If you are unable to leave your home for any reason, be it work pressure or some family commitment, fret not. Yoga has come to the rescue. Yoga does not require an introduction, as it is one of the most ancient healing modalities. You may have known about it for quite some time but did not give it a try. Looked up to, as a lifestyle choice by many quarters, yoga is surely here to stay. According to the best yoga school in Rishikesh, Gurukul Yogashala, anyone can do yoga. Age, gender, and religious background play no role in determining if you will practice yoga or not.
Today, learning yoga is easy. You can enrol for a 200 hour yoga teacher training course in Rishikesh and start with it. If you have not already, we have something for you. While you swing in procrastination, here is a quick 10-minute yoga workout routine that you can start at home. It can act as a precursor to good learning later at one of the best yoga schools in India.
Easy And Effective 10-Minute Workout Yoga Routine
- Sukshma Vyayama
These techniques are considered extremely powerful and they also have the power to activate the subtle Pranic energies. In yoga, most issues arise out of the joints. So, that is where this works. You will also get this same guidance if you enrol for a yoga teacher training course at one of the best schools of yoga in Rishikesh, Gurukul Yogashala. But what now, read through these snippets.
Sukshma Vyayama is an ancient technique comprising yoga postures and dynamic movements, which help in removing knots and blockages from the joints and muscles. If you have had any injury in recent times, then you must practice these subtle body movements before you start with the yoga asanas. You have to start with the lowest joints, like the toes and then move up to the neck. Ensure to repeat each movement at least 5-10 times for maximum efficacy. Ten minutes might be a short time, so you can do the simpler ones to get going.
Start with the rotation of the ankles, to warm up the joints. Thereafter, you can slowly move up to the hips, arms, wrists, head, and finally the neck. Knee bending is an important exercise in this realm. Try wrist rotation, if you plan to do some body balances. Wrist rotations can help in strengthening your wrist joints. Elbow bending, shoulder rotation, and neck rotations follow suit. There are several benefits that you derive from these movements. They include increased body mobility, better coordination, and improved blood circulation. Once you are through with these, you can start with an easy set of asanas. Students who join the 200 hour yoga teacher training in Rishikesh learn in detail about this set of body warmers, before they get to learn and practice the main yoga asanas and kriyas.
- Sukhasana
Also called the Easy Sitting pose, anyone can do this asana, irrespective of the body’s strengths or limitations. You can start with it at any time, even on a half-full stomach. But, the lighter you are, the better your body can absorb all the energies. You can take a mattress or a folded blanket, for added support, if you have never done yoga before.
It is a cross-legged posture. You can place your hands on the knees. Practice the Gyan mudra, if you want to add more power to your practice. The spine stays erect throughout. This is a great asana for lower back pain, stress, heart health, and for your mind. You will see most yogis meditating in this pose.
- Dandasana
This is another easy asana, which is taught to students as a part of the 200 hours yoga teacher training in India, at schools like Gurukul Yogashala. You must ensure to sit on your sitz bones, with the buttocks apart. This is to give your body that grounded feeling. The legs from the thighs to the feet remain flexed. The arms remain by your side, with palms down on the floor. Inhale while imagining your spine elongating. This pose stretches the hamstrings and calves. Moreover, it also makes you more aware of your spine health. The pose can also restore your flexibility if you have been leading an idle lifestyle for quite some time.
- Urdhva Mukha Svanasana
A great back-bending yoga pose, it can also strengthen your arms, wrists and spine. Moreover, it also alleviates lower back pain. You have to be in the prone position, with the hands by your side and the legs stretched backwards. Slowly, inhale, and then take the hands forward in front of the shoulders and propel the body up. The arms remain straight, while lifting you from the mat. The belly button must not touch the mat, in this posture. You can throw back the head a bit, and gaze at the ceiling. This is an excellent asana that tones the lower back and also improves your body posture. You can follow it up with the Adho Mukha Svanasana.
- Adho Mukha Svanasana
You can start this from the table-top position, on your four limbs. Your hips should be above the knees and the shoulders above the wrists, initially. Slowly, walk the hands forward. Press down the palms and soles into the mat, while engaging the core muscles and lifting the buttocks upward toward the ceiling. The body should be like an inverted V and you must maintain the gait of the spine under all conditions. You can stay in this pose for 5-10 breaths and then come back on the ground, with your knees landing first. This is one of the best asanas to strengthen the entire body. It also calms the mind and improves blood circulation. This asana is also great for your mental health, as the brain gets a steady supply of oxygen. Additionally, it helps in health maintenance.
- Balasana
This asana is also called Child’s pose. You can quickly navigate to this pose, from Adho Mukha Svanasana, as you bring the knees down on the mat. You can sit with the knees comfortably apart, while resting the buttocks on your heels. Inhale and lift both hands upwards, and then slowly bend forward, bring the hands down on the floor. The upper body will be bent down, with the spine straight. The forehead must be in touch with the mat, in the final phase. This is an excellent asana for relaxation and closure of the yoga session. If you get the opportunity to practice the asana at one of the best yoga schools in Rishikesh, Gurukul Yogashala, you will get the best guidance. Learn from learned and well-experienced teachers and get fit, while at home.
Final Words
This is just an example of what a 10-minute yoga workout schedule can look like. You will be able to learn plenty of such yoga sequences, if you join a yoga school in India. Gurukul Yogashala is one of the best places, from where you can start your yogic journey. You can learn about such short sequences at the retreat as well. So, pack your bags and head for the hills. Enjoy lifelong benefits thereafter, and manage chronic lifestyle diseases yourself.