20 minutes of yoga to start the day

A priori, maybe only the word “get up early” produces hives, but we already tell you that the effort will be worth it. Yoga is a great ally for your body and mind and, if you practice it first thing, even better.

What we do - or don’t do - as soon as we wake up will mark the future of our journey. So if you want to ensure a day full of well-being,you should bet on becoming a whole morning while and–always before 8 am–spend a few minutes writing, meditating or exercising –either a walk, a spinning class or a routine of yoga -. If this last option is the one that convinces you the most, pay close attention to the one proposed by YogaOne’s co-founder, Jordi Canela. You can do it without leaving home and you will only need 20 minutes of your time. More affordable impossible.
  1. Start with two or three minutes sitting with your legs crossed and your eyes closed and taking all your attention to your breath, you will see how your mind calms down and you prepare to practice.
  3. Then do some movements to warm up the body a little, any movement you feel that helps you stretch those more tense areas (for example the cat-cow sequence)



3. Start the practice with sun salutations, two complete turns at least to stimulate all parts of the body. The sun salutation enhances good health, physical, mental and spiritual energy. It is a meditation through breathing and body movement that tones and stretches the muscles of the body, which provides flexibility in the joints, promotes blood flow and tones the internal organs.



4. Then perform two or three standing poses: the triangle pose helps us to relieve back pain, provides flexibility in the spine, and strengthens the legs.



5. Then the posture of the lance, to strengthen and stretch the legs, the hips to gain symmetry, the chest to open and the spine to stretch in both directions.



6. Next a balance posture, the tree pose, ideal to strengthen the legs and improve the sense of balance. Relieves stiff shoulders and opens the chest.



7. Postures to open the hips, the half pigeon that strengthens the muscles of the lower back, glutes, hamstrings, and twins. Flexes the hip, legs, knees, and pecs.



8. To open the chest, we will perform the camel posture, stretching the entire front part of the body, the ankles, thighs, and groin.



9. Work the center (the abdominal) a little with the Navassana or the iron posture, energizing postures that will allow you to strengthen the abdomen and back.



10. To finish, we begin to slow down with forwarding extensions: paschimottanasa or Janu Sirsasana, postures to work the posterior stretching of the body from head to foot. It tones the organs of digestion, regulates the intestines, and fights constipation. Revitalizes the nervous system, mobilizes the joints, and helps relieve stress.



11. We are finishing with the posture on the shoulders, to keep the body young. Blood from the legs goes to the heart and head. It calms the mind, fights insomnia and headaches, besides strengthening the muscles of the back and abdomen.



11. Gentle torsion on the ground, to gain flexibility and strengthen the spine. Massage the organs of the abdominal cavity. It improves blood flow, regulates kidney function, and improves back pain.

12. End with another two or three minutes lying on the floor to finish and let your body and mind integrate all the benefits of the practice.

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