With us
entering the first month of the year, the New Year resolutions are
still going pretty strong in our minds. So for all those lazy bones
who promised to get it going with yoga, it is actually time to stop
procrastinating and start putting your thoughts into action. Since,
it is generally difficult to imagine the process without a proper
plan to stick to; here is a list of yoga sequence that you can
perform every morning. They take only 10 minutes to perform and
should be done in a repetition of 3 for the most effectual results.
Downward dog pose
Begin on your all four with knees a hip-width apart and hands in
front spread at least a shoulder-width apart. Inhale and start
pushing your body upwards supporting your weight on your limbs. Pull
your stomach in and push your hips towards the ceiling. All the
while, keep your legs and hands straight. Hold the pose for 5 counts
and recline back to the original position. Repeat this circle 3
times. Downward dos pose works up the shoulders and arms making them
stronger.
Plank
Plank is performed to strengthen the core along with the shoulders
and arms. While holding the original position for downward dog,
inhale and slowly raise your body keeping your spine straight.
Lengthen your spine by pressing your thighs together. Pull in your
belly and hold your breath for 5 counts. Exhale slowly and gradually
get back to the original pose. Repeating it in a simultaneous circle
of 3 will help you feel better.
Cobra pose
After performing the plank in a circle of 3, lie flat on your stomach
with the heels facing upwards and palms downward placed beside your
shoulder blades respectively. Slowly inhale and push your chest
upwards while pressing your pelvic muscles and toes into the floor
bending your spine. Count till 10 and come to the original position
while exhaling gradually. The cobra pose focuses on the back muscles
aiming at making them strong. Repeating this exercise 3 times daily
early in the morning will give you definite results.
Boat pose
After you are done with the cobra pose, sit upright on the mat with
the legs spread in front of you. Keep your hands at your side with
the fingers pointing towards your feet. Slowly raise your legs as you
lean back slightly. Stretch your torso and raise your hands so as
they are parallel with the floor. Your thighs should form a 45 degree
angle with the floor. Hold your breath for 10 counts and repeat this
asana 3 times. Boat pose not only strengthens your abdomen and hips
but also improves the process of digestion.
Once you complete one entire cycle, repeat the entire set 2 more
times. The results will be visible within a month summing up your
hard work.
Style Tips
While performing yoga, make sure to wear clothes that are
comfortable. A pair of yoga shorts with
medium compression will be great pick for the above mentioned asanas.
You can opt for a sports bra or a tank top that will allow you
stretch. The fabric of the garments that you wear should have a soft
touch on your skin. They should be able to absorb moist to avoid
clinging to your body.
Many
retailers have gathered a plethora of clothes that range from yoga pants to
tops. They come in a variety of shades and textures that will surely
astound you. priced within your budget, these will be worth the buy.
