It’s about choosing the type of yoga you choose. Then there is a school of thoughts that believes that yoga takes a long period of time and in a busy schedule it is almost impossible to add a yoga session, but it is possible to choose from a variety of options like in yoga, only the basic postures are more than 80. So you can start your yoga as soon as you are inspired and this article can be a fitting start to your yoga journey today as we are going to discuss a 10 minute yoga session that you can easily squeeze into his rough hectic routine. Let us begin!
There are several poses to select from, but these 4 poses can not only be a great start for a beginner, but can also be good for those who want to keep it as short as possible.
- Lion pose:
The lion pose, which is also called Simhasana, should be done early in the morning. However, if you cannot handle it early in the morning, you can practice it also at night with only one condition that there must be a break of at least 5-6 hours between your practice session and your meal, as it is a requirement that Your stomach should be empty when you practice any posture.
Things to remember:
The level of difficulty is basic, the style is hatha yoga, repetition: one leg at a time, strengthens the throat, voice and lungs and the duration of this pose is around 30 seconds
- Sit down and then kneel on the yoga mat. Cross your ankles so that the front of the left ankle crosses the back of the right ankle. The feet should point to both sides. The perineum is supposed to press down on the top of the heels.
- Keep your palm on your knees. Spread out your palm and your fingers as well. Also, apply them firmly against each knee.
- Keep your eyes wide open, inhale through your nose and exhale through your mouth while doing this, make a ‘ha’ sound, with your mouth open, and stretch out your tongue. Make sure the breath passes through the back of the throat.
- You have two options: you can look at the tip of the nose or keep your gaze between the eyebrows.
- A few times “Roar”, do the same process with your other leg and repeat the pose.
- Downward Facing Dog Pose:
Adho Mukha Svanasana, also known as “Downward Facing Dog Pose”, is ideal for stretching the shoulders, clefs, hands, back, arches, feet, and hamstrings and strengthens the back, arms, and legs.
Things to remember
The style is Ashtanga Yoga, take up 1-3 minutes and it is not necessary to repeat this asana in one session.
- Your body should form a table-like structure, that is, stand on four limbs.
- Make sure your body makes an inverted “V” shape, gently lift your hips and straighten your knees and elbows as you exhale.
- Your hands and shoulders should be on the same line, and your feet should be in line with your hips, and make sure your toes are pointing outward.
- Press your hands on the yoga mat and lengthen your neck while your ears should touch the inside of your arms, and your gaze should turn to the navel area.
- Stay in this pose for a few seconds, then go to the knee bend position and repeat the table position.
Note: If you have any of these situations (carpal tunnel syndrome, high blood pressure, retinal detachment, dislocated shoulder, diarrhea, weak eye capillaries, or pregnancy), it is advisable to speak with your health expert first and then try this pose.
- Ardha Bhekasana (Half Frog Pose):
It’s a great pose for quadriceps, flexors, chest, abs, groin, ankles, and hips, requires up to 1 minute then switch sides and repeat at least 3 times.
- Lie down on the mat on your stomach. Extend your legs, press your forearms and palms against the mat, and at the same time lift your torso and head. Place your elbows under your shoulder. Keep your forearms parallel to each other. Spread your fingers so that they are not pointing toward your body. Make sure your legs and pelvis are rooted to the floor you lift.
- Do not move the elbow, cross the left arm in front in the direction of the right arm at an angle of about 45 degrees. Bend your right knee and move your right heel toward your hips. Place your right hand on the back to hold it around the inside of your right foot.
- Start to rotate your elbow up, to make this pose happen, take the palm of your right hand and rotate it to the right, further away from your body, until your fingers point forward and you can grasp your fingers over the fingers of the feet. Bring your right foot to your hips. Remember, your elbow must face the ceiling. Press down on the top of your foot.
- Breathe deeply between each step.
- Don’t do this if you have a knee, back, shoulder, or neck injury.
- Don’t do this position if you have insomnia or migraine problems.
- Eagle pose:
Garudasana or Eagle Pose is a perfect choice for strong arms, legs, knees, ankles, open shoulder joints, leaving space between the shoulder blades. Improves circulation in all joints, improves balance and concentration. The time is 3-4 minutes
- Stand in Tadasana, bend your knees and lift your left foot so that you can cross it on your right foot.
- Keep your right foot on the yoga mat firmly, the left thigh is on the right thigh, and the toes of the left foot should point downward.
- Cross your right arm over your left arm and bend your elbows to keep them perpendicular to the floor and make sure the backs of your hands are facing each other.
- Bring your palms together and stretch your fingers up.
- Keep your gaze in one place; Stay in this pose for a period where you take a couple of breaths.
- Release your hands in slow motion and bring them to the side of your body.
- Raise your left leg, place it back on the yoga mat, and slowly return to Tadasana.
Note: Do not try this asana if you suffer from ankle, shoulder or knee pain and speak to your doctor if you are pregnant.
These poses have been tried and tested. Plus, they are a great start for anyone looking for a short but effective method of losing weight.