Fitness tips: 10 minutes Yoga routine for beginners

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Yoga can take care of your complete physical, mental and spiritual health. Want to take the first step towards your fitness goals with Yoga? Follow this short but dynamic Yoga routine designed for beginners that you can do within 10 minutes.
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Fitness tips: 10 minutes Yoga routine for beginners (Yan Krukov )
Published on Jul 17, 2022, 08:30 PM IST
ByZarafshan Shiraz, Delhi
Health experts encourage practising Yoga if you want to feel active, energetic and positive throughout the day as it is a worldwide phenomenon known for its innumerable health benefits and effectiveness as a solution for holistic wellness despite being 5,000 years old. Fitness experts claim that Yoga is a traditional science which is brimming with wisdom and knowledge and can take care of your complete physical, mental and spiritual health.
Without the need for any weighty tools or equipment, all it takes to get started is your Yoga mat. In an interview with HT Lifestyle, Grand Master Akshar shared, “If you practice Yoga, it will build your determination and willpower. Yoga is wonderful for it builds discipline and dedication toward self-care. Yoga can be done anywhere and at any time. However, it is considered that the ideal time to practice Yoga is early in the morning.”
He added, “Mornings are a great time to start your yoga practice and get fit. When you begin 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, then Yoga consists of a full body workout. Ensure that you include a few minutes of meditation, pranayama into your routine and end the session with Savasana (Corpse Pose).”
Asserting that mornings are the best time to exercise as it causes carbs and fats to metabolise more quickly, Grand Master Akshar said, “Spend some time on your Yoga mat first thing in the morning on an empty stomach. Start with some light breathing exercises before you move to asanas. There are many other benefits to practising early morning Yoga. It boosts your metabolism, activates your digestive system and helps nutrients smoothly through the body.”
He suggested 10 minutes Yoga routine for beginners that also works as weight loss solutions:
10-Minute Sequence 1
· Sukhasana
· Dandasana
· Sukhasana
· Santolansana
· Urvdha Mukhi Svanasana
· Adomukhi Svanasana
· Jump in between palms (Sanchalit Padahasthasana)
· Samashithi
10-Minute Sequence 2
Utkatasana
· Padhasthana
· Santolansana
· Urdhvamukhi Svanasana
· Adomukhi Svanasana
· Santolanasana
· Vashishtasana (Palms and Elbow variations)
· Santolanasana
· Adomukhi Svanasana
· Balasana
Sequence 3
· Surya Namaskar or the Sun Salutation comprises of a total of 24 counts, done with 12 steps for each side.
· Repeat the same twelve steps to the left side to finish one complete cycle. Begin with a minimum of 4-5 cycles and gradually increase it.
Starting/Resting Poses
Sukhasana – Happy Pose
Method: Sit upright with both legs stretched out in Dandasana. Fold both legs crossing them on top of each other and straighten your back. Place your palms on the knees.
Balasana (Child’s Pose)
Method: Kneel down on the mat and sit on your heels spreading your knees apart to a comfortable distance. Inhale and raise arms above head. Exhale and go forward with your upper body placing your palms on the floor. The pelvis should rest on the heels. Make sure that your back is not hunching. To be more comfortable, place a blanket under your knees or under your buttocks for support.
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