There are lots of gymnastics trainings that will help you get rid of excess weight or pump your muscles. We, however, have found a set of exercises that can do better than that: it will set you up for the day, normalize your body processes, improve your mood, harmonize the work of your internal organs, and straighten your spine.
Now we can guiltlessly lie in bed for a few extra minutes, gradually coming to our senses with these exercises.
Don’t spring up from your bed first thing in the morning. Let yourself lie and stretch a little. Remove your pillow from under your head, and roll a towel into a cushion of about three inches (8cm) in diameter — it’s better to do so the evening before.
Put your cushion under your head so that it’s lying right beneath your shoulder blades, and throw your arms behind your head. The task now is to relax and melt on this cushion, like ice cream melting in the sun. Smile with your lips and eyes, and try to smile with your belly, your chest, your whole body, while still lying with your back on the cushion.
All the other exercises are done on your back with the cushion under your neck.
Put your cushion under your neck. Rub your palms to make them warm and ’wash’ yourself by rubbing your palms up your face, forehead, and to the back of your head, and then going around your ears. Do the same for your neck, chest, and stomach.
Still lying on your back with the cushion under your neck, take your right hand into your left one and, applying some force, rub it down from the little finger to the elbow, and then still lower to the waistline, thus ’wringing’ everything bad from your arm. Repeat the same for the other arm.
Do the same with your legs, ’wringing’ everything unnecessary from them, first clutching the toes and going up the ankle through to the crotch.
Lying on your back with your knees bent, take hold of your left heel and rub it energetically. Then push on your sole where it touches the ground when walking — these are your ’roots.’ You can find them beneath each of the toes and on the sole and heel.
Stretch your body with your fingers clasped and your hands behind your head. Pull your toes up and your heels down. Then slowly lower your arms and pull down your toes like a ballerina. Repeat a couple of times.
Now let’s do a sideways stretch by holding out the opposite arm and leg. Bend the resting leg at the knee and incline it sideways while turning your head to the stretched arm. Then shift the arm and leg and repeat.
Pull your bent knees to your belly, and put your arms flat on the sides, putting your bent legs to the left at the same time and turning your head right. Then repeat the same with the other side. Do this as many times as you like.
For maximum efficiency, get up from your bed and crawl on all fours a bit, breathing with your stomach.
Now you are ready for everything the day may have in store for you!
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