How To Make The Circuit Training Workouts Easier
If you are new to exercise and are focused on technique, slow it down and modify each movement. Elevate it using your kitchen counter or coffee table if you cant do a push-up on the floor. Dont want to jump? No problem. Take the jump out of any squat, perform step-out jacks, or do imaginary jump rope with alternating forward steps.
As you progress, continue decreasing the height of the table for push-ups, add the jump back in, or increase the speed and amount of repetitions completed within the time frame. The important thing is to learn each movement safely and have fun.
Legs Up The Wall Pose
How To: Place a block horizontally under your tailbone. Allow your weight to rest on the block and extend your legs to the sky. Close your eyes.
Optional: Try this pose using a wall. Bring your tailbone flush with the baseboard. Extend your legs up the wall and allow your arms to rest by your side, palms face up.
Purpose of Pose: Stretches the legs and back. May calm the body and mind.
According To A Yoga Instructor These Are The 56 Most Essential Yoga Poses
If you’ve been thinking about trying yoga, but you’re a little intimidated after scrolling through Instagram and seeing people post photos of themselves balancing on their hands or sitting with their legs behind their heads, don’t stress. As a yoga instructor, I’m here to ease your anxiety. This is a list of the most basic poses found in any yoga class or at-home video. While some poses are more challenging than others, most won’t leave you knotted up like a pretzel. Becoming familiar with these essential yoga poses will boost your confidence, but even if you’re a seasoned yogi, you’ll appreciate having all your favorite yoga poses all in one spot.
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Yoga Asanas For Weight Loss
Yoga does not always result in weight loss immediately as these poses are simple. These Yoga poses focus mostly on building body flexibility, improving concentration, and building your muscle tone. Once your body gets used to these asanas, you will begin to practice Yoga asanas for weight loss.
Some of the Yoga asanas and yoga tips for weight loss are as given below.
Here Are A Few Basic Yoga Asanas That Can Help You Get Started:
1. Tadasana This pose teaches one to stand with majestic steadiness like a mountain. The word Tada’ means a mountain, that’s where the name comes from. It involves the major groups of muscles and improves focus and concentration. It is the starting position for all the other asanas.Stand with your heels slightly apart and hang your arms besides the torso. Gently lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Balance your body weight on your feet. Lift your ankles and firm your thigh muscles while rotating them inwards. As you inhale, elongate your torso and when you exhale release your shoulder blades away from your head. Broaden your collarbone and elongate your neck. Your ears, shoulders, hips and ankles should all be in one line. You can check your alignment by standing against the wall initially. You can even raise your hands and stretch them. Breathe easy.
3. Adho Mukho Svanasana This pose stretches hamstrings, chest and lengthens the spine, providing additional blood flow to the head. It is will leave you feeling energised. Sit on your heels, stretch your arms forward on the mat and lower your head. Form a table, like pushing your hands, strengthening your legs and slowly raising your hips. Press your heels down, let your head hand freely and tighten your waist.
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Sethu Bandha Sarvangasana Bridge Pose
Yet another asana with multiple benefits is the Sethu Bandha Sarvangasana or Bridge pose. It is excellent for glutes, thyroid as well as weight loss.
The Bridge pose improves muscle tone, digestion, regulates hormones, and improves thyroid levels. It also strengthens your back muscles and reduces back pain.
Adho Mukha Svanasana Downward Dog Pose
Adho Mukha Svanasana tones your whole body with a little extra attention to specific muscles.
It helps to strengthen your arms, thighs, hamstring and back. Holding this pose and concentrating on your breathing engages your muscles and tones them, as well as improves your concentration and blood circulation.
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Want To Kick It Up A Notch
If you have been working out consistently with great technique for more than four to six months, it is time for a well-deserved upgrade. But if you are home with minimal equipment, creating additional overload is challenging but not impossible.
As a beginner who is working out consistently, gaining strength and some muscle is relatively simple because you go from doing sporadic exercise to becoming more serious and organized about your workouts. As you get stronger, you will need to get creative with your programming and make the exercises harder over time.
In the chart above, time under tension is one of the best ways to do it if you arent adding extra weight. I would also add a couple of isometric holds within the 60 second period. For instance, perform five repetitions of a push-up, hold for five seconds in the contraction phase, then complete five more push-ups. Repeat this sequence for the remainder of the time.
Tree Pose / Vrksasana
Improves balance, creates external rotation in the hips, strengthens the ankles, legs and spine, increases focus and concentration and quietens the mind.
Tip: If you find it difficult to keep the sole of your foot in place, press the sole of the foot of the bent leg into the thigh and equally as firmly press the thigh into the sole of the foot.
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Yoga Poses For : Intermediate
The yoga poses for two people in this section are for intermediate level yogis. If you have had a go at the easy beginner yoga poses for two people in the previous section and you feel like more of a challenge, give these ones a go! These poses require a bit more flexibility and strength than the beginner poses. Lets get into it!
…And if you find the following poses too easy, keep on reading and give the advanced yoga poses for 2 a go!
Childs Pose : Stretches The Lower Back
During a tough yoga class, laying back into childs pose can feel like a huge relief. Even as an easy pose, balasana comes packed with tons of health benefits. Enter the pose by extending the arms forward, spreading the knees apart while keeping the toes touching, and lowering the torso between the thighs. Aside from bringing total relaxation, childs pose stretches the lower back and shoulders, opens the hips, and even helps fight insomnia.
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Upward Bow Or Wheel Pose
Sanskrit Name: Urdhva Dhanurasana
Benefits: Good relief for back pain, helps stretch the lungs and chest, and strengthens the legs, abdomen, buttocks, arms, and wrists. Helps improve blood circulation to the entire body.
How to do wheel pose
- Step 1: Start lying flat on your back on a yoga mat with your arms at your sides. Bend then knees and place arms up overhead.
- Step 2: Bend your elbows and place palms on the floor on either side of your head, extending elbows upward.
- Step 3: Inhale and lift your shoulders off the yoga mat by pressing palms against the floor and lifting your hips toward the roof. As you lift your body off the floor, take care to not put any pressure on the head or neck. Once you are raised, you can allow your head to drop back loosely.
- Step 4: Hold the position for 10-50 seconds, breathing normally.
- Step 5: Exit pose by slowly lowering body back down to the mat.
Sanskrit Name: Utthan Pristhasana
Benefits: Helps open up the hamstrings, hip flexor, and groin and strengthens the quadriceps and inner thigh muscles. Also helps prepare the body for deeper, hip-opening yoga asanas such as the Monkey Pose and Pigeon Pose .
How to do lizard pose
Sanskrit Name: Eka Pada Rajakapotasana
Level: Beginner/ Intermediate
Great starting pose to prepare for more challenging poses such as One-Legged King Pigeon Pose or King Pigeon Pose.
Child’s Pose Balasana To Help You Relax And Unwind
From Downward-Facing Dog, simply bend your knees and lower your butt to your heels as you bring your chest toward the floor over your knees. Lower your shoulders and head to the floor. Place your arms along your sides, palms down, or you can support your head by folding your arms under your forehead. Breathe and relax for as long as you need to.
Childs Pose is one of the most healing yoga poses, and its my favorite of them all, says Cullis. It awakens the connection between the breath and body and sends calming energy through all the muscles. Its an opportunity to get grounded, go inward, and to come out of your busy mind and into your body by awakening your breath from the inside out. Childs Pose is a great way to take a break and relax during your yoga practice, or anytime you feel tired or overwhelmed.
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Garbha Pindasana Embryo Pose
Garbha means womb while pinda means embryo.
A practitioners ability to do this pose will depend on your comfortability with Lotus Pose.
This silly variation follows a hand balance Kukkutasana which requires sticking your arms through the tiny space behind each bent knee.
Garbha Pindasana helps to strengthen your arms, shoulder, and neck muscles while relaxing your spine. It also helps to increase your hip and knee flexibility.
This pose can improve your digestive health, provide relief from abdominal cramps, and strengthen your abdominal muscles.
If youd like to return to the womb to relax and stabilize your mind and body, click here.
What Class Is Right For Me
There are many styles of yoga classes taught today. Some are very physically challenging and will leave you sweating others are gentle and restorative. Some teachers play music in class others dont. Some classes include references to yoga philosophy and spirituality others dont.
Here are a few types of classes your yoga studio or gym may offer:
Hatha: Most yoga styles being taught in America today are a form of hatha yoga, which is a general term that refers to the physical part of yoga, rather than yoga philosophy or meditation. A Hatha yoga class is likely to be a combination of poses and breathing exercises, but its hard to know whether it will be challenging or gentle. Check with the school or the teacher to find more about the level of classes that are described only as Hatha yoga.
Ashtanga Yoga: This is a challenging style of yoga that is centered around a progressive series of yoga sequences that, traditionally, students practice on their own under the guidance of a teacher. If you think that yoga is not a workout, you havent tried an Ashtanga class. Classes include advanced poses such as arm balances and inversions including headstands and shoulder stands. Beginner students are strongly advised to study with an experienced teacher. Ashtanga classes will also often include teachings in yoga philosophy.
Note: Its a good idea to try several yoga classes. How much you enjoy any class will come down to how much you like the teacher, not how its labeled.
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Bird Of Paradise Pose
Sanskrit Name: Svarga Dvidasana
Benefits: Strengthens the thigh, leg, ankle, and knee. tones the legs and improves balance. Opens the hips and helps to open the hamstrings and groin.
Step 1: Start from the Garland Pose . Wrap the left arm around your back and the right arm under the right inner thigh, then clasp hands together. If you canât quite make the connection, you can use a strap.
Step 2: Straighten your bent legs slightly and fix your gaze at one unmoving point on the ground. Shift your weight onto your left foot and keeping a strong bend in your left leg, round your spine as you slowly begin to lift your right foot.
Step 3: Straighten completely on the left leg and lift your gaze, keeping your right knee bent. Make sure that your right knee is between your elbow and the shoulder. Straighten the right knee, raising your foot high up into the air.
Step 4: Hold position for 30 to 60 seconds, then exit back down into Malasana. Repeat on the opposite side.
Sanskrit Name: Mayurasana
Benefits: Stimulates the intestines, spleen, liver, pancreas, kidneys, and stomach. Tones up the abdominal portion of the body and strengthens the lungs, hands, legs, back torso, shoulders, forearms, wrists, elbows, and neck bones. Increases sexual vitality and energy and helps to reduce constipation, indigestion, and diabetes.
Bridge Pose / Setu Bandha Sarvangasana
Stretches the chest, neck, spine, and hip flexors. Strengthens the back, glutes, and hamstrings and legs. An accessible backbend for most people.
Tip: For a greater stretch in the upper back and chest, try moving your shoulder blades closer together before lifting the hips, and bending your elbows so that your palms face one another.
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Sayanasana Scorpion Pose Variation Pose
Sayanasana requires you to bear your entire body weight into your elbows while inverted.
While this posture may seem intense, it is actually derived from the Sanskrit word sayana which means resting or repose.
For this pose, you must be comfortable with inversions and shifting your balance.
Theres more stability in this pose with your forearms on the floor, but this variation involves shifting onto your elbows to support your whole body.
If youre comfortable with all of the above, feel free to click here and get into this pose.
Halasana The Plow Pose
Another deceivingly difficult pose, the plow is actually meant to help you relax.
When accomplished correctly, no muscles are stressed in this pose, allowing you to calm down and relax into the posture.
Plow Pose is typically held for about 5 minutes.
To get into this posture correctly and feel the relaxing benefits, click here.
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How Can I Reduce Lower Back Pain With Yoga
Simply put, the movementsand the isometric, or movement-free, holdsused in yoga can help you build both strength and mobility, both of which play a role in reducing low back pain.
“Yoga is great for working on flexibility and core stability, correcting posture, and breathingall of which are necessary for a healthy back,”Sasha Cyrelson, P.T., D.P.T., O.C.S., clinical director at Professional Physical Therapy in Sicklerville, New Jersey, tells SELF.
She adds that yoga is generally safe to do daily. It’s important, though, to make sure you’re in tune with your body and to stop doing anything that makes any discomfort worse.
“Never stretch into a position of pain, Dr. Cyrelson says. Pain is how our bodies tell us something is wrong. If it actually hurts, ease up on the stretch.” That means you should feel a combination of muscle tension and release, but if theres any pinching, sharp pain, or brief numbness, ease way back on the stretch.
How Long Does It Take To Become More Flexible
Whats the big hurry? As with all of yogas benefits, positive results come over time with consistent practice of a wide variety of postures. The sooner you start, the sooner youll see improvement, but we hate to put any kind of timeline on it because there are too many variables. It depends on where you begin and what other things you do. How frequently you do yoga, what kind of yoga you do, your own unique physique, and so many other things also come into play. We can tell you this: Do yoga regularly and you will improve your flexibility. If you never start, youll never get results.
Yoga classes are the ideal place to work on flexibility because youll receive expert instruction on the safest ways to incrementally boost flexibility and how to use props when necessary. If you know you lack flexibility, you may feel some trepidation about attending a public class, perhaps wondering if youll be the least bendy person in the room. Heres the thing: no one cares. No one is going to call you out and if they do, find another class.
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Top 10 Yoga Poses For Beginners
New to yoga? Start here with beginner yoga poses and best yoga poses sequence that are essential for you to build strength and confidence to take your yoga practice deeper.
As a beginner to yoga, you might feel overwhelmed by the number of poses and their odd-sounding names. Relax- Here are steps that can help you build up to the ‘slow and gradual’ processes of yoga then roll out on yoga mat for the best yoga workout for beginners.
The more you practice yoga, the more you’re building awareness in your body, The biggest thing to do as a beginner is to start and then stay consistent with your practice,remember that practice makes progress.beginner tips
As you progress, you can take on more challenging poses but it’s a good idea to keep things simple when you’re just starting. Therefor Start with easy yoga poses and then moved into more challenging poses.
The Beginners yoga poses outlined here are valuable enough to keep you occupied for a long time. These easy to follow simple yoga poses are also good for strength, flexibility, stamina, and weight loss.
Eka Hasta Vrksasanav One Handed Tree Pose
Eka Hasta Vrksasanav is a challenge for even those who have great balance and strength.
This pose calls for control of both of these variables while inverted.
The difficult posture helps to develop your wrist and elbow as it provides stability control. It also strengthens your arm and abdominal muscles.
Once in this pose, the mind will clear, and your breathing will be relaxed. But it certainly takes a while to master.
To learn how to get into this pose, click here.
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