It’s all about choosing which type of yoga you choose. Then there is a school of thought that believes that yoga needs a long period of time and in a tight schedule it is almost impossible to add a yoga session, but it is possible to choose from a variety of options like in yoga, just the basic poses they are more than enough. 80. Therefore, you can start your yoga as soon as you feel inspired and this article can be a good start for your yoga journey today as we are going to discuss a 10 minute yoga session that you can easily include in your routine. agitated Let us begin!
There are several poses to select from, but these 4 poses can not only be a great start for a beginner, they can also be good for those who want to keep it as short as possible.
- Leo’s posture:
The lion pose, also called Simhasana, should be done early in the morning. However, if you cannot do it early in the morning, you can also practice it at night on the condition that there is a break of at least 5-6 hours between your practice session and your meal, as it is a requirement that your stomach should be empty when you practice any posture.
Things to remember:
The level of difficulty is basic, the style is hatha yoga, repetition: one leg at a time, strengthens the throat, voice and lungs and the duration of this pose is about 30 seconds
Addresses:
- Sit down and then kneel on the yoga mat. Cross the ankles so that the front of the left ankle intersects the back of the right ankle. Feet should be pointing to both sides. The perineum is supposed to press down on the top of the heels.
- Keep your palms on your knees. Extend your palm and fingers as well. Also, press through them firmly against each knee.
- Keep your eyes wide open, breathe in through your nose and out through your mouth as you do this, make a ‘hah’ sound, with your mouth open and stretch out your tongue. Make sure the breath goes through the back of the throat.
- You have two options, you can look at the tip of your nose or keep looking between the eyebrows.
- A few times “Roar”, do the same process with the other leg and repeat the pose.
- Downward Facing Dog Pose:
Adho Mukha Svanasana, also known as “Downward Facing Dog” pose, is great for stretching the shoulders, keys, hands, back, arches, feet, and hamstrings and strengthens the back, arms, and legs.
things to remember
The style is Ashtanga Yoga, it leads up to 1-3 minutes and there is no need to repeat this asana in one sitting.
Addresses:
- Your body should form a table-like structure, which means standing on all fours.
- Making sure your body forms an inverted “V,” gently lift your hips and straighten your knees and elbows as you exhale.
- Your hands and shoulders should be on the same line, and your feet should be in line with your hips and make sure your toes are pointing out.
- Press your hands onto the yoga mat and lengthen your neck while your ears should touch your inner arms and your gaze should be directed towards your navel area.
- Stay in this pose for a few seconds, then go to bent knees and repeat the tabletop position.
Note: If you have any of these conditions (carpal tunnel syndrome, high blood pressure, retinal detachment, dislocated shoulder, diarrhea, weak eye capillaries, or pregnancy), it is advisable to talk to your health expert first and then try this pose.
- Ardha Bhekasana (half frog pose):
It’s a great pose for quads, flexors, chest, abs, groins, ankles, and hips, it takes up to 1 minute then switch sides and repeat at least 3 times.
Addresses:
- Lie on the mat in a prone position. Extend your legs, press your forearms and palms into the mat, and simultaneously lift your torso and head. Place your elbows under your shoulder. Keep your forearms parallel to each other. Extend your fingers in such a way that they should point away from your body. Make sure your legs and pelvis are attached to the floor you are lifting.
- Do not move the elbow, cross the left arm in front in the direction of the right arm at an angle of about 45 degrees. Bend your right knee and move your right heel toward your hips. Take your right hand at the back to hold it around the inside of the right foot.
- Start to rotate your elbow up, to make this pose happen, take your right palm and turn it to the right, further away from your body, until your fingers are pointing forward and you can grip your fingers over the fingers of your right hand. the feet. Bring your right foot closer to your hips. Remember, your elbow should be facing the ceiling. Press down on the top of your foot.
Note:
- Take a deep breath between each step.
- Do not do this if you have a knee, back, shoulder, or neck injury.
- Do not do this position if you have insomnia or migraine problems.
- eagle pose:
Garudasana or Eagle Pose is a perfect option for strong arms, legs, knees, ankles, open shoulder joints, making space between the shoulder blades. Improves circulation in all joints, improves balance and focus. The time is 3-4 minutes
Addresses:
- Stand in Tadasana, bend your knees, and lift your left foot so that you can cross it over your right foot.
- Keep your right foot firmly on the yoga mat, your left thigh is on your right thigh, and your left toes should point downward.
- Cross your right arm over your left arm and bend your elbows to keep them perpendicular to the floor and make sure the backs of your hands are facing each other.
- Press your palms together and stretch your fingers up.
- Keep your gaze in one place; stay in this pose for a while in which you take a couple of breaths.
- Release your hands in slow motion and bring them to the side of your body.
- Raise your left leg and place it back on the yoga mat and slowly return to Tadasana.
Note: Do not attempt this asana if you suffer from ankle, shoulder, or knee pain, and speak to your doctor if you are pregnant.
These poses are tried and tested. Plus, they’re a great start for anyone looking for a short but effective method to lose weight.