Many women notice in their bodies a stiffness typical of the passing of years or derived from poor posture due to those exhausting workdays. Or both at once. And nothing better than a simple and effective exercise when you wake up in the morning. Because you only need four minutes of movement and stretching to achieve a fantastic energy boost for the whole day. That’s yoga.
It is very common to frequently suffer uncomfortable pains and aches during work, whether hip stiffness when sitting at the desk or a knot in the shoulder that won’t go away. You know you should stretch more to compensate for the effects of office work, but you find it hard to make time. However, there is a solution.
Yoga instructor Mara Cimatoribus has shared a morning stretching routine that is surprisingly simple and will take only five minutes to complete. Would you like to try it for a week to see if it helps you feel better?
How to Do Mara Cimaturibus’s Morning Routine
Mara Cimaturibus’s routine consists of four poses. It is recommended to hold each pose for 30 seconds on each side, or a minute when the movement includes doing it on both sides. It is excellent for stretching the body and removing that muscular stiffness with which you wake up. A boost of energy and vitality.
Spending a little time on this stretching routine from the same bed will provide you immediate relief to your muscles and joints. This gentle routine gets your body moving even before you get out of bed. Although: on the floor or a mat also works.
Seated Side Stretch
Follow these steps to perform a good seated side stretch: Sit with the soles of the feet together and knees bent out to the sides. Rest your right hand on the floor, directly from the hip. Inhale and extend the left arm up and to the side. Return to center and switch sides. Breathe deeply while remaining seated.
Seated Twist
Doing a seated twist is as easy as it is beneficial for stretching stiff muscles. Here is how: Sit up straight, crossing one leg over the other. Twist the torso toward that leg, using the opposite arm as a lever to deepen the stretch. Now bend one leg over the other, twisting the torso toward that leg. Use the opposite arm as a lever to deepen the stretch.
Woman practicing yoga at home.
Neck Rotation
The neck is one of the most sensitive muscle areas and tends to get stiffest in the morning if you slept in a bad posture. Neck rotation is perfect; follow these steps: Sit up straight. Slowly rotate your head from side to side. Lower your chin toward your chest to stretch the back and sides of the neck.
Janu Sirsasana
This is a classic yoga stretch and is done this way: Sit with the soles of the feet together and the knees bent out to the sides. Rest the right hand on the floor, directly from the hip. Inhale and extend the left arm up and to the side. Return to center and switch sides. Breathe deeply.
Stretching as soon as you wake up will also give you four valuable minutes for yourself before you start the day, which will help you feel less stressed. You may feel some stiffness again during the day due to a poor posture at work, but at least the discomfort in the upper body will be significantly reduced.
