Health experts encourage practice Yoga if you want to feel active, energetic and positive during the day, as it is a worldwide phenomenon known for its countless health benefits and effective as a holistic wellness solution despite being 5000 years old. Fitness experts claim that Yoga is a traditional science that is full of wisdom and knowledge and can take care of your physical, mental and spiritual health completely.
Without the need for any heavy tools or equipment, all you need to get started is your yoga mat. In an interview with HT Lifestyle, Grandmaster Akshar shared: “If you practice Yoga, you will develop your determination and willpower. Yoga is wonderful because it develops discipline and dedication to self-care. Yoga can be done anywhere and at any time. However, it is considered that the ideal time to practice Yoga is first thing in the morning.
She added: “Mornings are a great time to start your yoga practice and get fit. When you start your morning with Yoga, these short and effective sessions can add health, happiness and peace to your life. If you want to become more active, yoga is a full-body workout. Be sure to include a few minutes of meditation, pranayama in your routine, and end the session with Savasana (corpse pose).”
Stating that mornings are the best time to exercise as it causes carbohydrates and fats to be metabolized more quickly, Grandmaster Akshar said: “Spend some time on your yoga mat first thing in the morning with your stomach empty. Start with some light breathing exercises before moving on to the asanas. There are many other benefits of practicing yoga early in the morning. It boosts your metabolism, activates your digestive system, and helps nutrients pass smoothly through your body.”
She suggested a 10-minute yoga routine for beginners that also works as a weight loss solution:
Sequence 1 of 10 minutes
Sukhasana
Dandasana
Sukhasana
Santolansana
Urvdha Mukhi Svanasana
Adomukhi Svanasana
Jump between palms (Sanchalit Padahasthasana)
Samashiti
10 minute sequence 2
Utkatasana
padhasthana
Santolansana
Urdhvamukhi Svanasana
Adomukhi Svanasana
Santolanasana
· Vashishtasana (Variations of palms and elbows)
Santolanasana
Adomukhi Svanasana
Balasana
sequence 3
· Surya Namaskar or Salutation to the Sun consists of a total of 24 steps, performed with 12 steps for each side.
· Repeat the same twelve steps to the left side to complete a full cycle. Start with a minimum of 4-5 cycles and gradually increase.
Start/rest postures
Sukhasana – Happy pose
Method: Sit up straight with both legs stretched out in Dandasana. Bend both legs crossing them one on top of the other and straighten your back. Place your palms on your knees.
Balasana (child’s pose)
Method: Kneel on the mat and sit back on your heels with your knees a comfortable distance apart. Inhale and raise your arms above your head. Exhale and move your upper body forward, placing your palms on the ground. The pelvis should rest on the heels. Make sure your back is not rounded. To be more comfortable, place a blanket under your knees or under your buttocks for support.
Grandmaster Akshar suggested, “Along with these Yoga sequence options, you can also execute the Surya Namaskar as soon as possible. Do at least 5-7 cycles to improve your health and stay disease free. Yoga is the best way to make yourself feel recharged and prepared for the day ahead. But before you start, prepare your mind and body through Sukshma Vyayam or light exercises. This will protect you so you can enjoy safe practice and remain injury free. You can also include some grounding practices like pranayama like Anulom Vilom, Kapal Bhati and Bhastrika along with Swaas Dhyan etc. for meditation.”
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