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Yoga routine for beginners

What is Yoga all about?

Yoga is a Hindu system of meditation and self-control. For thousands of years, people have been practicing yoga to calm the mind and strengthen the body. Basic yoga comprises sitting positions or postures called asanas. It focuses on breathing also. These asanas are workouts that benefit you mentally and physically. There is an asana for everyone, no matter what age you are or how fit you are.

If you are a beginner and want to benefit from Yoga, there are many routines available for beginners. The first starts with workouts that will keep you fit and warm you up for later advance level exercises. For this,

  1. Stand up straight, feet together, arms raised to shoulder level.
  2. Holding your arms steady, swing them as far as possible round to the right.
  3. Twist your body to the maximum to bring your right arm as far round as you can, and at the same time, turn your head to look over your right shoulder, such that you twist your neck to the utmost. As you turn, slowly bend your left arm so that the swing to the right at its height, your left thumb should touch your right shoulder.
  4. Hold this position for a few seconds, and repeat the swing to the other side.

You can repeat these swings to your content but as you are a beginner and haven`t taken any workouts before, limit it to a maximum of six. These swinging movements from side to side should be performed slowly and rhythmically.

Forward Bend (Paschimottan Asana)

This asana helps ton up the sciatic nerve and lumbago, i.e., muscular pain in the lumbar region.

  1. Lie flat on your back, hands at your sides and feet together. Keep your legs straight and your heels on the floor. Slowly raise your upper body from the waist until you are sitting.
  2. Stretch out your arms, bend forward and grasp your toes with your fingers. If you can`t touch your toes, grasp your calves or ankles until you can bend your spine flexibly to reach your toes easily.
  3. Bring your forehead down until you can press it against your knees or at least as close to the knees as you can, even if this means only a slight, as you are only a beginner.

If you proceed slowly and gently, you will find that your spine is gradually loosening up. It is not stiff. Your head will be able to go lower, and soon you`ll be able to press your face to your knees.

Plough Posture (Hal Asana)

This posture is one of the basic yoga asanas. It stretches the vertebrae to the maximum and gives the abdomen, organs, and muscles a powerful message.

  1. Lie down on your back, feet, and hands along your sides.
  2. Raise your legs and butts off the floor.
  3. Put your hands on your hips to balance yourself, then push your legs over your head, straightening your knees. Keeping the first stage of plough posture complete.
  4. Next, bend your legs backward until your toes touch the ground.
  5. Press your chin firmly against your chest in a chin lock and place your palms down, facing the opposite way to your legs such that your body resembles an old-fashioned plough.
  6. Try to increase the stretch of your spine by pushing your toe away from your head.

The way you unwind from plough posture is equally important as how you get into it. It should be performed correctly. The unwinding of this posture requires great muscular control, so always go slowly, and only constant practice can give you the control needed.

As you unwind this posture, keep your head on the floor until you return to the starting position flat on your back.

Mountain Posture

The mountain posture strengthens your legs and establishes good alignment to improve your body posture and awareness.

  1. Kneel and hold your body straight up from the knees to the top of your head.
  2. Raise your arms above your head and hold them palm to palm while keeping your elbows as straight as possible.
  3. Practice yoga in a complete breath while in this position, and don`t let your body sag.
  4. Keep your tummy well pulled in.

Downward facing dog or Mukha Sava Sana

This pose is helpful in digestion. It also elongates your spine and stretches your back.

  • Begin with you facing downward, on all fours starting with knees and hands, your hands underneath the shoulder, and knees under your hips.
  • Widen the distance between your hands, press the index finger and thumb on the floor, and spread the area between them.
  • Lift your butt up and back, pushing your hips upward while inhaling.
  • Keep your legs straight as you work your heels towards the floor. Leave space between your heels and the floor.
  • The head should face the knees remaining between the arms. The back should be kept flat.
  • Hold at least 5 breaths.

These yoga poses are enough to get you started on the right track and prepare your body for advanced poses. Make sure you practice rigorously and give your body the rest it needs. We hope this article helped!


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