If you have joined the yoga class, then it is time to rejoice. You are on your way to wholesome fitness. Moreover, you should make a resolution to practice yoga every day, without fail. It is the only thing, that your yoga teacher expects from you. No matter whether you are male or female, old or young, or fat or fit, it suits all. Yoga not only strengthens the body but your mind as well. If you are unable to join offline classes, look for Online Yoga Classes in India. They are just as beneficial for those with time constraints.
Yoga For Beginners at Home:
So, now that you have decided to make yoga a part of life, start with asanas or postures. They are the easiest things to do. You have taken the right decision to make the No Equipment Workout a part of your life. Poses or postures are the building blocks of yoga. If you have never done it before, yoga can be a bit intimidating. However, yoga is not just about arm lifts and floating plank poses. You can start from the easy ones and scale up to advanced poses as you strengthen your core.
Some of the best poses for beginners at home are:
- Ardhachakrasana (Standing Backward Bend)
- Padahastasana(Hand under foot pose)
- Trikonasana (Triangle pose)
- Bhujangasana(cobra pose)
- Dandasana (Staff Pose)
Yoga Workout Plan for Beginners:
Yoga is different from aerobics or your gym workout. It is a bit slow and concentrates more on mindfulness. The beginner’s yoga workout plan includes simple poses like the ones mentioned above. You can practice these poses, with repetitions and extend the session to 60 minutes.
Ardhachakrasana – 15 Mins
You will also hear the name ‘Half-wheel pose’ very often. Moreover, this asana is much easier than Chakrasana. Ardha means half, and chakra means wheel, so the name is just apt. This pose opens the chest, tones the waist, improves the flexibility of the spine, and strengthens the legs as well. Every yoga and fitness studio in India teaches this posture.
Steps:
- You have to raise your hands together, straight up and backward.
- When you bend yourself backward, refrain from bending the knees.
- Breathe in and out normally. Go back while inhaling.
- Hold the posture for a few seconds. Ten seconds each time would be apt. You can hold for longer after some practice.
- Return to your normal pose, while exhaling.
- Repeat the above 5-10 times.
Modifications – You can also place them on your hips. Secondly, you can bend your back deeper after some practice.
Tips – You should refrain from practicing this asana if you are pregnant, have a hernia or have some spinal injury.
Padahastasana – 10 Mins
Padahastasana is also called the hand-under-foot pose. It is a standing pose. You can give a lot of stretch to your hamstrings, calf muscles, glutes, and thighs as well.
Steps:
- You need to stand straight with your feet a few inches apart.
- Inhale slowly and raise your hands upwards.
- Then exhale and fold the body downwards, and keep both palms on the ground.
- Maintain this pose for 10-30 seconds.
- Breathe normally.
- Now, inhale and come back to your normal position.
Modifications – You should try to hold the pose for 30 seconds to gain maximum benefits. However, you can also just manage to touch the feet, if you are a beginner. You should refrain from exerting too much pressure initially,
Tips – You should keep the legs straight while performing this asana. For beginners, it may be difficult to place the palms on the floor, so it should be avoided initially.
Trikonasana – 10 Mins
It is the most common posture for beginners. Moreover, this is one of the best yoga for fitness taught in India. It suits all levels of practitioners.
Steps:
- You have to stand with your feet apart, at least 2 feet. The back foot should be parallel to the border of the mat and the front foot should be facing in front.
- Your arms should be in T-position, with your body folding at the hips. Your back arm should be upwards and straight. Whereas the front arm should be touching the foot.
- Breathe normally while holding the posture.
- Repeat on the other side.
Modifications – You cannot practice too many variations with this pose.
Tips – As a beginner, try to keep your feet strongly pressed into the ground. You need to use the strength of the torso to aid in your bending. Do not practice if you have hip, shoulder, or waist injuries.
Bhujangasana – Full Body Yoga Workout for Beginner – 10 Mins
This is amongst the most powerful yoga asanas. It can tone down your abdomen, waist, and also improve your spine strength. Furthermore, it is also famous as the Cobra pose. You can also target weight loss, with this asana.
Steps:
- Lie down on the mat, on your belly. Keep the body straight.
- Support the front torso, with your hands by your side, bent at the elbows. You have to support the body on your palms.
- Arch the neck upwards, and look up.
- Your stomach should touch the floor, all this while.
- Inhale deeply as you lift the body and exhale while returning to normal. Hold the asana for 5 seconds and repeat at least 7-10 times.
Modifications- Instead of resting your body on your palms, you can rest your entire forearm on the floor. It will give you added support, if you are unable to push upwards.
Tips– You cannot do this asana, if you have any back problems. People with Spondylitis should also avoid the pose.
Dandasana – Yoga for Strength and Stability – 15 Mins
It is a foundational pose, which is also popular as the staff pose. It is a seated pose, which has overall benefits on the body. It strengthens the spine, stimulates the abdominal organs, and also opens up the lungs. It can also relieve stress and asthma. You can practice the pose in any of the Online Yoga Classes in India.
Steps:
- You have to sit down with your legs stretched in front.
- Your toes should point towards the roof.
- Your back should be straight and you have to press your palms firmly on the ground. Bend your head forward a bit.
- Hold this for a minute. You can practice this pose 5 times.
Modifications– You can start Parvatasana or Virabhadrasana, before string this pose. If you are unable to sit straight, you may have problems with hamstrings. So, work on them.
Tips– If you have spinal and wrist injuries, then you have to abstain from these. You can also use back support, if you have problems holding the pose. This is a relaxing asana, so you can do it for long.
These are a few beginner asanas, that can help you to strengthen your body muscles to the fullest.