Yoga Routine that You can Follow to start achieving your Fitness Goals

“Yoga” in Sanskrit means to UNITE and that is what it is. Many people think that yoga means twisting or bending your body in different and difficult positions but that’s not the fact…

Yoga is the union of BODY, MIND, and BREATH.

It is much more than asanas or postures, as Asana is merely one of the 8 limbs of yoga.

It is a 5000-year-old practice that originated in ancient India, and today around 300 million people all over the world practice yoga regularly due to its innumerable benefits... one of them being tackling stress.

 

The sequence of Yoga Routine

You should never jump straight to asanas as it is important to prepare your body before that, and giving rest at the end is equally important.

Follow this sequence whenever you practice yoga:

1. Om chanting
2. Breathing exercises: Kapalbhati, Agnisar Kriya, Pranayam
3. Warm up- Suryanamaskar/ Sun Salutation- 10 Rounds
4. Asanas
5. Yogic Nidra/ Relaxation
6. Pranayama: Nadishodhan, Bhramari
7. Meditation

 

Here we will look at the sequence of Asanas:

 

Asanas in this Yoga Routine

1. KONASANA- Angle Pose

https://www.artofliving.org/

 

• Stand straight, feet hip-width apart, hands by the sides
• Breathe in & raise right arm up (fingers pointing ceiling)
• Breathe out & bend towards left
• Turn your head to look at the right palm
• Straighten your body while breathing in and bring your right arm down while breathing out

• Repeat with the other side

2. VEERBHADRASANA- The Warrior Pose

https://www.artofliving.org/

 

• Stand straight with your legs wide apart
• Turn your left foot out by 900 and right foot in
• Lift both arms sideways, so they are parallel to the ground, palms facing upwards
• Breathe out bend your left knee such that the knee and ankle are in a straight line
• Turn your head to look towards left
• Stretch your arms further and try to push your pelvis down
• Breathe in - come-up
• Breathe out - lower your arms
• Repeat with the other side

 

3. UTKATASANA- The Chair Pose

https://www.artofliving.org/

 

• Stand straight with feet slightly apart
• Lift your arms in the front, palms facing down and arms parallel to the ground
• Bend your knees and push the pelvis down (like sitting on a chair)
• Keep your spine straight and ensure that your knees do not go-ahead of the toes
• Keep breathing
• Try to go lower as far as you can, then sit down cross-legged

 

4. BADDHAKONASANA- The Butterfly Pose

https://www.artofliving.org/

• Sit down on a mat, back straight and legs spread straight out
• Bend your knees, and bring your feet as close to the pelvis as possible, the soles of the feet should be touching each other
• Breathe in & while breathing out press your thighs to the floor
• Now, start flapping the thighs like wigs of butterfly, gradually increase speed
• Slow down, then stop

 

5.  PASCHIMOTTANASANA- Seated Forward Bend

https://www.artofliving.org/

• Sit down on a mat with legs stretched out in front
• Breathe in and raise both the arms above your head
• Breathe out and bend from the hip joint, place your hands on legs, and reach out as far as you can
• Breathe in, lift the head and lengthen the spine
• Breathe out and move the navel towards the knees
• Repeat 2-3 times
• Breathe in and come back up to the sitting position, and lower your arms while you breathe out

 

6. ARDHAMATSYENDRA ASANA- Sitting Half Spinal Twist

https://www.artofliving.org/

• Sit down on a mat, back straight, legs stretched out in front
• Bend your right leg and place the right heel near the left hip
• Now take the left leg over the right knee
• Place the left hand behind you and the right hand on left knee
• Now twist your spine and look over the left shoulder, back should be straight
• Hold for a few breaths
• Breathe out and release- left hand, waist, chest, and then neck
• Repeat on the other side
• Come back to the front
  
  

  7.  PURVOTTANASANA- Upward Plank Pose

https://www.artofliving.org/

• Sit on the mat with back straight and legs stretched out in front, feet together
• Place both your palms on the floor near your hips, fingers facing away from you
• Lean back and support your body weight with your arms, do not bend them
• Breathe in, raise your pelvis, keep the whole body in a straight line
• Keep the legs straight and try to bring the feet flat on the floor, lean your head back
• Hold for a few breaths
• Breathe-out - come back to sitting position

 

8.   8. SHALABASANA- The Locust Posture

https://www.youtube.com/

• Lie down on your belly, chin resting on the floor
• Make a fist and place both hands near the groin area
• Breathe in - raise left leg (keep it straight)
• Breathe out - bring the leg down
• Do the same with the right leg
• Repeat 2-3 times
• Now, breathe in- lift both legs as high as possible, and hold
• Breathe out - bring legs down and take out the arms underneath
• Relax

 

9.   9. ADHO MUKHA SVANASANA- The Downward Facing Dog Pose

https://en.wikipedia.org/

• Come on all fours, keep back straight, hands- shoulder-width apart, feet- hip-width apart
• Breathe out - lift your hips, straighten your knees and elbows, and form an inverted ‘V’.
• Press your hands on the ground, and keep your ears touching the inner arms
• Hold for a few breaths and look towards the navel
• Breathe out - return to on-all-fours
• Relax
  
  

      10. BHUJANGASANA- The Cobra Pose

https://www.keralatourism.org/

• Lie down on your belly, toes flat on the floor, and place your forehead on the ground
• Keep the legs close
• Place both the hands under your shoulder, palms touching the ground
• Keep the elbows parallel to each other and close to the body
• Breathe in- Slowly lift your head, chest, and abdomen. Keep the navel on the floor.
• Arch your torso to the back, supporting the weight on both the palms equally
• Tilt your head back
• Hold for a few breaths
• Breathe-out - bring your abdomen, chest, and head back to the floor and relax

 

11. NAUKASANA- The Boat Pose

https://www.artofliving.org/

• Lie flat on your back, feet together, arms by the side
• Breathe in- Breathe out- lift your chest and feet and stretch the arms towards your feet
• Keep your eyes, fingers, and toes in one line
• Maintain for a few breaths
• Breathe-out - come back to lying position

12. SETUBANDHASANA- The Bridge Pose

https://www.artofliving.org/

• Lie on your back
• Bend your knees so that they are in line with the ankles
• Keep your feet hip-width apart and 10-12 inches from your hips
• Keep your palms facing down, arms at the side
• Breathe-in - slowly lift your back off the ground, keep your thighs parallel to each other
• Try to touch your chin to the chest without bending the neck
• Hold for a few breaths
• Breathe-out - Come back to lying slowly

 

13. NATRAJASANA- Lying Down Body Twist

https://www.thehealthsite.com/

• Lie down on your back with your arms abducted to 900, in line with shoulders
• Bend your knees bringing the feet close to hips, feet on the ground
• Swing both the knees towards the left, till the left knee touches the ground while turning your head towards the right
• Always keep the shoulder in contact with the ground
• Hold for a few breaths- come back to the center and straighten your body
• Repeat on the other side

 

Remember, while doing the asanas go easy on your body. Stretch your comfort zone a bit and then relax in the pose...just enjoy the process. So start your fitness journey from today itself!

You do not have to force your body beyond its limits, and if you are in pain simply avoid the asanas. Consult your doctor before following any exercise/yoga routine.

Written by:

- Ms. Deeksha (Batch- 2017)