The simple yoga routine to do everyday
It is about self-preference what kind of yoga you choose. There are also believes that yoga needs a long time to master and in a busy schedule like most of us, it is quite impossible to complete a yoga session. However, it is possible to choose just some options in yoga, the basic poses. There are more than 80 poses to choose. So, you can start doing yoga as soon as possible and in this article, you can learn about 10-minute yoga session that you can easily add in your despite the busy routine.
There are some poses to pick but these four poses are not only a great pose for a beginner but also require a short time!
1. Lion Pose
Lion pose can also be called Simhasana should be done in the morning. But, if you can’t, you may do it in the evening too. You only need to have a break of 5-6 hours in between your practice session and meal because lion pose needs your stomach to be empty.
Lion poses difficulty level is basic. The style is hatha yoga, repetition: one leg at a time. The optimal duration is around 30 seconds. It strengthens your throat and lungs.
- Sit and kneel down on the mat. Cross the ankles, the front of the left should cross the back of the right. Your feet will be pointing out on both sides.
- Place your palm on the knees and spread it. Give a pressure to each knee firmly.
- Keep your eyes open, inhale through your nose and exhale through your mouth and make a sound ‘ha’ and stick out your tongue.
- Do a “Roar” a few time, repeat the process with your other knee with the same posture.
2. Downward Facing Dog Pose
The downward facing dog pose or “Adho Mukha Svanasana” is good for your shoulder, calves, and hamstrings stretches. It strengthens the back, arms, and legs.
The style is Ashtanga Yoga, took up to 1-3 minutes and do this one time per session.
- Stand on four limbs, form a table like structure.
- Make a shape of inverted “V” with your body, gently lift the hips and your knees and elbows straight while exhaling.
- The hands and shoulders need to be in the same line, and feet must be in line with hips.
- Press the floor and lengthen your neck. Your ears should be touching your arms. Hold it for a few seconds.
- Repeat from no. 1
3. Half frog pose
Ardha Bhekasana or half frog posse is a great pose for Quads, abs, chest, ankles, groin, and hips, it needs only 1 minute and then switch the sides. Repeat for 3 times or more.
- Lie down on the yoga mat, facing down. Extend your legs, press your palms to the mat and lift your body and head. Keep the forearms parallel one to the other and spread your fingers. Your legs and pelvis should be pinned to the ground.
- Don’t move your elbow, cross your left arm in the direction of right arm or at 45-degree angle. Bend your right lower leg and move the right heel toward your hip. Put your right hand on the back to hold it.
- Rotate your elbow upward, rotate the palm of your right hand to the right, further from the body, until you can grab your fingers over the toes. Take the right foot closer to the hips.
4. Eagle Pose
Garudasana or Eagle Pose is good to strengthen your arms, ankles, legs, knees, and shoulder joints. Enhance all the joints, improve balance and focus. The time required is 3-4 minutes.
- Stand right up, lift your left foot and bend.
- Keep your right foot on the floor, your left foot toes are pointing downward.
- Press your palms together and stretch the fingers.
- Be in this posture for the duration and take a couple of breaths.
- Release your hands slowly and bring them to the usual position.
- Repeat the pose.
This article was written by Dr. Satnam Singh, an expert Ayurveda consultant in Jalandhar (India). He has vast experience of herbs and their applied uses. He has successfully treated numerous patients suffering from various ailments, throughout the world. You can contact him at www.arogyamallergy.com