "round". Bonus: strengthen the muscles of the spine, "store" the sexual energy.
The final part of the "child"
On exhalation from the "Cat" slowly move into the pose - "Child". Relax.
"Vajarasana" (Natural Seed)
On inhalation, rise to the "Vajarasana" - a pose of rest and reflection. Exhalation.
"Touching the ground"
On exhalation, straighten the right leg to the left. Relax by tilting forward. Breathe in. Do not push yourself with the back foot! The main thing is to keep the smoothness and uniformity of traffic. If you do not have enough strength to make this transition smoothly, pulling your pelvis up and keeping your leg straight, it's better to slightly bend the back leg, avoiding jerks.
"Runner"
On the inspiration, smoothly go to the "Lower Cat", but place your hands on the fingers to allow room for maneuver. On exhalation the left leg paces forward. On inhaling, pull the body from the pelvis to the crown. If the length of breathing allows, then the entire transition can be performed in one breath.
Tadasana
On exhalation, bending your knees, raise upward with a roll.