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The great thing about yoga is that it can be done anywhere and at any time. But the best time to practice is at the crack of dawn. This will keep you active, energetic, positive and focussed the rest of the day.
Even if you are short on time, 10-minute power packed yoga routines can make you feel charged up and ready! But before you begin, ensure that you prepare your mind and body through sukhma vyayam or yoga warm-up.
Warm-up your body through suksham vyayam or light exercises. Warming up your body sufficiently is vital as this will protect you from injuries. You are guaranteed to enjoy a safe practice when you begin with some grounding practices like breathing or meditation.
In the practice of yoga, the warm up routine begins from the leg up. So start mobilizing your ankles to slowly warm up the joints, gentle rotation of hips, arms, wrists, head and neck come last. Walk around briskly, and stretch and loosen up your muscles. This will prepare your body and keep you safe from practice-related injuries. Before you attempt any back-bending postures, ensure that your body is sufficiently warmed up.
Begin by standing in samasthiti. Exhale and gently bend your upper body, dropping your head and keeping your shoulders and neck relaxed. Bring the trunk closer to the legs. Try to touch the knees with the forehead. When folding forward, move your torso from the hip joints, instead of the waist. Place palms on either side of your feet. Try to keep the legs and knees straight throughout the practice.
Begin in a plank position. With your left palm firmly on the ground, remove your right hand off the floor. Turn your entire body to face the right side and lift your right leg off the floor and place it over your left leg. Raise your right arm above and keep your fingers pointing to the sky. Ensure that both your knees, heels and feet are in contact with each other. Ensure that both arms and shoulders are in one straight line. Turn your head and look up at your right hand. Repeat the same on the left side.
Begin with plank posture. As you exhale, lower your body down into a half push-up, so that your upper arms are parallel to the floor. Keep your elbows close to your ribs as you lower yourself down.
You can start your practice with this. Sit in an upright position with both legs stretched out in dandasana. Fold the left leg and tuck it inside the right thigh, then fold the right leg and tuck it inside the left thigh. Place your palms on the knees. Sit erect with spine straight
You must end your practice with this. Kneel down on the mat and sit on your heels spreading your knees apart to a comfortable distance. Inhale and raise arms above head. Exhale and bend your upper body forward placing your palms on the floor. Pelvis should rest on the heels. Ensure that your back is not hunched. Feel free to place a blanket under your knees or under your buttocks for support.
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