#Adho Mukha Vrksasana

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[raffaellopalandri]

Happy International Day of Yoga!!

Today we celebrate the International Day of Yoga. This worldwide celebration wants to spread awareness about holistic health and fitness by practising a millenary discipline such as Yoga. This year’s International Yoga Day 2023 theme is Vasdhaiv Kutumbakam. Vasudhaiva Kutumbakam – वसुधैव कुटुम्बकम् is a Sanskrit phrase that literally means ‘the whole world is a single family‘ or ‘the world is…

[crownprincessoftherusalkas]

Maybe Someday...

Tori: What is happening?

Robin: Sometimes Kit teaches yoga at the guild now.

*Kit, Zylas, Kai and Aaron assume a handstand position*

Aaron: *wobbles*

Kai: What's the matter Aaron? Unbalanced?

Aaron: Shut up. I'll get it.

Zylas: Nailis.

Aaron: What'd you just call me?!

Robin: Yeah this happens a lot.

[pmohan]

https://yogahomeworkout.com/yoga-for-kids-fun-poses-and-games-for-little-yogis/

[aahanna]

Happy International Yoga Day!

Today we celebrate the ancient practice of yoga, which has been a cornerstone of Indian culture for over 5,000 years. We honor the "Father of Modern Yoga," Tirumalai Krishnamacharya (1888-1989), who played a crucial role in popularizing yoga worldwide. We also honor the original "Father of Yoga," Patanjali, who authored the celebrated yoga sutras.

_History of Yoga:_

Yoga has its roots in the Indus Valley Civilization, with evidence of yoga practices dating back to 3000 BCE. The word "yoga" comes from the Sanskrit word "yuj" meaning "to unite." Over time, yoga evolved through various traditions, including Hatha Yoga, Raja Yoga, and Bhakti Yoga.

Patanjali:

Patanjali was a Hindu author, mystic, and philosopher who authored the Yoga Sutras, a categorization of yogic thought arranged in four volumes. He is regarded as an avatar of Adi Sesha and is believed to have lived between the 2nd century BCE and the 5th century CE ¹.

Tirumalai Krishnamacharya:

Born in 1888, Krishnamacharya was a Indian yoga master, ayurvedic healer, and scholar. He studied yoga under his father and later under the revered yoga guru, Rama Mohan Brahmachari. Krishnamacharya went on to teach yoga to prominent students, including B.K.S. Iyengar, K. Pattabhi Jois, and Indra Devi, who spread yoga globally.

BENEFITS OF YOGA

Yoga offers numerous benefits, including:

- Improved flexibility and strength

- Reduced stress and anxiety

- Enhanced mental clarity and focus

- Improved overall well-being

Popular Yoga Asanas:

1. Downward-Facing Dog (Adho Mukha Svanasana)

2. Warrior Pose (Virabhadrasana)

3. Triangle Pose (Trikonasana)

4. Seated Forward Fold (Paschimottanasana)

5. Tree Pose (Vrksasana)

[school56df]

Beginner yoga poses for flexibility and strength Embracing Ethical Principles and Inner Peace

 Beginner Yoga, Poses For Flexibility And Strength a practice rooted in historical traditions, has advanced into a globally recognized discipline that encompasses physical, mental, and religious dimensions. Its origins trace lower back to historical India, in which it become developed as a comprehensive system for achieving balance, self-recognition, and holistic well-being. Today, yoga is practiced global, transcending cultural and geographical limitations. It offers a path to personal boom, fitness, and internal peace, integrating bodily postures, breath control, meditation, and ethical principles.

The Origins and Evolution of Yoga

The records of Yoga For Seniors  dates returned lots of years, with its earliest mentions observed within the Vedic texts of historic India. The term “yoga” is derived from the Sanskrit word “yuj,” that means “to yoke” or “to unite,” signifying the union of the character self with the general attention. The historical practice become first of all a religious and philosophical pursuit geared toward accomplishing enlightenment and liberation from the cycle of delivery and rebirth.

Over the centuries, yoga for teens evolved thru numerous colleges of notion, which includes the classical Yoga of Patanjali, which is distinctive in the "Yoga Sutras." Patanjali’s machine emphasised the 8 limbs of yoga, which encompass moral hints (Yamas and Niyamas), physical postures (Asanas), breath manage (Pranayama), sensory withdrawal (Pratyahara), attention (Dharana), meditation (Dhyana), and ultimate absorption (Samadhi). This complete framework aimed to manual practitioners towards religious awakening and self-cognizance.

The Physical Practice: Asanas

One of the maximum recognizable elements of yoga in modern practice is Asanas, or bodily postures. These poses are designed to decorate physical flexibility, electricity, and stability while promoting standard fitness and well-being. The exercise of Asanas additionally facilitates to boom body recognition, coordination, and alignment.

The sort of yoga postures levels from simple stretches to complicated poses that require substantial energy and versatility. Common poses encompass the downward-facing dog (Adho Mukha Svanasana), warrior poses (Virabhadrasana), and tree pose (Vrksasana). Each posture has precise benefits and may be modified to deal with distinct ability stages and physical situations.

Beyond their bodily blessings, Asanas also are used to prepare the body and thoughts for deeper practices which include meditation. The subject of retaining those postures enhances mental attention and fosters a sense of inner calm.

Breath Control: Pranayama

Breath manipulate, or Pranayama, is any other necessary component of yoga. The time period "Pranayama" combines “Prana,” which means life pressure or breath, and “Yama,” meaning control. Pranayama includes diverse strategies for regulating and harnessing the breath to decorate power drift, enhance mental readability, and guide bodily fitness.

Techniques along with Ujjayi (victorious breath), Kapalabhati (skull-shining breath), and Nadi Shodhana (exchange nose respiration) each serve wonderful functions. Ujjayi breath, characterized with the aid of a mild constriction in the back of the throat, enables to calm the thoughts and preserve attention in the course of practice. Kapalabhati includes rapid, forceful exhalations accompanied by passive inhalations, which invigorates the thoughts and cleanses the breathing machine. Nadi Shodhana balances the left and proper hemispheres of the mind, promoting emotional stability and mental equilibrium.

Meditation and Mindfulness

Meditation, or Dhyana, is a valuable aspect of yoga that entails cultivating intellectual stillness and attention. The exercise of meditation facilitates to quiet the thoughts, lessen stress, and foster a deeper connection with one’s inner self. Through centered attention and mindfulness, practitioners learn how to observe their thoughts and feelings without attachment or judgment.

Various meditation strategies are employed in yoga, which include awareness on a mantra, visualization, or guided imagery. The intention of meditation is to reap a country of internal peace and clarity, transcending the distractions and conflicts of daily existence. Regular meditation exercise can result in improved emotional resilience, extended self-cognizance, and a greater sense of purpose and achievement.

The Ethical Dimensions: Yamas and Niyamas

Yoga isn't always entirely approximately physical postures and breath manage; it also encompasses moral hints that form a practitioner’s conduct and interactions with others. These hints are referred to as the Yamas and Niyamas, forming the first two limbs of Patanjali’s eightfold course.

The Yamas are ethical standards that deal with one’s relationship with the outside international. They include:

Ahimsa (Non-violence): Advocating kindness and compassion toward oneself and others.

Satya (Truthfulness): Encouraging honesty and integrity in thought, speech, and action.

Asteya (Non-stealing): Promoting respect for others’ possessions and thoughts.

Brahmacharya (Moderation): Encouraging stability and strength of mind, specially in relation to dreams and strength.

Aparigraha (Non-possessiveness): Fostering non-attachment and contentment with what one has.

The Niyamas are non-public observances that manual one’s internal behavior. They include:

Saucha (Purity): 

Emphasizing cleanliness of frame and thoughts.

Santosha (Contentment): 

Cultivating gratitude and attractiveness.

Tapas (Discipline): 

Encouraging strength of will and perseverance.

Svadhyaya (Self-examine)

Promoting self-mirrored image and gaining knowledge of.

Ishvara Pranidhana (Surrender to a better energy)

Encouraging devotion and trust in a extra force or time-honored precept.

The Holistic Approach to Well-being

Yoga’s routines for improving posture and alignment holistic method encompasses now not simplest the bodily and mental elements however also the spiritual dimension. It fosters a experience of unity and harmony inside oneself and with the broader world. The practice of yoga encourages people to discover their internal selves, cultivate mindfulness, and increase a deeper connection with their environment.

Incorporating yoga into each day existence can result in advanced physical fitness, reduced strain, and a extra sense of inner peace. It gives gear for coping with life’s demanding situations, fostering resilience, and improving ordinary great of existence. Whether practiced in a studio, at domestic, or in nature, yoga gives a sanctuary for self-discovery and private boom.

[nourishandthrive]

The Benefits of Yoga: Poses for Beginners

Yoga is a holistic practice that combines physical postures, breathing exercises, and meditation to promote overall well-being. Whether you’re new to yoga or looking to deepen your practice, understanding its benefits and starting with beginner-friendly poses can set you on the path to a healthier, more balanced life.

The Benefits of Yoga

Improves Flexibility and Strength

Yoga poses stretch and tone muscles, increasing flexibility and strength over time. Regular practice helps you move more freely and reduces the risk of injury.

Enhances Mental Clarity and Focus

Yoga encourages mindfulness and concentration, which can enhance mental clarity and focus. Practicing yoga regularly can help you stay present and centered in your daily life.

Reduces Stress and Anxiety

The combination of physical movement, controlled breathing, and meditation in yoga helps reduce stress and anxiety. It activates the relaxation response, lowering cortisol levels and promoting a sense of calm.

Boosts Energy Levels

Yoga’s focus on breath work and mindful movement can increase your energy levels. Certain poses and sequences are designed to invigorate and rejuvenate the body.

Supports Better Sleep

Yoga promotes relaxation and reduces stress, leading to better sleep quality. Poses that encourage deep breathing and relaxation can help you wind down before bed.

Improves Posture and Alignment

Regular yoga practice helps improve posture and alignment by strengthening the muscles that support the spine. This can alleviate back and neck pain and promote a healthy posture.

Encourages Self-Awareness and Mindfulness

Yoga fosters a deeper connection between mind and body, encouraging self-awareness and mindfulness. This heightened awareness can lead to a greater understanding of your physical and emotional needs.

Beginner-Friendly Yoga Poses

Mountain Pose (Tadasana)

Improves posture, strengthens thighs, knees, and ankles.

How to Do It: Stand with feet together, arms at your sides. Engage your thighs, lift your chest, and lengthen your spine. Breathe deeply and hold for several breaths.

Downward-Facing Dog (Adho Mukha Svanasana)

Stretches the hamstrings, calves, and shoulders; strengthens the arms and legs.

How to Do It: Start on your hands and knees, tuck your toes, and lift your hips toward the ceiling. Straighten your legs as much as possible without locking your knees. Press your hands firmly into the mat and relax your neck.

Child’s Pose (Balasana)

Stretches the hips, thighs, and ankles; promotes relaxation.

How to Do It: Kneel on the floor, touch your big toes together, and sit back on your heels. Separate your knees about hip-width apart, then fold forward, extending your arms in front of you or resting them by your sides.

Warrior I (Virabhadrasana I)

Strengthens the legs and arms, stretches the chest and lungs.

How to Do It: Stand with feet hip-width apart. Step your left foot back and turn it slightly outward. Bend your right knee over your right ankle. Raise your arms overhead, keeping your shoulders relaxed.

Cat-Cow Pose (Marjaryasana-Bitilasana)

Stretches the spine and neck; improves flexibility.

How to Do It: Start on your hands and knees. Inhale and arch your back, lifting your head and tailbone (Cow Pose). Exhale and round your spine, tucking your chin to your chest (Cat Pose). Repeat for several breaths.

Tree Pose (Vrksasana)

Improves balance and stability; strengthens the legs and core.

How to Do It: Stand with feet together. Shift your weight onto your left foot and place your right foot on your left inner thigh or calf (avoid the knee). Bring your hands to your heart or overhead. Hold and breathe, then switch sides.

Bridge Pose (Setu Bandhasana)

Strengthens the back, glutes, and hamstrings; stretches the chest and spine.

How to Do It: Lie on your back with knees bent and feet hip-width apart. Press your feet into the mat, lift your hips, and clasp your hands underneath your body. Hold and breathe deeply.

Conclusion

Yoga offers numerous benefits for both the body and mind. By starting with these beginner-friendly poses, you can gradually build strength, flexibility, and mindfulness. Remember to listen to your body and practice with intention and patience. What are your favorite yoga poses for beginners? Share your experiences and tips in the comments!

[globalhoocart]

Discover Your Inner Yogi: 31 Essential Poses for Beginners to Practice at Home

Embarking on the path of yoga is a fantastic decision for numerous reasons.

Beyond the physical benefits of increased strength, flexibility, and balance, yoga serves as a powerful tool for stress reduction through specialized breathing techniques known as pranayama.

Yoga is diverse, offering various poses to cater to different needs.

Now, let's delve into the joy of yoga with a focus on 31 essential poses for beginners to practice at home. These foundational poses not only serve as a physical workout but also contribute to mental well-being.

1. Downward Facing Dog (Adho Mukha Svanasana): A classic yoga pose that can be tricky for beginners, emphasizing weight distribution and heel stretching.

2. Mountain Pose (Tadasana): Equally important as Downward Facing Dog, it focuses on alignment, grounding, and spine lengthening.

3. Warrior I (Virabhadrasana I): A standing pose emphasizing forward-facing hips, crucial for building strength.

4. Warrior II (Virabhadrasana II): Similar to Warrior I but with hips facing the side, promoting openness and strength.

5. Extended Side Angle (Utthita Parvakonasana): Involving a modification for beginners, it offers a gentle stretch with forearm support.

6. Triangle Pose (Utthita Trikonasana): Another essential pose, engaging leg strength and enhancing flexibility in multiple areas.

7. Standing Forward Bend (Uttanasana): An easy pose for beginners, promoting spine flexibility and relaxation.

8. Reverse Warrior (Viparita Virabhadrasana): Combining a stance similar to Warrior I with a gentle side bend or backbend.

9. Garland Pose (Malasana): A squatting pose that stretches muscles around the pelvis, beneficial for hip flexibility.

10. Half Forward Bend (Ardha Uttanasana): Also known as Flat-Back Forward Bend, it contributes to improving overall body awareness.

11. Pyramid Pose (Parsvottanasana): A standing forward bend made more accessible for beginners with the use of yoga blocks.

12. Raised Hands Pose (Urdhva Hastasana): Starting from Mountain pose, it offers a full-body stretch, ideal for beginning your practice.

13. Low Lunge: A standing pose emphasizing proper alignment for a beneficial stretch, with modification options for support.

14. Tree Pose (Vrksasana): An excellent introduction to balancing postures, encouraging stability and mindfulness.

15. Downward Facing Dog Split: A basic yoga pose for beginners focusing on core strength and balance.

16. Plank Pose: Not just a balancing pose but a fundamental exercise for building core strength and stability.

17. Cat-Cow Stretch (Chakravakasana): A gentle backbend sequence enhancing body awareness, especially beneficial for beginners or those with back pain.

18. Bridge Pose (Setu Bandha Sarvangasana): A gentle backbend for beginners, enhancing spine extension and countering the effects of prolonged sitting.

19. Cobra Pose (Bhujangasana): A fundamental backbend that strengthens back muscles and promotes flexibility.

20. Knees, Chest, and Chin (Ashtanga Namaskara): An essential part of the sun salutation series, serving as an alternative to Chaturanga Dandasana.

21. Staff Pose (Dandasana): A seated version of Mountain pose, offering alignment guidance for various seated poses.

22. Cobbler's Pose (Baddha Konasana): A comfortable stretch for inner thighs, often using props for support.

23. Easy Pose (Sukhasana): A cross-legged sit made more comfortable with props, promoting flexibility and undoing the effects of prolonged chair sitting.

24. Half Lord of the Fishes Pose (Ardha Matsyendrasana): A seated twist benefiting spinal mobility and aiding digestion.

25. Head to Knee Pose (Janu Sirsasana): Easier than traditional forward bends, offering a gentle stretch one leg at a time.

26. Seated Forward Bend (Paschimottanasana): A fantastic hamstring stretch targeting the entire back of the body.

27. Seated Wide Angle Straddle (Upavistha Konasana): A wide-legged forward bend providing a unique stretch and focusing on proper form.

28. Happy Baby Pose (Ananda Balasana): Balancing effort and ease, this delightful pose offers a gentle stretch for the back, hips, thighs, and ankles.

29. Supine Spinal Twist (Supta Matsyendrasana): A passive twist promoting flexibility, relaxation, and a sense of completion to your practice.

30. Child's Pose (Balasana): A resting pose that allows you to take a break whenever needed, promoting a gentle stretch and relaxation.

31. Corpse Pose (Savasana): A serene conclusion to your session, allowing a smooth transition from the yoga mat to the rest of your day.

In conclusion, these 31 basic yoga poses for beginners at home offer a comprehensive and accessible introduction to the joy of yoga. Remember, yoga is for everyone, and the journey is as important as the destination. Enjoy the practice, embrace self-awareness, and savor the harmonious blend of effort and relaxation that yoga brings to your life.

[southernwindsarrow]

Wei Wuxian.

Handstand variation / adho mukha vrksasana

(do correct me if I got the pose name wrong)

[larryvogelblog]

What Are the Basic Steps to Do Yoga for a Beginner?

Yoga is a centuries-old practice that has gained immense popularity in recent years for its physical, mental, and spiritual benefits. If you're a beginner looking to embark on your yoga journey, you're in the right place. This step-by-step guide will walk you through the basic steps to start practicing yoga and explore this ancient discipline.

Step 1: Choose Your Yoga Style

The first step in beginning your yoga practice is to choose a yoga style that aligns with your goals and preferences. Yoga offers a variety of styles, each with its unique focus. Here are a few popular options:

Hatha Yoga: A gentle introduction to the most basic yoga postures.

Vinyasa Yoga: A dynamic and flowing practice that connects breath with movement.

Iyengar Yoga: Focuses on precise alignment and the use of props to perform postures.

Bikram Yoga: Practiced in a heated room with a set sequence of 26 postures and two breathing exercises.

Ashtanga Yoga: A rigorous style with a set sequence of postures and a strong focus on breath and movement.

Yin Yoga: Involves holding passive poses for an extended period to target deep tissues and improve flexibility.

Kundalini Yoga: Emphasizes breath control, meditation, and the release of Kundalini energy.

Restorative Yoga: A relaxing and healing practice using props for support in various postures.

Start by trying a few different styles to see which one resonates with you. You can attend classes at a local yoga studio or explore online resources.

Step 2: Gather Your Yoga Equipment

Yoga doesn't require much equipment, but having the right gear can enhance your practice. Here's what you'll need:

Yoga Mat: A non-slip yoga mat provides a comfortable and stable surface for your practice.

Comfortable Clothing: Wear breathable, flexible, and comfortable clothing that allows for a wide range of motion.

Props (Optional): Depending on your chosen style, you might benefit from props like yoga blocks, straps, and bolsters to support your practice.

Step 3: Create a Calm Space

Find a quiet and comfortable space where you can practice without distractions. Your yoga space doesn't need to be large; a small corner of a room can suffice. Ensure the area is clean and clutter-free, creating a peaceful environment for your practice.

Step 4: Warm-Up and Cool Down

Just like any physical activity, it's essential to warm up your body before diving into yoga postures. Gentle stretches and movements help prepare your muscles and prevent injury. Likewise, conclude your practice with a cool-down to relax your body and promote recovery.

Step 5: Learn Basic Yoga Poses

Yoga is all about postures or poses. Starting with the fundamentals can provide a strong foundation for your practice. Here are some basic yoga poses for beginners:

Mountain Pose (Tadasana): Stand tall with feet together, arms at your sides. It's the foundation for many standing poses.

Downward Dog (Adho Mukha Svanasana): Start in a plank position, then push your hips up and back to form an inverted "V" shape.

Child's Pose (Balasana): Kneel with your big toes touching and sit back on your heels, stretching your arms forward with your forehead resting on the ground.

Cobra Pose (Bhujangasana): Lie face down, place your hands under your shoulders, and lift your chest off the ground, arching your back.

Warrior I (Virabhadrasana I): Step one foot back, bend the front knee, and raise your arms overhead.

Tree Pose (Vrksasana): Stand on one leg and place the sole of your other foot against your inner thigh, balancing on one leg.

Bridge Pose (Setu Bandhasana): Lie on your back, bend your knees, and lift your hips while keeping your feet on the ground.

Corpse Pose (Savasana): Lie on your back with arms and legs extended, palms facing up. This is the relaxation pose at the end of your practice.

Step 6: Focus on Breath

Breath awareness is a fundamental aspect of yoga. Learning to synchronize your breath with your movements enhances your practice's effectiveness. The basic breath technique in yoga is "Ujjayi" breath, which involves deep, controlled inhalations and exhalations through the nose while constricting the back of your throat slightly to produce an audible sound.

Step 7: Practice Mindfulness

Yoga is not just about the physical postures; it's also about the mind-body connection. Pay attention to your body's sensations, thoughts, and emotions during your practice. Mindfulness can help you stay present and fully experience each moment on the mat.

Step 8: Start with Guided Sessions

As a beginner, consider starting with guided yoga sessions. You can attend classes at a local yoga studio, join online classes, or follow instructional videos. Having an experienced instructor guide you through poses and alignment ensures a safe and effective practice.

Step 9: Be Patient and Consistent

Yoga is a journey, and progress takes time. Be patient with yourself and stay consistent with your practice. Whether you practice for 10 minutes or an hour, the key is to make it a regular part of your routine.

Step 10: Listen to Your Body

Your body will guide you in your yoga practice. It's essential to respect your limitations and avoid pushing yourself too hard, especially as a beginner. Yoga is about self-care and self-discovery.

In conclusion, yoga for beginners can be a rewarding and transformative experience. Starting with the basics, finding your preferred style, and staying consistent will help you build a strong foundation for your practice. Yoga offers not only physical benefits but also mental and emotional well-being, making it a valuable addition to your daily routine.

[yogadaily]

(via Tatiana Ramanenia | Yoga Mindset Dubai on Instagram: "How do you treat yourself? With love and kindness ? Or criticism and disrespect? I challenge you to be ni… | Life changes, Challenges, Disrespect  || Curated with love by yogadaily) 

[atharvyogshala]

Adho Mukha Vrksasana is a variant of the Vrksasana, in effect an inverted version of the tree pose. It is described by another name in at least one major yoga text, and is a challenging yoga asana for beginners, owing to its demands on the practitioner's sense of balance.

Meaning of Adho Mukha Vrksasana Vrksasana is a tree pose in which one stands with the hand raised towards the sky. Adho Mukha Vrksasana can be termed as a tilted tree pose wherein one hand is supporting the entire body weight. It is hence a handstand pose. This asana when done by beginners has to be done very carefully as balancing oneself on one hand is challenging.

[sambhav789-blog]

Yoga Routine for Beginners: A Step-by-Step Guide

Yoga is a fantastic way to enhance flexibility, build strength, and promote overall well-being. If you’re new to yoga, starting with a simple routine can help you ease into the practice. This beginner-friendly yoga sequence can be done at home, requires no special equipment, and only takes about 30 minutes.

Setting the Scene

Before you begin, find a quiet space where you can focus. You might want to use a yoga mat, but any comfortable surface will work. Wear loose clothing and have a water bottle nearby. Consider dimming the lights and playing calming music to create a peaceful atmosphere.

Beginner Yoga Routine

1. Easy Pose (Sukhasana)

Duration: 2 minutes

Instructions: Sit cross-legged with your hands resting on your knees. Close your eyes and take deep breaths. Focus on your breath, inhaling through your nose and exhaling through your mouth. This helps you center yourself and prepares you for the practice ahead.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Duration: 5 breaths each position

Instructions: Start on all fours, with your wrists under your shoulders and knees under your hips.

For Cat Pose, round your back, tucking your chin to your chest as you exhale.

For Cow Pose, arch your back and lift your head and tailbone towards the ceiling as you inhale.

Alternate between these two poses to warm up your spine.

3. Downward Facing Dog (Adho Mukha Svanasana)

Duration: 5 breaths

Instructions: From all fours, tuck your toes and lift your hips up and back. Keep your hands shoulder-width apart and your feet hip-width apart. Press your heels towards the ground. Relax your neck and hold the pose, breathing deeply.

4. Warrior I (Virabhadrasana I)

Duration: 5 breaths on each side

Instructions: Step your right foot forward and bend your knee at a 90-degree angle. Extend your left leg straight back and turn your left foot at a slight angle. Raise your arms overhead, palms facing each other. Focus on your breath and switch sides.

5. Tree Pose (Vrksasana)

Duration: 5 breaths on each side

Instructions: Stand tall, shift your weight onto your left foot, and place the sole of your right foot on your inner left thigh or calf (avoid the knee). Bring your hands to your heart center or extend them overhead. Find a focal point to maintain balance, then switch sides.

6. Child’s Pose (Balasana)

Duration: 3 minutes

Instructions: Kneel on the mat, sit back on your heels, and stretch your arms forward on the ground, or let them rest by your sides. Relax your forehead on the mat and breathe deeply. This pose helps to relax and restore your energy.

7. Seated Forward Bend (Paschimottanasana)

Duration: 5 breaths

Instructions: Sit with your legs extended straight in front of you. Inhale and reach your arms overhead, then exhale as you hinge at the hips and reach towards your feet. It’s okay if you can’t reach your toes; just go as far as comfortable while keeping your back straight.

8. Corpse Pose (Savasana)

Duration: 5-10 minutes

Instructions: Lie flat on your back with your legs spread comfortably apart and arms by your sides, palms facing up. Close your eyes and focus on your breathing, allowing your body to relax completely. This pose helps in absorbing the benefits of your practice.

Conclusion

This beginner yoga routine is designed to help you connect with your body and breath while easing into the practice. Aim to practice this routine at least 2-3 times a week. As you become more comfortable, consider exploring more advanced poses and longer sequences.

[pratanumindpowerdevelopment]

yoga chart for losing weight of 5 kg in 1 month

A well-planned yoga routine can effectively support weight loss, helping you shed 5 kg in one month when combined with a balanced diet and lifestyle changes. Yoga not only burns calories but also improves flexibility, muscle tone, and mental well-being.

Yoga Routine Overview

Duration: 5-6 days per week

Focus: Dynamic flows, strength-building poses, and relaxation

Intensity: Start with beginner to intermediate poses, gradually increasing intensity

Weekly Yoga Plan

Day 1 - Dynamic Flow (45 minutes)

Warm-up (5 minutes):

Deep breathing (Pranayama): 5 rounds of deep inhalation and exhalation

Gentle stretches: Neck rolls, shoulder rolls, and wrist stretches

Sun Salutations (Surya Namaskar - 15 minutes):

Perform 8-12 rounds of Surya Namaskar at a moderate pace

Focus on breathing and form, gradually increasing the pace

Standing Poses (20 minutes):

Warrior I (Virabhadrasana I): 3 sets of 30 seconds each side

Warrior II (Virabhadrasana II): 3 sets of 30 seconds each side

Triangle Pose (Trikonasana): 3 sets of 30 seconds each side

Chair Pose (Utkatasana): 3 sets of 30 seconds

Cool-down (5 minutes):

Child’s Pose (Balasana): 1-2 minutes

Corpse Pose (Savasana): 3 minutes of relaxation

Day 2 - Core and Strength-Building Yoga (45 minutes)

Warm-up (5 minutes):

Gentle stretches, focusing on the spine and legs

Core Strengthening Poses (20 minutes):

Plank Pose (Phalakasana): 3 sets of 30-45 seconds

Boat Pose (Navasana): 3 sets of 30 seconds

Dolphin Plank Pose: 3 sets of 30 seconds

Bridge Pose (Setu Bandhasana): 3 sets of 30 seconds

Strengthening Flow (20 minutes):

Downward Dog (Adho Mukha Svanasana): 3 sets of 30 seconds

Four-Limbed Staff Pose (Chaturanga Dandasana): 3 sets of 10-15 seconds

Locust Pose (Salabhasana): 3 sets of 30 seconds

Cool-down (5 minutes):

Seated Forward Bend (Paschimottanasana): 1-2 minutes

Corpse Pose (Savasana): 3 minutes of relaxation

Day 3 - Yoga for Flexibility and Balance (45 minutes)

Warm-up (5 minutes):

Deep breathing and gentle stretches, focusing on the spine

Standing Balance Poses (20 minutes):

Tree Pose (Vrksasana): 3 sets of 30 seconds each side

Eagle Pose (Garudasana): 3 sets of 30 seconds each side

Dancer’s Pose (Natarajasana): 3 sets of 30 seconds each side

Half-Moon Pose (Ardha Chandrasana): 3 sets of 30 seconds each side

Hip Openers (15 minutes):

Pigeon Pose (Eka Pada Rajakapotasana): 3 sets of 1 minute each side

Butterfly Pose (Baddha Konasana): 2-3 minutes

Cool-down (5 minutes):

Supine Spinal Twist (Supta Matsyendrasana): 1-2 minutes each side

Corpse Pose (Savasana): 3 minutes of relaxation

Day 4 - Power Yoga (45 minutes)

Warm-up (5 minutes):

Gentle stretches and deep breathing

Power Yoga Flow (30 minutes):

Sun Salutations (Surya Namaskar): 10 rounds at a faster pace

Warrior Sequence: Warrior I, Warrior II, Reverse Warrior, and Extended Side Angle (Hold each for 30 seconds)

High Lunge to Plank Pose: Flow between these poses for 5-10 reps per side

Crow Pose (Bakasana): 3 attempts, hold for 15-20 seconds each

Core Yoga (10 minutes):

Boat Pose (Navasana): 3 sets of 30 seconds

Side Plank Pose (Vasisthasana): 3 sets of 20 seconds each side

Cool-down (5 minutes):

Child’s Pose (Balasana): 1-2 minutes

Corpse Pose (Savasana): 3 minutes of relaxation

Day 5 - Relaxing and Restorative Yoga (45 minutes)

Warm-up (5 minutes):

Gentle neck, shoulder, and back stretches

Restorative Poses (20 minutes):

Supported Bridge Pose: 3 minutes

Reclined Bound Angle Pose (Supta Baddha Konasana): 3 minutes

Reclining Twist (Jathara Parivartanasana): 1-2 minutes each side

Yin Yoga Stretches (20 minutes):

Dragon Pose (Lizard Pose): 2 minutes each side

Shoelace Pose (Gomukhasana): 2 minutes each side

Butterfly Pose (Baddha Konasana): 2-3 minutes

Cool-down (5 minutes):

Corpse Pose (Savasana): 5 minutes of deep relaxation

Day 6 - Active Rest or Light Yoga (30 minutes)

Light Yoga Flow (30 minutes):

Gentle Sun Salutations: 5 rounds at a slow pace

Focus on deep breathing and mindful movement

End with Child’s Pose and 5 minutes of Savasana

Day 7 - Rest Day

Rest and Recovery: Take a complete rest day to allow your body to recover. You can incorporate light walking or simple stretches if you feel up to it.

Additional Tips for Yoga-Based Weight Loss:

Stay Consistent: Practice regularly to maximize weight loss and flexibility.

Focus on Breathing: Proper breathing (Pranayama) during poses helps burn more calories and improves focus.

Diet: Complement your yoga routine with a calorie-controlled diet, rich in fruits, vegetables, lean proteins, and whole grains.

Hydrate: Drink plenty of water throughout the day, especially after your yoga sessions.

Sleep: Ensure you get 7-8 hours of quality sleep each night for recovery and to support weight loss.

By following this yoga chart, you can work toward losing 5 kg in a month while also improving your overall strength, flexibility, and mental well-being.

[maashaktiyogbali]

Yoga Poses for Beginners: Your Path to Inner Peace and Flexibility

Embarking on a yoga journey is a beautiful step towards enhancing your physical and mental well-being. For beginners, yoga offers a gateway to peace, flexibility, and a deeper connection with oneself. At Maa Shakti Yoga Bali, we believe in making yoga accessible to everyone, regardless of experience level. Here are some essential yoga poses for beginners that can help you start your practice with confidence.

1. Mountain Pose (Tadasana)

Mountain Pose is a foundational posture that helps you develop balance and body awareness. It may seem simple, but it plays a crucial role in aligning your body and improving posture.

2. Downward-Facing Dog (Adho Mukha Svanasana)

A staple in many yoga practices, Downward-Facing Dog stretches the entire body. It strengthens the arms, shoulders, and legs while offering a gentle inversion to rejuvenate your mind.

3. Warrior I (Virabhadrasana I)

Warrior I is a powerful pose that builds strength and stamina. It opens the hips and chest, enhances focus, and encourages a sense of empowerment.

4. Cat-Cow Pose (Marjaryasana-Bitilasana)

This gentle flow between Cat and Cow Pose is excellent for warming up the spine. It improves flexibility and is a great way to connect movement with breath.

5. Child’s Pose (Balasana)

Child’s Pose is a resting posture that offers a moment of peace and introspection. It gently stretches the hips, thighs, and ankles, providing relief from tension and stress.

6. Bridge Pose (Setu Bandhasana)

Bridge Pose strengthens the back and opens the chest. It is a wonderful posture for energizing the body and calming the mind, making it perfect for beginners.

7. Tree Pose (Vrksasana)

Tree Pose enhances balance and concentration. It is a great way to practice grounding and stability, both physically and mentally.

At Maa Shakti Yoga Bali, our Yoga Teacher Training programs are designed to guide you through these foundational poses with personalized instruction and support. Whether you’re new to yoga or seeking to deepen your practice, our serene environment in Bali offers the perfect backdrop for growth and transformation.

Remember, yoga is a journey, not a destination. Start with these beginner poses, practice regularly, and observe the positive changes in your body and mind. We invite you to explore more at Maa Shakti Yoga Bali and take the first step towards a healthier, happier you.

Namaste.