Are you always feeling lazy and exhausted without any underlying medical constraint? A daily 10-minute yoga routine will enable you to do more work effectively & efficiently, and help you regain body-mind balance. Morning yoga can help you kickstart your day on a fit note. Here is a beginner’s guide to 10 basic asanas which will help you a lot in achieving a healthy lifestyle.
Inhale & exhale
Before we start with any asanas, inhaling and exhaling your breath at a medium pace will detoxify your body and it will act as a warm-up for the next asanas.
This is the second basic exercise that plays a very important role in warming up the whole body and it energizes us for further asanas.
Ways to perform it:
Sit in a yogic posture, slowly inhale and exhale very forcefully (as much as you). Do this for 5 to 10 minutes until and unless you get exhausted.
Bandha Sarvangasana (Bridge Pose)
Bandha Sarvangasana pose is an impressive way to defeat intense back pains. Doing the bridge pose enables your spine to stretch itself out creating flexibility all up and down the spine.
Not only does the Bandha Sarvangasana help with your spine but, it also opens up your chest. Opening your chest lessens the suffering of the upper back, and it also benefits your breathing by creating a better flow of air.
To do Bandha Sarvangasana press your feet equally into the ground, feet parallel and hip-distance apart, and invite the lowest bead of the spine—in the area of the tailbone—to rise upward. Breathe gently for a second or two, and then settle the hips back down to the earth.
Naukasana (boat pose)
Lie down on your buttocks with your legs together. Restrain your hands on the thighs or next to the thighs on the floor. Inhale and raise your head, arms, and head in a straight line off the floor at a 30-degree angle. Keep the toes point upward, this asana boosts the efficiency of abdominal muscles. this yoga is not only good for digestion but also reduces belly fat. It also enhances the strength of the organs in the abdomen and leg muscles.
Bhujanga, the Sanskrit word for “snake,” is derived from the root Bhuj, which means “to bend or curve.” Cobra Pose is best known for its ability to increase the flexibility of the spine. It spreads the chest while enhancing the strength of the spine and shoulders. this yoga also helps to unlock the lungs, which is remedial to asthma. This posture also accelerates the abdominal organs, improving digestion. It also firms and tones the shoulders, abdomen, and buttocks, and helps to ease the pain of the sciatica. Traditional yoga texts from India claim that the pose awakens Kundalini ie. As per Vedanta’s philosophy, it connects the divine cosmic energy that brings forth self-realization.
To do Bhujanga asana place your palms horizontal on the ground promptly under your shoulders. Lean your elbows straight back and clasp them into your sides.
Inhale to push your chest off the floor. Roll your shoulders back and keep your low ribs on the ground. Make sure your elbows proceed hugging your sides. Don’t allow them to wing out to either side.
Keep your neck neutral. Don’t crank it up. Your stare should stay on the floor.
Dhanurasana (bow pose)
Lie down on the ground on your stomach. Curve your hands backward and hold the feet. Try tugging yourself backward, you can feel the spread in your arms, stomach, and legs. This asana is beneficial in weight loss. This asana not only helps in enhancing digestion and appetite and but also increases blood circulation. It also makes your back elastic & flexible.
Bitilasana (cat-cow pose)
Start by holding your hands and knees in a “tabletop” stance. Make sure that your knees are put directly below your hips. Your wrists, elbows, and shoulders should be in line and perpendicular to the floor. Center your head in a neutral position. As you inhale, pinch your chest upwards, enabling your stomach to fall toward the floor. Hoist your head to look straight. Breathe out and resume the neutral “tabletop” position. This asana heats the body and brings elasticity & flexibility to the spine. This asana spreads the back torso and neck, and consolidates the abdominal organs,”
Tadasana (mountain pose)
The ‘mountain pose’ is one of the simplest asanas in yoga and is deemed particularly beneficial for those who are 60 years and above in age. Meant to correct bad posture by working your abs, back, legs, and core, this pose helps you improve your blood circulation. It not only works on your stability and mobility but also relieves stress. Enhance the functioning of the digestive system.
Baddha Konasana (Butterfly pose)
The butterfly pose, as we all know it, is the best way to engage your groin region. which is usually a tough and ignored part of the body. It is ideally meant to be done initially in the morning on a vacant Stomach, the Baddha Konasana helps in stimulating your urinary bladder. this yoga also manages kidney problems and improves the functioning of your digestive system. It not only deals with the menopause process but also relieves fatigue.
The traditional inversion pose is an outstanding path to deal with (or avoid) back-related difficulties. By standing in an inverted posture, the asana advances your hamstrings, calves, lower back and puts tension on your ankles, hips, and abdomen. Uttanasana is best for relieving chronic back pain. It improves blood circulation and lowers stress levels. It also strengthens your hamstrings and makes you more flexible.