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Yoga For Beginners

Do you need harmony in your life? Your body, mind, and soul will unite today.



Last week I showed you the benefits of yoga. This week, I have for you a 15-minute plan of what to do step by step so that you can easily start your yoga adventure.




On the internet, you will find a lot of guides, apps, and other information that will show you how to practice yoga. I recommend you to use them later if you want to go deeper into the world of yoga.



I at Yes After Yes want to show you the options that you can experience in your life so that you have the life you've always dreamed of.



I know it's easy to get discouraged from the very beginning and there are few places where a beginner can start without problems. That's why today I have for you a plan that will make it easier for you to start your yoga adventure.





Step 1

Before we start, you need three things - comfortable clothes, a little space where you can at least lie down, and spread your arms, a comfortable surface where you will practice (yoga mat or blanket).




Step 2

Let's start with the Siddhasana posture.





  1. Begin by sitting on the floor with your legs straight out in front of you.

  2. Sit in the position as in the picture.

  3. Close your eyes.

  4. Keep your back straight.

  5. Keep your head straight.

  6. Relax your shoulders.

  7. Focus on your breath. Breathe deeply, consciously, and naturally through the nose.

  8. Stay in this posture for 60 seconds.




Step 3

  1. Inhale, turn your head slowly to the right.

  2. Exhale, turn your head back to the forward position.

  3. Inhale, turn your head slowly to the left.

  4. Exhale, turn your head back to the forward position.

  5. Relax.

  6. Breath slowly.

  7. Repeat this exercise 5 times.

  8. Spend 60 seconds to do this exercise.




Step 4

  1. Inhale, tilt your head back raising your chin.

  2. Exhale, bend your head forward, reaching your chin toward your chest.

  3. Relax.

  4. Breath slowly.

  5. Repeat this exercise 10 times

  6. Spend 60 seconds to do this exercise.





Step 5

  1. Put your right hand on your left knee and your left hand behind you on the floor.

  2. Turn your head to the left along with your left hand.

  3. Keep your arms straight in that posture.

  4. Keep your back straight.

  5. Relax.

  6. Breath slowly.

  7. Rotate your torso to the left side, to the maximum.

  8. Lose the tension by moving the torso back a little.

  9. Keep your arms straight.

  10. Repeat this exercise 5 times, each time trying to rotate your torso slightly more.

  11. Spend 45 seconds to do this exercise.

  12. Return to Siddhasana posture.




Step 6

  1. Put your left hand on your right knee and your right hand behind you on the floor.

  2. Turn your head to the right along with your right hand.

  3. Keep your arms straight in that posture.

  4. Keep your back straight.

  5. Relax.

  6. Breath slowly.

  7. Rotate your torso to the right side, to the maximum.

  8. Lose the tension by moving the torso back a little.

  9. Keep your arms straight.

  10. Repeat this exercise 5 times, each time trying to rotate your torso slightly more.

  11. Spend 45 seconds to do this exercise.

  12. Return to Siddhasana posture.




Step 7

  1. Straighten your legs.

  2. Put your left leg on the floor on the right side of your right knee.

  3. With your right elbow, touch the left side of your left knee.

  4. Put your right hand along your thigh.

  5. Put your left hand on the floor behind you, keep it straight.

  6. Turn your head backward with your left hand.

  7. Relax.

  8. Breath slowly.

  9. Rotate your torso to the left side, to the maximum.

  10. Lose the tension by moving the torso back a little.

  11. Repeat this exercise 5 times, each time trying to rotate your torso slightly more.

  12. Spend 45 seconds to do this exercise.




Step 8

  1. Straighten your legs.

  2. Put your right leg on the floor on the left side of your left knee.

  3. With your left elbow, touch the right side of your right knee.

  4. Put your left hand along your thigh.

  5. Put your right hand on the floor behind you, keep it straight.

  6. Turn your head backward with your right hand.

  7. Relax.

  8. Breath slowly.

  9. Rotate your torso to the right side, to the maximum.

  10. Lose the tension by moving the torso back a little.

  11. Repeat this exercise 5 times, each time trying to rotate your torso slightly more.

  12. Spend 45 seconds to do this exercise.





Step 9

  1. Stand up.

  2. Lean forward, using your hands on the floor to get down onto your hands and knees.

  3. Straighten your left leg by sliding it back and then lift it up.

  4. Straighten your right hand and lift it in front of you.

  5. Look slightly ahead.

  6. Your left leg, back, and right hand should form a horizontal line.

  7. Stay in this posture for 5 inhalations and exhalations.

  8. Lower your left leg and right hand.

  9. Spend 45 seconds to do this exercise.




Step 10

  1. Straighten your right leg by sliding it back and then lift it up.

  2. Straighten your left hand and lift it in front of you.

  3. Look slightly ahead.

  4. Your right leg, back, and left hand should form a horizontal line.

  5. Stay in this posture for 5 inhalations and exhalations.

  6. Lower your right leg and left hand.

  7. Spend 45 seconds to do this exercise.



Remember to take a few seconds break between exercises. In the previous exercise, 5 inhalations and exhalations take about 25-30 seconds, and you have 45 seconds to complete the exercise. Use the remaining time to prepare for this and the next posture.





Step 11

  1. Stand up straight.

  2. Step your left foot back and turn your toes out at a 45 angle.

  3. Bend your right knee over the ankle.

  4. Inhale, bring your arms up over your head.

  5. Arch your back slightly.

  6. Exhale, lower your arms.

  7. Look ahead.

  8. Turn your left foot out at a 90 angle.

  9. Swivel your right arm forward and your left arm back.

  10. Stay in this posture for 5 inhalations and exhalations.

  11. Spend 45 seconds to do this exercise.




Step 12

  1. Stand up straight.

  2. Step your right foot back and turn your toes out at a 45 angle.

  3. Bend your left knee over the ankle.

  4. Inhale, bring your arms up over your head.

  5. Arch your back slightly.

  6. Exhale, lower your arms.

  7. Look ahead.

  8. Turn your right foot out at a 90 angle.

  9. Swivel your left arm forward and your right arm back.

  10. Stay in this posture for 5 inhalations and exhalations.

  11. Spend 45 seconds to do this exercise.





Step 13

  1. Sit on heels.

  2. Put your hands on thighs.

  3. Relax.

  4. Breath slowly.

  5. Bend forward.

  6. Place your forehead on the floor, with your arms beside your head.

  7. Inhale, stretch your trunk and arms.

  8. Exhale, move back to lose the tension.

  9. Repeat 5 inhalations and exhalations.

  10. Spend 30 seconds to do this exercise.




Step 14

  1. Sit on heels with your hands on thighs or return to Siddhasana posture.

  2. Relax.

  3. Breath slowly.

  4. Close your eyes.

  5. Keep your back straight.

  6. Keep your head straight.

  7. Spend 30 seconds to do this exercise.





Step 15

  1. Meditate.

  2. Calm your mind.

  3. After 5 minutes of meditating.

  4. Put your hands together.

  5. Take a bow and say namaste.




That's all for today. I hope that today you start your week with yoga and that after a week you will decide that yoga will become a part of your life forever. Mark your progress in the calendar to see the progress. Let me know in a comment below what yoga has changed in you and your life.


Namaste.


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