30 Minutes exercise every day can keep your health problems at bay
We all have to work every day and we cannot compromise with it. So, why should we compromise with our health? 30 minutes every day can bless you with pink health. 30 minutes morning exercise can keep lot health problems at bay. How do you pool in all the exercises that work on different parts of your body to keep you healthy and fit in such a short duration? Today, we will tell you the secret. Here is how to manage your time effectively.
A custom yoga sequence will make your life better. And all you got to do is, roll out your mat for just 30 minutes and practice.
Preparation for 30 minutes of yoga
So basically, you have to shell out 30 minutes from your routine. Yoga is the best medicine for everyone. If you plan to practice in the morning, make sure your stomach is clean and bowels empty before you begin the practice.
Wear light, loose, and comfortable clothes. Tie your hair up neatly and pin up any hair strands that fall on your face. Take a yoga mat and spread it out in a space where there is good air circulation and natural light. Keep a water bottle and a timer nearby to hydrate yourself and keep track of time.
Here are simple yoga poses that you can practice at your comfort zone:
1. Balasana (Child Pose)
Balasana or the Child Pose looks like the fetal position of a baby. It is a resting pose that requires you to sit in Vajrasana and bend forward. Balasana is a beginner level Vinyasa yoga asana. Repetition of the asana is not necessary. Well, this yoga releases tension in the back and shoulders and gets rid of dizziness and fatigue. The pose reduces stress and flexes the internal organs. It gently stretches the hips and thighs. Balasana encourages steady breathing and blood circulation throughout the body.
Time Taken: Stay in Balasana for 5 minutes.
2. Sukhasana (Easy Pose)
Second one is simple yoga. Sukhasana or the Easy Pose is a seated asana that is a highly popular asana to practice meditation in. The Sanskrit word ‘sukha’ means comfortable, and Sukhasana is one pose that is easily doable. The pose is a beginner level Vinyasa yoga asana.
Sukhasana lengthens your spine and calms your mind. It relieves mental tiredness and improves body posture. The pose also unlocks the hips and massages your calf muscles.
Time Taken: Stay in Sukhasana for 5 minutes.
3. Adho Mukha Svanasana (Downward Facing Dog Pose)
Third is bit different. Adho Mukha Svanasana or the Downward Facing Dog Pose is an inversion that looks like a dog bending forward. It is easy to do and has many benefits. The pose is a beginner level Ashtanga yoga asana.Adho Mukha Svanasana strengthens your chest muscles, arms, legs, shoulders, and feet. It increases your lung capacity and keeps headache and insomnia at bay. The pose is beneficial for asthma.
Time Taken: Hold the pose for 2 minutes.
4. Tadasana (Mountain Pose)
Tadasana or the Mountain Pose is the base of all poses. It is a standing pose, and all other standing poses are a variation of the Tadasana. It is one of the first poses you learn in yoga. Tadasana is a beginner level Hatha yoga asana. Tadasana increases your power and strengthens your knees. It increases the flexibility of your spine, decreases pains throughout the body, and makes you enthusiastic.
Time Taken: Hold the pose for 12 seconds and repeat it 10 times, making the time spent on Tadasana 2 minutes.
5. Virabhadrasana II (Warrior II Pose)
Last but not the least is, Virabhadrasana. Virabhadrasana II or the Warrior II Pose is named after the warrior Virabhadra, who was created by Lord Shiva from a lock of his hair. The pose is highly efficient and lives up to whom it was named after. The Warrior II Pose is a beginner level Vinyasa yoga asana. Virabhadrasana II increases your stamina and stimulates your abdominal organs. It is therapeutic for infertility and sciatica. The pose energizes tired limbs and develops stability. It also improves your respiration and confidence.
Time Taken: Hold the pose for 30 seconds on each leg and repeat it once for the same duration on each leg. That makes time spent on the asana 2 minutes.
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