At least 15 to 20 minutes of daily yoga, just five or six days a week can have a tremendous effect on your health and after a while, you will be able to see astounding results. It reinvigorates your body with fresh energy and a host of great benefits.
Full Body Yoga Workouts for Beginners
Yoga has that incredible ability to stimulate muscle groups, bones and joints all across your body with just a few poses that each focus on a specific area. However, there are a few poses and exercises that you can try to perform a full-body yoga. Here’s a 20-minute full-body routine for starters. Do each pose for at least 1 minute.
- Warrior (Left)
- Warrior (Right)
- Bridge Pose
- Side Forearm Plank (Right)
- Corpse Pose
- Upward Facing Dog
- Cobra Pose
- Downward Facing Dog
- Forearm Plank
- Tabletop Pose
- One Leg Downward Facing Dog (Left)
- Side Forearm Plank (Left)
- Child’s Pose
- Chair Pose
- One Leg Downward Facing Dog (Right)
- Forward Bend
- Triangle Pose (Right)
- Camel Pose
- Dolphin Pose
- Triangle Pose (Left)
Yoga Poses to Reduce Tummy Fat
Most of the yoga exercises are aimed at the abdomen region, helping the body strengthen the core with tougher ab muscles and improving digestion. Here are a few poses that can help you reduce your tummy fat.
Tadasana (Mountain Pose)
Uttanpadasana (Raised Foot Pose)
Marjariasana (Cow Cat Pose or Cat Pose)
Padahastasana (Standing Forward Bend)
Pavanamuktasana (Wind Relieving Pose)
Dhanurasana (Bow Pose)
Naukasana (Boat Pose)
Paschimottanasana (Seated Forward Bend)
Ustrasana (Camel Pose)
Surya Namaskar (Sun Salutation)
Shavasana (Corpse Pose)
Bhujangasana (Cobra Pose)
Yoga Wheel Exercises
The wheel is one of the new entrants in the world of yoga when compared to old school essentials like the mat, blocks or swings. It is a narrow but wide cylindrical object that you can use in your exercises to stretch your back and enhance flexibility. Wheel-assisted, upward-facing positions form excellent core-building poses like reclining, child’s pose, fish poses etc.
Try the Hatha Yoga Pose
Hatha poses are one of the oldest categories of yoga positions that contain a diverse set of styles, postures and orientations. They mostly comprise exercises that influence breathing patterns and improve them, bringing a lot of mental peace and preparing the body for a better meditative experience.
How to Manage Lower Back Pain after Yoga
To reduce your pain through the first 24-48 hours, use ice, Aleve or ibuprofen, maybe a heating pad and a warm shower afterwards. After many exercises, this is common, however, the body requires a rest period to recover. See your doctor, especially if even after a couple of days, your limbs are sore, tingly or you feel frailty.
Aerial Silk Yoga
This kind of style requires a swing or a well-fitted hammock and you will have to use it to perform Aerial yoga. It is inspired by aerial silk acrobats who use suspended fabric for their dance moves/acrobats.
Practising a good yoga routine for improving fitness can be a challenging task at first, especially for beginners but once you set a rhythm, and choose the right starter poses, you will see drastic improvements.
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