How to start yoga at home?
To start practicing yoga at home, make a routine that I have to do yoga at home every day and follow it. Create a dedicated space, collect the necessary equipment, such as a yoga mat, towel, and water, etc. Listen to your body and end with relaxation.
Starting a yoga practice at home is a great way to incorporate fitness into your daily routine. The following is a simple sequence to prepare your body for the yoga session.
1. Sit comfortably by finding a comfortable sitting position on your yoga mat.
2. Prayer: First of all chant Om 3 times. After that recite the prayer mantra. Due to this, the mind remains calm while doing yoga at home.
ॐ सह नाववतु । सह नौ भुनक्तु । सह वीर्यं करवावहै । तेजस्वि नावधीतमस्तु मा विद्विषावहै । ॐ शान्तिः शान्तिः शान्तिः ॥
Warm-Up
1. Deep Breathing: Close your eyes and take a few deep breaths, in through your nose and out through your mouth. Focus on slowing your breath and bringing your attention inward.
2. Cervical movement: Gently tuck your chin toward your chest, feeling the stretch in the back of your neck. Hold for a few seconds, then slowly turn your head to the right, bringing your right ear toward your right shoulder. Hold again and then turn your head to the left. Repeat this a few times, keeping it slow and gentle. In this way, rotate the neck in a circle and then rotate it on the opposite side.
3. Shoulder Roll: Sit up straight and roll your shoulders back in a circular motion. Start with small circles and gradually make them bigger. Repeat this action several times and then change the direction by rolling your shoulders forward.
4. Arm stretch: Extend your right arm straight out in front of you, parallel to the ground. Use your left hand to gently pull your fingers back, feeling the stretch in your forearm. Wait for a few seconds and then release. Repeat on the other side. After this, bring both hands upwards, interlace your fingers, and stretch upwards. Hold for a few seconds, then release. In this way, you can make your hands strong by doing yoga at home.
5. Spinal Warm-Up: Get on your hands and knees in a tabletop position. Inhale, and as you exhale, lift your back up toward the ceiling, tucking your chin toward your chest. This is the cat pose. Inhale and arch your back, lifting your chest and tailbone toward the ceiling. This is a cow pose. Continue to flow between cat and cow poses for a few cycles, synchronizing your breath with the movement. While doing yoga at home, rotate the waist in a circular motion.
Yoga at Home for Beginners
If you are starting yoga at home - there is a need for a yogi-friendly environment that focuses on basic postures.
How to Practice Kriya Yoga at Home: It is advisable to learn Kriya Yoga from an experienced teacher who can guide you during the practice and provide proper instructions. Or you can join us online to do yoga at home.
Yoga at Home - Basic Yogasanas to do.
- Tadasana (Mountain Pose)
- Vrikshasana (Tree Pose)
- Adho Mukha Svanasana (Downward-Facing Dog)
- Bhujangasana (Cobra Pose)
- Setu Bandhasana (Bridge Pose)
- Balasana (Child's Pose)
- Paschimottanasana (Seated Forward Bend)
- Trikonasana (Triangle Pose)
- Virabhadrasana I (Warrior I Pose)
- Virabhadrasana II (Warrior II Pose)
- Utthita Parsvakonasana (Extended Side Angle Pose)
- Ardha Chandrasana (Half Moon Pose)
- Utkatasana (Chair Pose)
- Navasana (Boat Pose)
- Salabhasana (Locust Pose)
- Dhanurasana (Bow Pose)
- Matsyasana (Fish Pose)
- Savasana (Corpse Pose)
- Marjaryasana/Bitilasana (Cat-Cow Pose)
- Ustrasana (Camel Pose)
Yoga at Home - Basic Pranayama to do.
- Anulom Vilom Pranayama (Alternate Nostril Breathing)
- Kapalabhati Pranayama (Skull Shining Breath)
- Ujjayi Pranayama (Victorious Breath)
- Sheetali Pranayama (Cooling Breath)
- Sheetkari Pranayama (Hissing Breath)
- Nadi Shodhana Pranayama (Alternate Nostril Breathing)
- Surya Bhedana Pranayama (Right Nostril Breathing)
- Chandra Bhedana Pranayama (Left Nostril Breathing)
- Bhastrika Pranayama (Bellows Breath)
- Brahmari Pranayama (Humming Bee Breath)
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