5 movements to lighten your morning

does your morning routine include a movement ritual? Whether morning walk, jogging in the park, a few rounds of sun salutation or an online course to get the body in the morning, we benefit from this physically, mentally and energetically.

There is an abundance of growing research that confirms what old traditions like Ayurveda and Chinese medicine have known for hundreds of years; When we move in the rhythm of the day - be active in the morning and rest in the evening - our well -being increases. All over the world, cultures have traditions to move when waking up. From the five Tibetan rites to Qigong, the Surya Namaskar sequences of yoga, the Japanese morning gymnastics of Rajio-Taiso, and even their local parking, it is obvious that people tend to move in the morning. Check out the book to tibetan yoga for health and well -being for inspiration from other cultures.

sunlight plays an important role in the fact that we feel energetic in the morning. The light outside between sunrise and noon contains more "blue" light waves. If we expose our eyes and skin to this morning light, it sends signals to a light receptor in the brain that is known as suprachiasmatic nucleus (or briefly scn) that it is day and time to wake up. Going outside in the morning is a natural and effective way to feel more vitally, to boost digestion and brain performance and re -regulate our circadian rhythm, which also contributes to a good sleep. In addition to this morning lighting, it helps to give your diffuser a hint of uplifting fragrance (try Tisserand's happy vibes oil ) and simple movements that we can use in order to boost the blood circulation and cognitive function, to strengthen the lymphatic system and make it a little lighter tomorrow. Read on for five super simple movements that you can add to your yoga practice or execute alone: ​​

1. Full body stretch

The advantages: yoga texts recognize this movement as urvha Hastasana or 'raised hands pose', as well as valley or 'palm post'. It sounds almost too simple, but literally lifting your arms into the air and making a full body stretch, can help to improve the blood and nutrient flow in the body and to loosen adhesions in the body fascia. fascia are a network -like connective tissue that meanders through the whole body, covered muscles and organs and literally connects every part of us. Surface or drying out the fascia can help to feel stiff in the morning, and easily expand and extend it. In addition to stretching in the morning, an evening self -massage can help to keep fascia and muscles supple. Use an oil like Tisserand’s Muscle Ease Massage oil to relieve pain.

How to: lift your hands into the air and fold them together. Clear your arms as far as possible when you inhale and relax down your arms when exhaling.

2. Jump or heel jumping

The advantages: Everything that resembles, jump, jump, jumping or hopping is good for the circulation, but also for the lymphatic system. The lymphatic system is used to filter and remove the liquid that was derived from the tissue by "lymph nodes" and bacteria and microbes, cells that could possibly transmit diseases, and dead cells that the body no longer needs. This system is an incredibly important part of the immune system, so it is important to take care of it. In addition to brushing the body and eating food that are rich in antioxidants and inflammatory inhibitors, we can improve the health of the lymphatic system by jumping or jumping on the spot, since lymphatic vessels are dependent on this type of movement to "pump" lymph through the body. . Above all, the calves are a big "pump" for the lymph and also the heart, which is why the "Heel bouncing" is so beneficial.

like one: stand in one place and quickly raise your heels up and down so that it feels a bit as if you are bouncing, but staying on the floor with the balls of your feet. If you have a (link away) or rebounder, these are also great options.

3. Cross-crawling

The advantages: Our brain reacts in the way we move, and every action that includes resistance, how to walk with swinging arms, swimming and crawling, can help to improve brain activity. Therapeutically, cross-crawling is every activity in which the limbs cross the center line of the body, which effectively improved communication between the left and right brain and electrical signals can be effectively transmitted between them. Crawling throughout the childhood stimulates the brain to make these compounds, promotes more complex developments in the brain and the nervous system and is an important part of our entire human development. Regular movements such as this help to maintain coordination, learning, reading, promoting self -awareness and can prepare the brain for a busy day.

like one: start to march on the spot and then knock on the opposite knee with your hands while it lifts so that your arms cross the middle line of the body when moving. This movement can also be carried out on all fours.

4. "Body Slapping" or "Swinging the Arms"

The advantages: derived from Qigong, this action is great to increase Prana, Qi and the "life energy" as well as the physical cycle. The spine also benefits from this gentle rotary movement, which can help to solve tension in fascia and muscles. If you knock your hands on your body when turning or "knocking" gently, you can feel more energetic and more alert in the morning. Try to wake up your brain even more by lighting a candle like beefayre’s bee happy candle , which blows the invigorating scents of jasmine and orange through the room and is made from natural plant wax layers.

like one: stand in one place, take your feet a little wider than your hips and turn your upper body from one side to the other. Let your arms relax and swing them while moving and let your hands knock from one side to the other every turn without thinking too much about the movement.

5. Shake

The advantages: All animals (including us!) Have an innate ability to reduce stress and tension. After a stressful "fighting or escape" situation, animals tremble intuitively, which helps to dispel nervous energy, adrenaline, cortisol and to support the transition from a freaky state to a quieter and more balanced state. For thousands of years we have unconsciously "trained", not to tremble in stressful times, for fear that this is socially unacceptable, and to hide how we really feel. Methods such as TRE (trauma release exercises) have awareness of how beneficial shaking is reintroduced, but they do not have to be in a state of stress to benefit from it. Shaking her body can help him relax and let go, and encourages us to dismantle tensions before the day begins. In addition to the many mental and emotional advantages, it also helps to boost the blood circulation.

Instructions: Start shaking your legs while you are on a support (link away) or just shake without thinking or planning your body!

did you like that? Then maybe you may move into the summer: 5 ways to live more seasonally