Your At-Home Yoga Guide


By Maggie Balbaa



Yoga is a helpful component in a mind-body-soul wellbeing formula. For a healthy Yogi lifestyle, yoga should ideally be practiced 3 to 5 times a week, 40 to 60 minutes each day. But what if you do not find the time to go to class? Here is your quick guide to a daily do-at-home yoga routine. For this, we sought the knowledge of naturopath and yoga teacher Dr. Amit Negi of Maulana Azad Centre for Indian Culture.

What are three beneficial yoga poses?  And what does each one bring when practiced?

Yoga has more than 72000 asana (poses). Here are three that are important for most people. Each asana should be held for 30-40 seconds.

1. Seated Forward Bend Yoga Pose (Paschimottanasana): This pose is for stretching lower back and also tones the abdominal and pelvic organs.



2. Camel Pose (Ustrasana): This posture is great for people with heart and lung problems.




3. Rabbit Pose (Shashankasana): This posture can help people with both high and low blood pressure and can help with sleep.



During all of these poses the most important thing is to concentrate on breathing.

An Easy Morning or Evening Routine

Inhale and exhale for 5 to 10 minutes. Inhaling should be deep with the chest and belly moving upwards and forwards. Exhale by drawing them in. Breathing for yoga is in and out through the nose, with the mouth closed.

Then do the Sun Salutation Routine (Surya Namaskar) for 10 minutes (3-4 times).

Then you repeat Paschimottanasana pose, Camel pose and Rabbit pose for 15 seconds  each pose. This can be repeated as needed.

Finish with the Shavasana (Death pose) for 5 to 10 minutes, and redo breathing again for 5 to 10 minutes.

After one month, you should notice an improvement in your body; you can then change asana according to the body’s requirements. You can also add standing poses such as the Tree pose (Vriksasana), Triangle pose (Trikonasana) and Warrior pose (Virabhadrasana).


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