We already know that the discipline of yoga impacts both the body and the mind. For this reason, those who practice it usually enjoy its benefits on a global level, especially if they do sessions first thing in the morning.

And there are some positions that are especially recommended to start the day because they help recharge energy and improve concentration, among other benefits. This is the case of these «8 essential exercises to stretch your body in the morning» that the model and exercise expert Clara Mas has shared with her followers.

8 yoga postures you should do every day

«Breathe deeply with every movement, do them with conscience and enjoy this moment of pause to regenerate and start the day on the right foot«, recommends the expert in this series of postures.

Malasana

According to the expert, the garland posture or malasana is a posture that helps improve digestion. It consists of standing with your feet wider than the width of your hips and doing a deep push-up to the squatbringing the arms in front of the legs in a prayer position.

In this case, Mas performs a dynamic version in which it opens and closes the knees pushing with the elbows and raising and lowering the gluteus.

Half pigeon (10-12 repetitions)

The model considers it the pigeon pose ideal for them to work officesince it promotes mobility. The movement consists of placing your knees bent in a mermaid position, with one thigh in front of the body and the other perpendicular, with the foot pointing backwards. The buttocks should be supported, although the back leg is raised a little higher. Your back should remain straight with your shoulders parallel to your shins.

From there you must move your hips to one side and the other. rotating the body to mobilize the hip.

Butterfly (1 minute)

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According to the expert, it is an excellent exercise for relieve abdominal pain and stimulate the reproductive organs. It consists of bending the legs, opening the knees and joining the soles of the feet as close to the body as possible. The expert performs gentle bounces on the legs, although she also you can remain in this position statically.

Shoulder mobility (10-12 repetitions)

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It is performed with a resistance band, held with both hands open, beyond shoulder width and arms straight. It consists of bring the elastic band tension from the front of the body to the backwithout flexing the arms, joining the scapulae when going backwards. «It is an ideal exercise for combat stiffness and pain in the shoulders«says the expert.

Pigeon lying down (1 minute on each side)

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This exercise serves to stretch the buttocks and relieve sciatica paindepending on the model. Lying face up on the floor, bend both knees and place a tea on the opposite thigh, push the knee and the leg behind with the knee towards the chest. You can perform rotations with your legs or back and forth movements to massage the sacrum and stretch the piriformis muscle area.

Apanasana (30 seconds)

The apanasana yoga posture is an ideal one for relieve acid reflux and abdominal bloatingaccording to the expert. It consists of hugging the legs bent over the trunk, lying face up, bringing the chin towards the chest. It is a position that also favors gas removal.