Fitness Tips: 10 Minute Yoga Routine For Beginners | Health


Health experts encourage practicing yoga if you want to feel active, energetic and positive throughout the day as it is a worldwide phenomenon known for its countless health benefits and effective as a holistic wellness solution despite being 5,000 years old. Fitness experts claim that yoga is a traditional science that is full of wisdom and knowledge and can take care of your complete physical, mental and spiritual health.

Without the need for any heavy tools or equipment, all you need to get started is your yoga mat. In an interview with HT Lifestyle, Grand Master Akshar said, “If you practice yoga, it will build your determination and willpower. Yoga is wonderful because it builds discipline and commitment to self-care. Yoga can be done anywhere and at any time. However, early morning is considered to be the ideal time to practice yoga.”

He added: “Mornings are a great time to start practicing yoga and getting fit. When you start your morning with yoga, these short and effective sessions can add health, happiness and peace to your life. If you want to become more active, then yoga consists of training the whole body. Be sure to incorporate a few minutes of meditation, pranayama into your routine and end the session with Savasana (corpse pose).”

Claiming that mornings are the best time to exercise as it causes faster metabolism of carbohydrates and fats, Grandmaster Akshar said, “Spend some time on your yoga mat first thing in the morning on an empty stomach. Start with light breathing exercises before moving on to asanas. There are many other benefits of practicing early morning yoga. It boosts your metabolism, activates your digestive system, and helps nutrients move smoothly through your body.”

He suggested a 10-minute yoga routine for beginners that also works as a weight loss solution:

10-minute streak 1

· Sukhasana

· Dandasana

· Sukhasana

· Santolansana

Urvdha Mukhi Svanasana

Adomukhi Svanasana

Jump Between Palms (Sanchalit Padahasthasana)

· Sheets

10-minute streak 2

· Utkatasana

· Padhasthana

· Santolansana

Urdhvamukhi Svanasana

Adomukhi Svanasana

· Santolanasana

· Vashishtasana (palm and elbow variations)

· Santolanasana

Adomukhi Svanasana

· Balasana

Sequence 3

· Surya Namaskar or Sun Salutation consists of a total of 24 counts, done with 12 steps for each side.

· Repeat the same twelve steps to the left side to complete one complete cycle. Start with a minimum of 4-5 cycles and gradually increase it.

Start/Rest Poses

Sukhasana – Happy Pose

Method: Sit up straight with both legs extended in Dandasana. Fold both legs by crossing them on top of each other and straighten your back. Place your palms on your knees.

Balasana (Child’s Pose)

Method: Kneel on the mat and sit on your heels with your knees spread a comfortable distance apart. Inhale and raise your arms above your head. Exhale and move forward so that your upper body rests your palms on the floor. The pelvis should rest on the heels. Make sure your back is not hunched. For more comfort, place a blanket under your knees or under your butt for support.

Grandmaster Akshar suggested, “Along with these yoga sequence options, you can also run through Surya Namaskar as early as possible. Do at least 5-7 cycles to improve your health and protect you from diseases. Yoga is the best way to feel recharged and prepared for the day ahead. But before you start, prepare your mind and body through Sukshma Vyayam or light exercises. This will protect you so you can enjoy a safe practice and stay injury free. You can also include some grounding practices like pranayama like Anula Vilam, Kapal Bhati and Bhastrika along with Swaas Dhyan etc. for meditation.”



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