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Cheerful morning!

It’s raining for days in the Costa del Sol… It is raining with cold wind and the pre-dawn mist… In days like this you want to wrap yourself in a blanket and not to go out! But, the life of Sunny Beach requires remaining “in the stream” and no “mañana” will save us from daily hikes to work!

We will adjust ourselves and learn to “turn on” our body and feelings in a few minutes, so that every morning will be bright for us!

As a small bonus you will improve your sleep and have full charge of energy for the day. You will normalize the hormonal background and speed up metabolic processes. And of course you will increase the compliments in your address.

We use yoga-sukshma-vyayama techniques — articular-tendon gymnastics systems and short vinyasas. Vinyasas are dynamic bundles consisting of several exercises, smoothly flowing into each other and working out a certain muscular mechanism. But if you want to have a good result, you must do with regularity and diligence.

This work will allow your body to understand and accept the load at first and then it will give out the result. Also, as soon as first sprouts of new sensations will appear, you do not want to stop, believe me!


Imagine the classic October morning in Spain. You turn off the alarm clock, stretch out in bed and realize that you need to get up and make a morning toilet. This is good time to dedicate two minutes to a small complex prana-vyayama. Prana-vyayama is a specific exercise in which breath is combined with movement. It gives rise to a powerful response of the body and “turns on” the body in seconds.
Stand upright, feet at the width of your hips. Smooth out the lumbar deflection, lowering the coccyx down and pushing a little inside. In one of my previous articles I explained in detail the principle of doing mula-bandha. I am sure that my constant readers remember it. Pull the straight arms up, the palms point inwards, the fingers are strained.
Take a breath and with a noisy exhalation, dissect the air with your hands, turn the body to the left, lowering your hands to the level of parallel with the floor. Breathe only through the nose. Take a new breath and go back to the initial position.

With a new exhalation, unfold the body to the right, remembering the density of the hands and moving them to the sides before the parallel with the floor. Do few cycles of this prana-vyayama, mind your sensations and even breathing. The tempo should not be too slow, because this movement activates blood circulation and the immune system and not too fast, because the lungs hyperventilation may happen and you will feel unpleasant dizziness. This usually frightens inexperienced practitioners at the beginning of their journey.

In fact, this technique has very important thing: due to the specific connection of the respiratory and mechanical movement, the blood is enriched with oxygen, the lower lungs are ventilated, which usually contain a reserve volume of air with accumulated. One of the main respiratory muscles — the diaphragm is released from pressure. The parts of the brain that are responsible for the metabolic processes in the body are saturated with oxygen. As you see you have a solid benefit from yoga therapy.

The next movement is like the previous one, but it must be performed in a more smooth rhythm. It seems to be ordinary slopes to the side, but behind this simple movement is hidden a serious mechanism of internal work!


The initial position is the same as in the previous exercise. Having inhaled, start lengthening the lateral surfaces of the trunk and direct the body, as it were, up and to the left, into the diagonal, stretching the spine. This is the essence of the right movement. Such an extension of the body contributes to the preservation of the space between the vertebrae, the key to a healthy spine and the body.

Also, asymmetric slopes stimulate the work of the middle and lower divisions of the intestine, the gallbladder and the genitourinary system and improve their work. This practice like no other copes with problems of posture and weakness of the spine supporting muscles.



With an exhalation return to the initial position and repeat the movement to the right, keeping calm even breathing.

To form posture and relax the muscle clamps, add to your program a wonderful dynamic ligament sitting on your knees. This vinyasa will help to normalize the work of the gastrointestinal tract, reproductive and excretory systems. Besides, it gives a powerful charge of energy, if you do it at a tempo above average. Try it!

Sit on your knees, your legs are pulled together, your hands are on your hips, your back is straight.
Take a deep breath and, with an exhalation, begin to round your back, as if rolling back. Imagine that you want to lie with your back in a hammock. Continue moving, lower your chin to your chest and hold your hands in balance.
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With the beginning of a new inhalation, push the body forward, slide your belly over your thighs. Elbows press the body.
Continue the movement, pull the crown up and open the chest, filling the lungs with air to the limit.

Start a new cycle of movement with another exhalation. Repeat the vinyasa for several times, making smooth transitions and even breathing.

There is no trace of drowsiness and you are cheerful and full of joy like in old good Soviet film, aren’t you? If you are, do not forget to have a good breakfast and get back to your favourite job with a smile! If does not matter if it is rainy outside! After all, this is a wonderful occasion to try on a new raincoat and a new mood now!


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