40 Minutes Yoga Routine For Beginners For Weight Loss
If you are a yoga beginners and looking for how to lose weight with yoga, l have here 40 minutes yoga routine for beginners for weight loss you will love.
Sometimes the hardest step is just at the starting line. We crave practice, ritual and routine. But the hardest part can simply be to begin. We create so many obstacles and excuses for ourselves as to why we cannot quite yet begin when in actuality with a slight shift we can use those same excuses and that same energy to tell ourselves why we simply cannot skip out or wait any longer. The time is now!
Yoga is not about what you do but how you do it. It is about the experience. It is not about becoming someone you are not- but rather, getting back to the true awesome you.
Below is a 40 minutes routine for beginners for weight loss involving some very simple poses for beginners so that you can try out Yoga for yourself. The routine ends with relaxation and stillness as the body rests from the prior movements. Try it for yourself!
40 Minutes Yoga Routine For Beginners For Weight Loss
1. Start your daily practice with a warm-up
Sit cross-legged on the floor, back straight and hands relaxed in your lap. Close your eyes and breathe deeply and evenly through your nose for two minutes. Slowly bend your torso from side to side for 15 breaths, exhaling to each side.
Try to make the movements flow from one to the next. Hold each position for three breaths unless instructed otherwise.
After warm up, initiate the workout with
A.) Marjariasana (Cat pose)
1. Kneel on the floor and lean forward putting both your palms on the floor pointing forward.
2. The legs can be slightly apart and palms should be at shoulder length.
3. Take the position similar to a standing cat. Let your trunk be parallel to the ground, the thighs should be vertical and straight. The lower leg and feet should be on the floor.
4. This is the base position. Relax your body completely. Make sure your shoulder and back muscles are relaxed.
5. Now exhale completely and feel your belly go inwards. At the same time move your head inwards between your shoulders. While doing this your back will bend and arch upwards.
6. Now inhale and arch your back in the opposite direction. The spine will bend slightly downwards. The head, neck and shoulders should be arched backwards, as if you are looking up.
7. Repeat this process, as many times as you are comfortable. Do this asana with slow and deep breathing and feel the stretch it gives to your back, neck and shoulders. Feel the stiffness disappear and the sense of greater flexibility in your back muscles and spine. My favorite yoga routine for beginners.
After this, shift into
B.) Bitilasana (Cow pose)
1. Begin your asana by sitting down on the floor in Vajrasana position. Place your hands on your knees.
2. Lift up your body and bring it in a table top position. For this, place your hands on the floor in such a manner that your palms and elbows touch the ground. Also, your elbows should touch your knees as well.
3. The upper part of your feet should touch the ground and your body should be parallel to the floor.
4. Look straight. While you inhale, title your chin and look in the upward direction.
5. Press your palms firmly towards the ground. The weight of your whole body is now properly balanced on your feet and your hands.
6. Push your navel downward towards the floor.
7. Raise your buttocks/ tailbone as you push your belly downwards. This pose is known as Bitilasana.
8. Remain steady in this position for about 30 seconds till your back gets a good stretch.
Inhaling, switch to cat pose. Alternate between cow and cat poses for 15 breaths.
Repeat these yoga routine for beginners poses for 3 more times, alternating between each.
Press up into the
C.) Downward Dog Pose
1. To start this yoga routine for beginners posture, you should start off on your knees and hands. Keep your knees directly below the hips and your hands a little in front of your shoulders. Let your palms be spread out and your index fingers slightly turned out or parallel.
2. Breathe out and raise your knees away from the ground. Initially, you can keep your knees a little bent and your heels raised up from the ground. Then, elongate your tailbone away from your pelvis and press it gently to the pubis. Lift your sitting bones against this resistance toward the ceiling and draw your legs into the groin.
3. Then, while breathing out let the top of your thighs be pushed back and your heel stretched against the floor. Your knees should be straight but not locked. Keep your thighs firm and roll the top of your thighs inwards. The front of the pelvis should be kept narrow.
4. Brace your arms and press the index fingers bases actively into the ground. From areas of the index finger bases raise yourself. This should be done from the wrists to the shoulder tops. Keep your shoulder blades firm. Then widen them and bring them to the tailbone. Your head should be between your upper arms. Avoid letting it droop.
5. “The Downward Facing Dog Pose” is part of the traditional sun salutation series. It is also a very effective pose just by itself. You can stay in this pose for a few minutes.
To exit this pose, you should bend your knees to the ground, exhale and come to rest in Balasana (Child Pose).
Step your right foot forward between your hands into a classic lunge, with your bent right knee directly over your right foot, your left foot straight behind you, both feet pointing forward, and fingertips on the floor.
D.) Extended Side Angle
The first step involves lying flat on the floor with your legs extended outwards. Now, exhale and bend your left knee, and move your thigh further into your upper body so that you can hug i
Take a yoga strap, and place it across the arch of your left foot. You need to hold this strap with both your hands firmly. Next, begin straightening your knee while inhaling at the same time. In other words, move your left heel toward the ceiling as you pull on the strap. Next, move your hands along the strap such that your elbows are straight. The idea is to take your hands as high as possible. Draw your shoulder blades apart as move your hands, while gently pressing them onto the floor. Make sure your collar bones are as wide as possible away from your sternum.
Extend your left leg higher such that there is a complete extension from your left heel to your sitting bone. Once your left leg is perpendicular to the ground, try and move it nearer to your head so as increase the stretch felt along the back of your leg. Push your left thigh into your pelvis and your left big toe toward to ceiling for a complete stretch.
Once you are in this position, you can choose between two maneuvers. You can either stay in this stretching position or you can turn your leg outward, away from the hip. Exhale while swinging your left leg outward and try to hold it a couple of inches above the floor. Pin your right thigh on the floor tightly as you do this. Keep rotating the left leg outward and try aligning it with the shoulder joint. Now bring the leg back to the extended stretch position as you exhale and ease the grip on the yoga strap.
Stay in this position for one to three minutes depending on your choice and comfort. The side position also requires an equal amount of time as the vertical position. After returning to the vertical from the side position, release the grip on the strap and hold the leg in its place for 30 seconds. Now exhale and slowly bring the leg down. Repeat for the right leg. Are you enjoying the yoga routine for beginners so far?
Do a lunge and an extended side angle on your left side.
Repeat each pose for 3 times.
E. Locust Pose
Lie facedown for the Locust Pose
1. Begin lying on your stomach with your arms at your sides. Rest your forehead on the mat. Extend your legs straight behind you, hip-width apart. Do not roll your heels inward or outward. Instead, press your weight evenly across the tops of both feet.
2. Inhale and raise your head to look forward. On your exhale, lift your chest and arms. Keep your arms alongside your body with your palms facing down. Lift your upper spine and reach your arms back toward your feet.
3. Use your inner thighs to lift your legs up toward the ceiling. Reach straight back through the balls of your feet. Your weight should rest on your lower ribs, belly, and front pelvis.
4. Keep your chest lifted as you widen across your collarbones. Draw your shoulder blades into your back ribs and extend them away from each other.
5. Gaze at your cheeks. Keep your breath smooth and even.
6. Hold for up to one minute. On an exhalation, slowly release your body to the ground. Place your right ear on the mat and relax your arms at your sides for a few breaths. Repeat the pose for the same amount of time, then rest with your left ear on the mat.
Turn over to lie flat on your back. Close your eyes and breathe deeply for two minutes.
You are now ready to face the day! Amazing yoga routine for beginners for weight loss eh..
Recommended reading: Yoga For Weight Loss Flat Belly, Yoga Poses That Help Burn Belly Fat Fast
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