Diet & yoga, Happy life

Easy everyday Yoga for beginners !

 

Getting tons and tons of benefits from yoga is not too far away; just half an hour of your every day time is more than enough to achieve all of them.

As we already discussed the amazing benefits of yoga in one of our latest articles. If in case you missed it here it is

benefits of yoga

  • Warm up –

Put your yoga mat / a clean cloth on floor. Stand on it. Stretch your body well. Stretch your hands, legs, rotate your neck and rotate your hip.

This helps you in warming up for the exercise.

  • Surya namaskara –

This is salutation for sun in 12 different steps. To complete on namaskara you should finish 12 asanas. Ideally 12 cycles of suryanamaskaras are done. While starting you can just start with 1 cycle and increase it to 12 on your own pace.

There is a mantra allotted for each cycle. If you chant this, before performing the asana you will be filled with positive energy.

Suryanamaskar.jpg

imagesource – krishnapath.org
  1. Pranamasana – Om Hrim Mitraya namah

Stand erect with palms together in namaskara position and keep your legs together.

  1. Hastauthanasana – Om Hrim ravaye namah

Take the hands above head and bend the trunk backwards, inhaling completely.

  1. Padahastasana – Om Hrim suryaya namah

Bend the body to the front and touch the forehead to the knees while keeping palms on floor or either side of the leg/ touch your palms to your toes.

  1. Aswasanchalasana – Om Hrim Bhanave namah

Take your right leg backwards and bend your left knee forwards and touch your left heel to your thigh.

  1. Parvatasana – Om Hrim Khagaya namah

In the next step, take the left leg back along with the right leg, resting only on palms and toes. Keep the body inclined at 30 degree angle. The shape of your body should resemble a hill.

  1. Ashtanga namaskara – Om Hrim Pushne namah

Bend at the knee and rest the knees on floor, without altering the position of palms, rest the forehead on ground. Move back words and rise your hips up.

  1. Bhujangasana – Om Hrim Hiranya garbhaya namah

Raise the head and trunk look upwards making spine concave keep knee on the ground.

  1. Parvatasana – Om Hrim marichaye namah

In the next step, take the left leg back along with the right leg, resting only on palms and toes. Keep the body the body inclined at 30 degree angle. The shape of your body should resemble a hill.

  1. Aswasanchalasana– Om Hrim adithyaya namah

Inhale & bring the right leg in between two hands and in line with them. Arch back concave upwards

  1. Padahastasana– Om Hrim savitrenamah

Exhale & bring the left foot forwards to the right foot and touch the knees with fore head.

  1.   Hastauthanasana– Om Hrim Akraya namah

Take the hands above head and bend the trunk backwards, inhaling completely.

  1. Pranamasana – Om Hrim  Bhaskaraya namah

Bring your hands down, end with namaskara mudra and relax.

This is one whole cycle of suryanamaskaras. This tones your body and Just doing this alone will be enough on your busy days.

Here are few more asanas for everday

Gomukhasana –

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imagesource-workouttrends.com
  • Sit on floor with legs extended to the front
  • Bend the left knee back & place it next to the right thigh
  • Bend the right knee back & place it next to left thigh
  • Raise your left arm above the head, bend at elbow & place the left palm below the neck. Clamp the hands behind the back in between shoulders
  • Sit stable in this position for 30 to 60 seconds with body and neck erect.
  • Release hands, straighten your legs and repeat the pose on opposite side for same time duration.

Paschimothanasana –

Paschimottanasana-Yoga-Pose.jpg

imagesource-sarvyoga.com
  • Sit straight with legs extended to the front
  • Hold the great toes of foot with respective hands
  • With exhalation bend forwards and touch the head to knee joint
  • The elbows should touch the ground
  • Be in this position for 30-60 seconds
  • Release your hands and with exhalation come back to the earlier posture.

Shavasana –

  • This is for relaxing
  • Lying down on the ground with legs slightly apart and hands slightly away from the body is called shavasana.

These asanas help in reducing belly fat, stretching your body and toning. You will notice your posture gradually improving after few days.

How to do meditation

 

If you have any questions regarding health, beauty and wellness, please don’t hesitate to ask. Stay happy and stay blessed Much love <3

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