Beginners Home Yoga Class

Getting to the gym or attending a class is easier said than done in this day and age, yet the benefits of physical exercise, no matter how intense it is can have a tremendous benefit to your body.

One strong example of this is yoga.

Designed to tackle lifestyle diseases such as obesity, ulcers, hypertension, stress and allergies, yoga comprises of a series of simple exercises which you can do anywhere: including your own home.

Getting Started…

There are approximately 84 yoga poses in total, but as beginner you only need to focus on a few of them until you get the hang of them. What is most important is that your yoga routine contains a sequence of doing: yoga stretches, standing poses, supine poses, prone poses, sitting positions, pranayama and meditations.

Below we have outlined a few for each element, so give them a try and see which ones are most comfortable:

Postures for relaxations

Shava Asana (Corpse Pose) – line down on your back with your legs slightly apart (left foot pointing to the left, your right foot to the right) and your hands slightly away from your body. Keep your head and body straight, and your palms facing upwards. Close your eyes and try to relax your body through rhythmic breathing.
Bal Asana – lying on your stomach keep your left leg straight and your right folded so your right foot is by your left knee. Move your head to the right and keep your left arm straight and your right folded (your hand should be near your face with your palm facing downwards). Breathe normally and relax. Reverse your posture.

Postures for Meditation/Pranayama

Padam Asana – also known as the lotus pose, sit down on a mat and spread both your legs forward. Bend your right knee and hold your foot with both hands. Lift your right foot upwards and place on your left thigh. Repeat doing the opposite with your opposite leg. Keep both of your knees on the ground, and your neck and back straight. Close your eyes and place your hands on your knees, putting your index finger to the tip of your thumb. Breathe.

Sukh Asana – sitting on a mat bend both of your knees. Keep your waist, back and neck in a straight line and place your hands on your knees (index finger to tip of thumb).

Standing Poses

Kona Asana – standing on your yoga mat, space your legs apart by 2-3ft. Place your hands loosely at your sides. Whilst inhaling, from your shoulders raise both of your hands. Bring both of your hands in on a straight line with your palms facing downwards. Bring both your hands parallel to the ground. As you are doing this keep your legs and arms straight. Exhale and as you do so touch your left foot with your right hand, keeping your left arm stretched upwards. Inhale and come back to your starting position. Exhale and repeat with your opposite hand and legs.
Trikonasana – standing place your legs 2-3ft apart and hang your arms at your sides. Whilst inhaling, raise your right arm upwards with your palm facing inwards. Touch your right arm to your right ear. Exhale and bend your left arm so your right arm becomes parallel to the ground. Slide your left arm along your left leg and try to touch the ground. Stay in this position for 10 seconds. Inhale and go back to your starting position. Repeat but with your opposite limbs.

Supine Poses

Pawanmukta – lie on your back keeping your arms close to your body and your palms touching the floor. Keep your legs straight and your heels touching each other. Inhale through your nose and hold your breath. Stretch out your toes and hold your right knee in both hands. Slowly press your knee towards your stomach and hold for 5 seconds. Then touch your knee to your nose. Exhale and release your legs back into their original position. Repeat but this time using your left leg.
Padotanasana – lying on your back, keep your arms straight and to your body. Do the same with your legs. Stretch your toes away so that your feet are in line with your legs. Stretch your arms towards your head. Whilst inhaling, raise your left arm and right leg into the air. Keep your hand and toes parallel to each other. Breathing normally, return to your starting position. Inhaling, repeat with your other arm and leg.

Prone Poses

Sarp asana– lying on your stomach, clasp your hands behind your back and stretch your legs. Inhaling, lift your legs and head/chest so that your body is resting mainly on your abdomen. Hold your breath and keeping your head and legs raised roll to your left and right. When you need to breathe roll to your side, breathe and continue rolling. Do 10-15 rolls and gradually increase.
 - Dhanir asana – lie on your stomach with your forehead touching the floor. Bring your legs and heels together and bring your heels close to your hips. Take hold of your right ankle with your right hand and your left with your left hand. Inhale, hold and lift your thighs, knees and your head and chest. Look upwards and rest on your stomach. Hold for 5-10 seconds, exhale and lower yourself back to the ground.

Sitting Poses

Kamarchaskrasana – sitting on the floor, spread your legs as far apart as possible. Touch your left toe with your left hand and repeat with your opposite limbs. Inhale and whilst exhaling touch your left toe with your right hand. If you can, touch your forehead to your left knee. Keep your left hand behind your back and return to your starting position whilst inhaling. Repeat but with your opposite limbs.
Janishirasana – sit with your legs extended forward and your heels and toes together. Place your palms on your knees. Bending your left leg, place your left foot next to your right thigh. Exhale and bend forwards. Hold your right toes with both hands and bend until your forehead touches your right knee. Continue breathing. Inhale and return to your starting positions. Repeat but with your opposite limbs.

Each of these exercises can do wonders for your health and weight loss. So give them a try and begin witnessing the calming, toning effects of yoga. In a class or at home, you should find it easy to replicate any of these exercises.

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