Hello my dear friends (Yoginis) of this beautiful hive, we are here again in order to bring to you the best understanding of your body, mind and spirit. This time I have compiled a small series of very simple stretches that you can do at the Time that you get up every morning or whenever you are finishing a nap.

I love how great the morning stretches are and it is wonderful for everybody and the benefits are very good. This practice will help you to begin the day with a lot of power. This exercise will give your body the flexibility that it needs. However, you should keep in mind that you can not wake up abruptly. You have to give yourself time to open your eyes, wallow for a few minutes and then apply these stretches exercises explain to you below.

First of all, I will show you a series of photographs showing a step by step for each stretch. Also, I will show the muscles that are involved in the process of flexibilization. Then, down below you will be able to enjoy a video to appreciate all the movements

🔸Mueve tu cuello de manera lateral muy suavemente e Inhala derecha, Exhala izquierda. Acá estamos realizando flexión y extensión del músculo esternocleidomastoideo, músculo esplenio, trapecio.

You will Start by moving your neck gently from side to side. Inhale right, Exhale left.
In this case, you will perform a flexion and extension of the sternocleidomastoid muscle, splenius muscle, trapezius muscle.

🔸 Rotación del cuello, lo harás de manera circular muy suavemente, percibiendo sensaciones y respirando conscientemente. Acá estamos flexibilizando los músculos suprahioideos, músculos infrahioideos, esternocleidomastoideo, trapecio.

Rotation of our neck, you will do it in a circular way very softly perceiving sensations and breathing consciously. Here you will be flexing the suprahyoid muscles, infrahyoid muscles, sternocleidomastoid, trapezius.

🔸Extensión y flexión de nuestra zona lateral del torso. Elevó brazo derecho por encima de mi cabeza extendiendo lado derecho y flexionando lado izquierdo. Viceversa con el lado izquierdo e Inhalo derecha, exhalo izquierda. Acá flexibilizamos oblicuo interno del abdomen, oblicuo externo, iliocostal lumbar.

Extension and flexion of our lateral trunk area. Raise right arm above your head extending right side and flexing left side and Vice versa with the left side. Inhale right, exhale left. Here we flex the internal oblique of the abdomen, external oblique, lumbar iliocostalis.

🔸Piernas extendidas en la cama, elevó brazos con manos entrelazadas con vista hacia arriba. Crezco y estiro lo más que pueda, al mismo tiempo extiendo mis piernas con talones hacia el exterior y la punta de mis pies mirando arriba. Acá flexibilizamos nuestra zona posterior de las piernas, antebrazos, biceps braquial, tríceps braquial.

Legs stretched out on bed, raised arms with hands interlocked looking upwards.
Legs stretched out on bed, raised arms with hands interlocked looking upwards.
Here you flex the back of our legs, forearms, biceps brachii, triceps brachii.

🔸Bajo lentamente mi torso desde mis caderas, cuido que mi espalda no se curve. Llevo brazos a piernas y acerca tu pecho a tus cuádriceps, si no llegas, no pasa nada hasta donde tu cuerpo lo permita. Relajate

I slowly lower my torso from my hips taking care that my back does not curve. I bring arms to legs and bring your chest close to your quads, if you don't get there, it's okay as far as your body will allow. Relax.

🔸 Me acerco al extremo de la cama, sentada vuelvo a repetir el paso 4.

I move to the end of the bed sitting down and repeat step 4.

🔸Con pies tocando el suelo, elevo nuevamente los brazos con manos entrelazadas y poco a poco baja flexionando el torso desde las caderas. Abraza las piernas con tus brazos y deja caer tu cabeza y quedate el tiempo que sea necesario, esto ayuda a la irrigación sanguínea.

With feet touching the floor I raise my arms again with interlocked hands and slowly lower down flexing my torso from the hips. Hug your legs with your arms and drop your head and stay as long as necessary this helps blood circulation.

🔸 Finaliza soltando los brazos y estirando hacia el frente, sacando poco a poco tu pecho. En esta posición puedes soltar cualquier tensión acumulada en la espalda. Acá flexibilizas zona cervical, media y lumbar.

Finish by releasing your arms and stretching to the front, slowly pulling your chest out. In this position you can release any tension accumulated in the back. Here we make the cervical, middle and lumbar areas more flexible.