Morning is the best time for training: the sun is not so active, and you will get a charge of vivacity for the whole day.
Sit in a comfortable posture with a straight back and focus on the breath. Count 10-15 respiratory cycles and slowly stand up.
- Join the palms over your head and sit down, as if sitting on a high chair. Hands stretch up, coccyx - down, trying to pull the lower back. Stay in this position 3-8 cycles of breathing
- Straightening the legs while continuing to stretch, release the body down, trying as hard as possible to press it to the straight or slightly bent legs. Hold for 3-8 breaths.
- Put your hands on the floor under the shoulder joints, alternately step forward nogamina. Gently stretching between the palms and coccyx, stay in the pose "hill" three or five breathing cycles.
- On exhalation, lift back and up one leg. Stretch and keep the flowing line "stop-loin-dot between the arms-crown-palm" two or three breathing cycles.
- Accept the "swallow" pose. While maintaining an even breathing, try to stretch between the foot of the left (stretched back) leg and the crown. Stay in this position for two or three breathing cycles.
- Leave the left leg back-down, and the right leg bend at the knee joint. Pull your hands up, giving the body an upright position. With the next breath, lower the pelvis below, relaxing the muscles of the perineum.
- Expand the body in one plane with your legs. The right leg is bent at an angle of 90 degrees, the left straight. Pull your hands to the sides, top-up (three or four breaths)
- Straighten the right leg. Bend to the right, lower the right hand to the lower leg, left stretch upward behind the head. Stretch the entire left side in the flow of four cycles of breathing.
- Straighten, and then turn the body toward the left leg, unfolding the left foot of the left foot forward. Lean towards the leg (back straight). The left palm rest on the floor or on the shin, the right drag to the sky.
- Bend the left leg in the knee (angle ninety degrees) and stretching the top of the head and up, turn the body to the left. Having brought the right shoulder behind the left thigh, fold the brushes into the gesture on the master and lightly press the palm of your hand with a two-three-volt-exhalation.
- Fall on the floor of the twine (the right leg is bent, the straight left is set back). With palms on the floor, try to lower the hips as low as possible (three-four-breathing cycles). Do not make sudden movements and avoid excessive pain.
- If exercise 11 seems too easy for you, you can complicate it in the following way: with your right palm rest in the ground, and with your left grasp the left foot and bend your foot to your knees, try to bring your heel to the buttocks (two-triadic cycles).
- Release your left foot and stand on all fours. Then slowly go to the "hill" position (see exercise # 3). Hold it in sodium-five breathing cycles and gently drop to your knees.
- If you feel tired, lower your hips on your heels and rest your breathing five or eight breathing cycles. This exercise will help relax and relieve tension in the muscles.
With the load on the left side of the body, repeat the sequence of exercises three-thirteen on the right side.
Training will be much more effective if you direct attention to those areas of the body where the work takes place (tension or relaxation of muscles). Therefore, even before the beginning of the exercise, try to maximize freedom from thoughts scurrying in your head.
According to statistics, most women are dissatisfied with the size of the lower part of their body (waist circumference, hips and buttocks). Regularly perform this complex and you will soon see the result!