Including stretching in your daily morning routine can help you start your day. This can keep you from drinking coffee until mid-morning when you need it most. It can also help you approach the day with more self-confidence. This sequence can take less than 10 minutes, or longer if you want to stay in the poses for a few more breaths or repeat the entire sequence several times. It can really make a difference in how your body and mind start the day.
1 child pose
This restorative pose is ideal for gently stretching your hips, pelvis, thighs, and spine, which may be a little tight in the morning. It can be very pleasant if you have slept a little badly or if you are crooked. It also calms the brain and relieves stress and fatigue, so it can be helpful to start your day off right.
Equipment Needed: For all of these poses, a yoga mat is a good item. If you don’t have a yoga mat, you should stand on a stable mat or rug (you won’t slip on the wood!) to cushion your knees.
Muscles worked: This exercise lengthens the gluteus maximus, piriformis, other rotators, hamstrings, spinal extensors, etc.
Start on all fours on the mat, knees directly under hips but big toes touching.
You can separate your toes if the contact puts pressure on your knees.
Inhale and feel how your spine lengthens
As you exhale, bring your butt toward your heels and tuck your chin into your chest.
Rest here, with your forehead on the ground and your arms outstretched. You can also put your arms along your body, palms up if you prefer.
Hold this position for 5 deep breaths and deep, steady breaths.
2 Cat and cow (Marjaryasana and Bitilasana)
These two postures performed together can increase the circulation of cerebrospinal fluid. This lubricates the spine, stretches the back and torso, and gently massages the organs in the abdominal region. All of these are good for helping you wake up and face the rest of your day.
Muscles worked: This move moves your spine, releasing the tension it contains, as well as the muscles in your arms, abs, and back.
Change from Child’s Pose to all fours, tops of feet flat, shoulders directly over wrists, and hips directly over knees. As you inhale, lower your belly, letting your back arch but keeping your shoulders rounded. back and down (that’s the Cow).
cow). Look slightly up at the ceiling.
As you exhale, press your hands into the floor and round your upper back (that’s the cat).
Keep moving, arching on the inhale and rounding on the exhale, and repeat this position for 5 breaths.
3 Downward Facing Dog (Adho Mukha Svanasana)
This pose is ideal for the morning because it is a slight inversion. It resets your nervous system, calms the brain and energizes the body.
It can also relieve fatigue. If you have back problems that affect your sleep and leave you sore and tired, this pose is especially for you. Consider doing it twice as long as suggested below, or doing it again between other poses in this sequence for three breaths each time.
Muscles Worked: This pose actively works your arms, shoulders, wrists, and core, while stretching your hamstrings, spine, and calves. Much of your body works or stretches here.
On all fours, push yourself up with your hands, straightening your arms as you raise your hips and straighten your legs.
Note: You can spread your feet and hands a little wider, as a longer position is often more comfortable and efficient.
Your heels don’t have to touch the ground here and most people won’t.
As you exhale, press your hands together and roll your shoulders down and back, moving your shoulder blades down your back and your shoulders out.
Your spine should be neutral. You don’t want to overexert your upper spine, hunch your shoulders, or sag your belly too much. Take at least 5 deep breaths here, bending one knee and then the other, to gently open the back of each leg. Come into the pose without moving your legs for at least 2 deep breaths.
4 Mountain Pose (Tadasana)
This pose always seems simple, but it can do a lot for your posture, your confidence, and the rest of your yoga practice if you do it right.
Muscles Worked: Mountain pose works a variety of muscles in the chest, legs, core, and arms. Even the arches of the feet must be requested.
You can simply step forward with your right foot from the previous pose, or from downward facing dog, look between your hands and step forward.
Look between your hands and lift one foot, then the other, so they meet on top of your mat.
Your feet should have your big toes just touching, your heels slightly apart, or you can have your feet a few inches apart to improve your balance. Relax your arms so they rest at your sides while you remain active. Your shoulder blades will roll
face up, with neck extended and palms facing forward to keep them hooked.
As you breathe in and out here, shift your weight back and forth on your feet, to see if you’re really standing evenly on both sides. Consider just lifting your toes up and apart, or even seeing if you can get all 4 corners of your feet to support your weight equally.
Take 5 deep breaths here.
5 Standing Forward Bend (Uttanasana)
This pose calms the brain, relieves stress, fatigue, and anxiety, and stimulates the kidneys, liver, and digestion. It also gives the impression of being hugged, which is never a bad thing.
Muscles Worked: Uttanasana works the muscles of the spine, glutes, hamstrings, quadriceps, and piriformis.
From Mountain Pose, take a deep breath and raise your hands until they meet above your head.
As you exhale, bend at the hips (not the waist), keeping your torso long and lifted.
Your legs will remain straight, so you will place your hands where they are most comfortable: on your shins, ankles, feet, or even on the floor. You can also bring your palms to the back of your calves or ankles. (Note: If none of these options work for you, hold opposite elbows.
your body, hold opposite elbows).
Keep your feet firmly planted and your hips over your heels. As you stay here for 5 deep, steady breaths, remember
lengthen the trunk and spine on your inhalations. Release your curl on your exhalations. Completely relax your head and neck.
When you’ve completed five full breaths, release your arms from where they were as you exhale and lift them up, lifting your hip joints and core. and come back up, lifting the hip joints and body, inhaling.
Return to Mountain Pose for 5 breaths to complete the exercise.
Everyone has their own morning routine: meditation, coffee, hot water with lemon, breakfast and exercise, etc.
By incorporating a quick yoga routine into yours, you can turn inward before starting your day. You will give yourself some “me time” before doing anything. In addition, you will stimulate your organs, your brain, your muscles and your concentration.
You can also wait for your coffee until a more convenient time. Studies from reliable sources indicate that coffee is most effective between 10 am and noon, anyway!
Wellness, ecotherapy, which proves once again that Mother Nature knows better than anyone!
Scientists have discovered that having green plants in the home or office can help create a productive and healthy environment. In fact, research shows that flowers, houseplants, and trees not only reduce stress, but also make us healthier, physically and mentally. From improving air quality to reducing mental fatigue to just looking beautiful, green plants contribute to our overall well-being in many ways. Read on to find out why incorporating greenery into your lifestyle is so beneficial.
Scientific research has provided detailed evidence of the many virtues of green plants.
Green plants are an essential part of our environment, providing vital resources such as oxygen, food, fuel, and medicine. They also help regulate the global climate by removing greenhouse gases from the atmosphere. In addition to these fundamental ecological functions, they provide several benefits to humans.
Studies have shown that green plants help purify indoor air by absorbing toxic substances such as formaldehyde and benzene, reducing allergic reactions and improving human health. Additionally, exposure to green plants can reduce stress levels by 25%, improve workplace productivity by up to 15%, and lower blood pressure in people with hypertension. Additionally, green plants can enhance creativity and cognitive performance through their calming effect on the mind.
The importance of green plants is not limited to air purification, but also psychological well-being.
According to a study carried out by the University of Exeter, taking care of plants can have many benefits for our well-being. The study, published in the Environment and Behavior Review, found that participants who were given plants to care for felt calmer and more relaxed than those who did not do any gardening activities. The study also found that people who felt responsible for caring for their own plants had lower levels of anxiety and depression than those who didn’t own any plants.
In addition, there is evidence that doing activities like caring for plants can reduce stress levels, improve mood, increase attention span, and even boost creativity. Taking time to observe the growth of a plant is a form of mindfulness practice that helps people become more aware of themselves and their surroundings. Mindfulness activities have been associated with better cognitive functioning and lower levels of stress hormones like cortisol.
The effects of houseplants on inner happiness have also been extensively studied.
Furthermore, according to an article in the Journal of Health Psychology, caring for plants can help strengthen our sense of connection to nature. This link has been linked to numerous health benefits, including improved mental health, increased self-esteem, decreased feelings of loneliness, increased sense of vitality, and greater overall satisfaction with life.
Finally, research shows that simply looking at nature can also be beneficial. According to a study conducted by the National Institutes of Health (NIH), looking at images of nature scenes has been shown to reduce stress levels more effectively than looking at city scenes or abstract works of art. Adding to this finding, studies have found that viewing natural landscapes can reduce heart rate variability, an important measure used by scientists to assess the physiological response to stress.
Rewarding your child with a green plant to care for could increase his sense of responsibility.
Give your child a life lesson by giving him a plant. This not only requires some commitment, as the plant must be watered regularly and kept in the right environment, but it is also an ongoing task that requires dedication. If a child learns to take good care of his green plant, he will not only have a sense of accomplishment at seeing something grow and thrive under his care, but he will also learn that taking on such responsibilities brings long-term rewards. This can help you understand that certain tasks need to be handled consistently if one is to be successful.
Also, caring for a green plant can teach children the importance of patience and understanding. Many plants take a while before they begin to show signs of growth or progress, and learning to be patient during this time is an invaluable lesson for any child. It is also important that children learn that caring for a living thing is more than just providing water. It is about understanding the environment in which the plant lives and knowing what measures are necessary for its health and growth.
Discover the 8 splendid benefits of laughter
They say laughter is the best medicine, and it turns out there’s some truth to that old adage. Studies have consistently shown that even a small dose of laughter can have many health benefits, from lowering stress hormones to boosting immunity to relieving pain. Whether it’s watching sitcoms on TV, swapping funny stories with friends, or just smiling in the mirror, laughing more can be one of the easiest ways to improve your well-being naturally. Read on to find out why you should laugh more often!
Laughter has an anti-stress effect.
Laughter can reduce stress levels by releasing endorphins and providing feelings of emotional relief. Endorphins are chemicals released in the brain that lift mood and help reduce pain, while emotional relief releases negative thoughts and emotions. The physical act of laughing also improves blood circulation, which helps oxygenate our muscles. This process can help reduce tension in the body, helping us feel relaxed and energized. Also, when we laugh, we use our abdominal muscles to breathe, which can help strengthen the core and promote better posture over time.
Laughter increases the mood.
Research has linked laughter to better mental well-being, as it can help improve our mood and provide a feeling of relaxation that can last long after the laughter has subsided. Additionally, it can also help us take a step back from difficult situations by allowing us to take a break from the intense emotions associated with a problem or situation we are facing. Laughter also triggers positive feelings like joy and happiness which, when experienced often enough, can increase our overall resistance to life’s difficulties, allowing us to overcome them more easily.
Laughter is a source of energy for various systems of the body.
Laughter is known as a natural form of medicine because it stimulates different systems in our body. Like the respiratory system, which is responsible for carrying oxygen throughout the body, the circulatory system, which transports oxygenated blood throughout the body and aids in muscle relaxation. And the digestive system, which facilitates the absorption of nutrients by all the cells of the organism, thus contributing to good health and general well-being. Additionally, laughter helps lower blood pressure through better circulation, while reducing inflammation in joints and other areas where inflammation may be present due to stress or chronic conditions.
Laughter increases life expectancy and resilience level.
Laughing regularly has been linked to a longer life, as its natural effects on hormonal balance promote healthier aging processes. Like slowing down cell death, improving immune function and hormone regulation, which overall improves life expectancy compared to people who don’t laugh regularly throughout their lives.
And laughter not only has physical health benefits, but studies have shown that people who laugh often tend to have higher levels of optimism. This encourages more positive thinking and increases mental resilience despite the daily stress or difficult situations they may face. Something that allows them to better face the obstacles they encounter throughout their lives.
Laughter is an art that unites everyone in the four corners of the world.
Laughing with others provides an opportunity for people to bond through shared experiences, thus uniting people from all walks of life, regardless of backgrounds or differences. These bonds formed between individuals through shared moments of joy allow for a better understanding between different cultures. Ultimately bringing more peace, helping to bridge any gaps that may exist between them due to differences in beliefs or lifestyles. These newly formed relationships through mutual respect generated through laughter pave the way for greater mutual openness, leading to general harmony throughout the world.
Laughter promotes the production of dopamine.
Engaging in bouts of laughter regularly, even if forced at first, will eventually lead to bouts of genuine warm laughter because your brain produces higher levels of dopamine when your laughter is genuine. Therefore, high doses of dopamine encourage you to flourish faster than normal and push you to higher heights than normal.
Furthermore, it reflects positively on people’s productivity levels, allowing them to juggle more tasks efficiently without feeling burned out faster than usual. Studies have shown that regular attendees report higher job satisfaction compared to non-attenders because they know how to keep themselves entertained in their work environment, leading to a happier workforce everywhere.
Laughter improves cognitive performance.
Laughter stimulates the nerve endings located around the brain, causing the release of many hormones such as serotonin, cortisol, and epinephrine, which promotes better decision-making ability. Additionally, these hormone releases have other beneficial effects on the mind, promoting increased concentration, quicker reaction times, superior memory recall, and quicker problem-solving abilities. Therefore, by incorporating regular sessions into your routine, you gain a lot of cognitive skills, allowing you to mentally stay ahead of the competition.
Laughter has an anti-aging effect.
Finally, laughing out loud works many facial muscles, making the skin look smoother, brighter, and healthier than before. Therefore, regular laughing sessions could improve skin tone by preventing premature wrinkle formation, helping to keep you looking younger and fresher for longer. In addition, certain parts of the face are exercised regularly, which strengthens the firmness and suppleness of the skin, giving it a smoother, smoother appearance. This simple activity that everyone loves: laughter, could make you look younger for years to come.
The best exercises to strengthen the whole body
Muscle-strengthening exercises can be described as upper body, lower body, or core exercises. However, there are also several exercises that work most of a person’s muscles at the same time. A full-body exercise works multiple muscle groups in the body, rather than just one. No one exercise works every muscle, but these exercises generally work your upper body, lower body, and core. Good exercise should include aerobic activity and muscle strengthening.
Many muscle-strengthening exercises increase your heart rate and breathing, but aerobic activity for 20 to 30 minutes a day is ideal. This duration is longer than that of muscle strengthening exercises. However, by combining a few exercises that work multiple muscle groups, including aerobic activity and muscle-strengthening exercises, a person can ensure that all parts of their body are exercised.
Do exercises for the whole body.
Many muscle building exercises use repetitions and sets. A repetition is the total movement of an individual exercise. A series corresponds to a certain number of repetitions.
For example, one repetition of a push-up consists of extending your arms, lowering your chest to the floor, and then raising your body back to its original position. A set can consist of 10 to 20 repetitions of push-ups, or as many as one person can do. Each person is capable of performing a different number of repetitions and sets of the same exercise during the same workout. Usually, a person can do as many reps as they can, rest for a few minutes, and then repeat that set. Even small amounts of exercise make a difference in overall health. A person should not get discouraged if a few repetitions of an exercise exhaust him. He will be able to do more if he exercises regularly, and even a small amount of exercise is beneficial.
To do push-ups:
Place your palms on the floor under your shoulders, arms straight.
Stretch your legs back, resting them on the soles of your feet, so that your body is in a straight line.
Lower your body so that your chest or nose is just about to touch the floor.
Repeat this exercise 10 times or as many times as possible before you get tired. Take a break, then start this series over again.
If this is too difficult, start on your knees instead of straightening your legs. Over time, work your way up to the flex described above.
Starting from a standing position, squat down and then come back up. Repeat as many times as possible, take a break, and then start the set again.
Burpees combine the benefits of pushups and squats, making them a great total-body exercise.
To do a burpee:
From a standing position, do a squat.
Instead of jumping up to get up, get into a plank position.
Do a push-up and then come back to standing.
Repeat this exercise as many times as possible, take a break, and then repeat the series.
To increase the intensity, try jumping from a squat to a standing position. To make the exercise easier, eliminate the bending step.
To make a slit:
Start with one leg at a right angle in front of the body.
Extend the other leg back so that the knee is just above the ground and the ball of the foot is supporting the weight.
Take a step up and down, and switch feet so that your legs alternate positions.
Repeat as many times as possible, rest, and then repeat the series.
Running and cycling
Cycling can help strengthen skeletal muscles. Running and bicycling are great aerobic activities.
However, according to an article in Exercise and Sport Sciences Review, they can also help strengthen a person’s skeletal muscles. To make them even more effective in building muscle strength, an article in the International Journal of Exercise Science suggests incorporating high-intensity interval training into aerobic exercise.
It consists of running or cycling at a moderate intensity, interspersed with intervals of very high intensity anaerobic exercise.
Climbing stairs is a beneficial exercise for both muscle development and aerobic activity. Go up a flight of stairs and then back down. Repeat the exercise for one minute, or as long as possible. Take a break, then start again. In order to maximize the amount of energy that a person burns, you need to take the stairs one step at a time. A 14-person study published in the journal PLoS One found that while walking up two steps expends more energy than walking up a single step, walking up stairs one step at a time burns more energy and calories.
What to remember
Doing exercises or a strenuous exercise session for the first time can cause muscle pain. A person should ensure that they give themselves a rest day to allow their muscles to recover. When you first do an exercise, start slowly and gradually increase the intensity. This will prevent injury.
Many exercises work muscle groups throughout a person’s body. By practicing them in a variety of ways and combining them with aerobic exercises, you can ensure that the whole body remains fit and healthy.
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