What everyone does after a good night’s sleep is either grab a newspaper and tea cup or get into the hassles of the day .Waking up doesn’t have to be something you do begrudgingly after pressing the snooze button ten times.If used wisely,the few minutes between being in the dreamland and waking up can be made into something you want to do.It’s always good to experiment something new.Here I have one of the most beneficial practices to do the moment you wake up.It’s called ‘the wake up yoga’.It’s healthy,healthy and healthy.
What is wake up yoga?
It’s a set of morning yoga poses which includes a series of stretches and twists.
The main advantages are
* They can also be done on your bed immediately after you wake up.
* Yoga will stimulate your body and mind with the fresh oxygen you take up reaching your brain cells through the increased blood circulation.
* Your thoughts become clear.
* You will be energized on the inside and can remain calm all day.
* Your internal organs function more efficiently.
* Your skin gets rejuvenated and results in younger looking glow.
* Yoga speeds up the metabolism ,so that you can eat more and burn more calories thus keeping you fit.
Here are some of the wake up yoga poses. Give them a try.
1)WARM UP
Warming up is kickstart to your daily exercise regime.It maximises the blood flow to your muscles and increases flexibility of tendons.Be sure to find some way that’s easy and enjoyable.Try out climbing the stairs up and down,or a few situps.But make sure you don’t overdo them. The best way to prevent overuse injuries to the muscles and joints is to build warm-up's intensity slowly, so tissues become conditioned to stresses and then respond to them with increased strength and flexibility.
2)SPINAL TWIST
It’s an easy way to boost your digestive system,relieve back pain,discomforts of sciatica etc.
Lie on your back and bring both knees in toward your chest. Holding your left knee into your chest, let your right leg straighten out on the floor. Bring your bent left knee across your body, keeping your shoulder blades on the floor. Turn your head to look over your left shoulder to complete your twist. Hold for 45 seconds to 1 minute. Bring both knees into your chest and repeat on the other side.
3)CORE WORKOUT
This pose helps to strengthen your thighs and abdominal muscles.It also unlocks the manipura chakra(the energy trapped within the abdominal area)thus bringing out a sense of wellbeing.
Place both your feet on the mattress. Lift up both legs, keeping your knees bent and in line with the hips. Your shins should make a 90-degree angle with your thighs. Place your palms beneath the back of your head and interlace your fingers. Inhale slowly and deeply. As you exhale, lift your head up from the mattress. Don't try to bring your chin to your chest. Instead, just try to lift your head straight up. At the same time, squeeze the bolster tightly with your thighs. Stay in this pose for 3 - 5 seconds, inhale and release.
4)LEG STRETCH
It releases tension on your foot joints,hamstrings and all other hip muscles.
* Stretch out your legs and keep them about hip-width apart. Lift up your right leg, then grab your calf with both hands. You can either keep the leg straight or bend it slightly. Spread your toes apart a few times. Point your toes at the ceiling, then point them at the wall behind your head. Repeat these 6 - 8 times. Then circle your ankle slowly in both directions a few times or until you're satisfied. Try to keep your upper body completely relaxed.
* Grab a scarf or belt, and place the middle part of it on your sole. Hold the ends of the scarf with both hands, pull your leg back as close to your head as possible and stay in this pose for a few long breaths. Do this very slowly.
* Now hold the ends of the scarf with only your right hand while stretching out your left arm sideways. Slowly move your leg as far to the right as you can without lifting your left hip from the mattress. Stay in this position for 4 - 6 long breaths. Use your left arm to help anchor the left side of your body down.
* Bring your right leg back to the neutral position. Transfer the ends of the scarf to your left hands, stretch out your right arm sideways. Slowly tip your right leg to the left until it reaches the mattress. Allow your right hip to lift up but keep your right shoulder down. Turn your head to the right. Stay in this twist for 4 - 6 long breaths. Bring the leg back to the neutral position, release and repeat.
5)EAGLE ARMS
This pose can stimulate more blood circulation to your upper body.
Push yourself up to a seated position. You can either sit cross-legged, or sit on your shins with your knees together and your bottom on your heels. Stretch out both arms in front of you. Cross your right arm over your left and bend your elbows. Make a 90-degree angle, with your right elbow resting in the crook of your left arm. Intertwine your hands with each other until your palms touch. Your upper arms should be about the same height as your shoulders. Try to sit up very straight; don't slouch or lean to one side. Stay in this position for about 30 seconds to a minute. Release and redo the pose with your left arm on top of your right.
6)COW POSE
It’s a gentle exercise for spine and neck.
Remain in a "tabletop" position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.
As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look straight forward. Exhale, coming back to neutral "tabletop" position on your hands and knees. Repeat 10 to 20 times.
7)CAT POSE
Remain in a "tabletop" position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.
As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don't force your chin to your chest. Inhale, coming back to neutral "tabletop" position on your hands and knees.It’s often paired with cow pose.
8)CHILD’S POSE
Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips. Exhale and lay your torso down between your thighs. Broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs. Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck. Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor.It’s a resting pose.Stay in the pose from 1 to 3 minutes.
[Source : paramapoonya]
What is wake up yoga?
It’s a set of morning yoga poses which includes a series of stretches and twists.
The main advantages are
* They can also be done on your bed immediately after you wake up.
* Yoga will stimulate your body and mind with the fresh oxygen you take up reaching your brain cells through the increased blood circulation.
* Your thoughts become clear.
* You will be energized on the inside and can remain calm all day.
* Your internal organs function more efficiently.
* Your skin gets rejuvenated and results in younger looking glow.
* Yoga speeds up the metabolism ,so that you can eat more and burn more calories thus keeping you fit.
Here are some of the wake up yoga poses. Give them a try.
1)WARM UP
Warming up is kickstart to your daily exercise regime.It maximises the blood flow to your muscles and increases flexibility of tendons.Be sure to find some way that’s easy and enjoyable.Try out climbing the stairs up and down,or a few situps.But make sure you don’t overdo them. The best way to prevent overuse injuries to the muscles and joints is to build warm-up's intensity slowly, so tissues become conditioned to stresses and then respond to them with increased strength and flexibility.
2)SPINAL TWIST
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Lie on your back and bring both knees in toward your chest. Holding your left knee into your chest, let your right leg straighten out on the floor. Bring your bent left knee across your body, keeping your shoulder blades on the floor. Turn your head to look over your left shoulder to complete your twist. Hold for 45 seconds to 1 minute. Bring both knees into your chest and repeat on the other side.
3)CORE WORKOUT
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Place both your feet on the mattress. Lift up both legs, keeping your knees bent and in line with the hips. Your shins should make a 90-degree angle with your thighs. Place your palms beneath the back of your head and interlace your fingers. Inhale slowly and deeply. As you exhale, lift your head up from the mattress. Don't try to bring your chin to your chest. Instead, just try to lift your head straight up. At the same time, squeeze the bolster tightly with your thighs. Stay in this pose for 3 - 5 seconds, inhale and release.
4)LEG STRETCH
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* Stretch out your legs and keep them about hip-width apart. Lift up your right leg, then grab your calf with both hands. You can either keep the leg straight or bend it slightly. Spread your toes apart a few times. Point your toes at the ceiling, then point them at the wall behind your head. Repeat these 6 - 8 times. Then circle your ankle slowly in both directions a few times or until you're satisfied. Try to keep your upper body completely relaxed.
* Grab a scarf or belt, and place the middle part of it on your sole. Hold the ends of the scarf with both hands, pull your leg back as close to your head as possible and stay in this pose for a few long breaths. Do this very slowly.
* Now hold the ends of the scarf with only your right hand while stretching out your left arm sideways. Slowly move your leg as far to the right as you can without lifting your left hip from the mattress. Stay in this position for 4 - 6 long breaths. Use your left arm to help anchor the left side of your body down.
* Bring your right leg back to the neutral position. Transfer the ends of the scarf to your left hands, stretch out your right arm sideways. Slowly tip your right leg to the left until it reaches the mattress. Allow your right hip to lift up but keep your right shoulder down. Turn your head to the right. Stay in this twist for 4 - 6 long breaths. Bring the leg back to the neutral position, release and repeat.
5)EAGLE ARMS
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Push yourself up to a seated position. You can either sit cross-legged, or sit on your shins with your knees together and your bottom on your heels. Stretch out both arms in front of you. Cross your right arm over your left and bend your elbows. Make a 90-degree angle, with your right elbow resting in the crook of your left arm. Intertwine your hands with each other until your palms touch. Your upper arms should be about the same height as your shoulders. Try to sit up very straight; don't slouch or lean to one side. Stay in this position for about 30 seconds to a minute. Release and redo the pose with your left arm on top of your right.
6)COW POSE
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Remain in a "tabletop" position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.
As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look straight forward. Exhale, coming back to neutral "tabletop" position on your hands and knees. Repeat 10 to 20 times.
7)CAT POSE
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As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don't force your chin to your chest. Inhale, coming back to neutral "tabletop" position on your hands and knees.It’s often paired with cow pose.
8)CHILD’S POSE
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[Source : paramapoonya]
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