Having an exercise routine in the morning can provide various health benefits. Not only makes the body fitter, exercising in the morning can help improve mood and focus on activities. If you want light exercise in the morning, you can choose yoga, you know.
There are various benefits of yoga that you can get when you do it in the morning. Starting from making the mind more relaxed, reducing stress, to helping prepare mentally for activities. Interested to try? It turns out that there is yoga for beginners and it is safe for women in their 40s.
Check out yoga moves that are easy to follow through this article, OK!
Spine-Twisting Pose
The first movement you can try is called the spine-twisting pose. This movement helps you to increase the mobility of the spine and neck. If you want to try it, you can take a sitting position with your right leg extended forward. Lift the left leg and put it to the side of the right leg.
Turn your body to the left (according to your crossed legs) and place your left hand on the floor and your other hand on your knee. Hold this position for 30 seconds when you change to the opposite side.
Bow Pose
Furthermore, there is a so-called bow pose where this movement helps stretch the entire body from the shoulders, back, hips, thighs, to the calves. Launching from Eat This, this type of yoga bow pose can also be useful for increasing blood circulation. To follow this movement you can take a prone position.
Lift your hands back and pull your ankles forward. Do it slowly while inhaling and exhaling with a gentle rhythm. Make sure your knees are shoulder-width apart and try to tilt your head up to look up. Hold this position for 30 seconds then rest for 20 seconds. Then repeat the same movement again.
Head-to-Knee Pose
You can also stretch your muscles in the morning by doing this head-to-knee pose. For beginners or women in their 40s, you can really try it. Still reported from the same page, this movement can be done by taking a sitting position with both legs stretched out in front.
Raise your hands in front of you and grip your feet. Lower your head and touch your forehead to your knees. Hold this position for 30 seconds. After that return the body to the starting position, repeat the same movement slowly. As a note for this movement, don't push too hard if your hands can't grip your feet or forehead until they stick to your knees. Just do what you can, okay?
Chair Pose
In addition to sitting and face down movements, you can also practice the standing position as a yoga exercise that is easy to follow. Quoting from Healthline, this movement is called the tree pose which can strengthen the shoulder, back, and leg muscles. Inspired by trees, this movement is considered suitable for women in their 40s and beginners in yoga.
Follow this move by standing with your feet together and extending your arms above your head. Then lower your hips down and pause for a moment. Hold the position for 30 seconds. Raise and lower both hands as the hips move. Do not forget to inhale and exhale during the movement. You can repeat this movement several times.
Cobra Pose
The next movement that is a pity to miss as a muscle stretching exercise in the morning is a yoga movement called the cobra pose. As the name suggests, this movement is inspired by the position of the cobra. Still launching from the same page, the cobra pose can stretch the muscles of the abdomen, chest, and shoulders while strengthening the arm and hip area.
To follow this movement, take a prone position with your feet shoulder-width apart. Place both hands on the floor and lift your chest upwards like a push-up. Continue lowering your chest with your hands still on the floor. Repeat this movement for 30 seconds. Good luck trying it at home, yes!